Many health experts and fitness enthusiasts tout intermittent fasting as an effective eating method. There is, in fact, growing evidence that a certain kind of intermittent fasting, known as time-restricted feeding, is beneficial for weight loss and even diabetes prevention. Numerous studies test the effectiveness of IF when it comes to weight loss, showing promising results. In this article, we outline:
- What intermittent fasting is
- How intermittent fasting works for weight loss
- Additional health benefits of intermittent fasting
What is Intermittent Fasting?
Time-restricted intermittent fasting is an eating pattern where you go through periods of eating and periods of fasting. This pattern decides when you should eat (though it does not decide the foods you should eat). There are several different ways to engage in intermittent fasting. Two of the most popular ways are the 14-10 cycle or the 16-8 cycle.
Here is one example of how to customize the 14-10 cycle to your preferences. You can begin eating at 8 AM and stop eating at 6 PM. But if you prefer to skip breakfast, you can begin eating at 12 PM and stop eating at 10 PM.
Many people feel as though they are engaging in intermittent fasting already, especially if they do not eat breakfast already. However, you may be eating a few hours early or late. It is important to watch the clock and ensure that you are fasting for the specific period of time you have chosen.
While IF does not dictate what foods you should eat, the way you break your fast is still highly important. You do not want to eat a carb-heavy meal after fasting because this meal can spike your insulin levels.
How Does Intermittent Fasting Help You Lose Weight?
When you fast for a long period of time, your insulin levels drop significantly. Insulin is a hormone that regulates how much sugar is in your blood. According to Johns Hopkins Medicine, low insulin levels make it easier for you to burn fat since your body begins to use up its sugar stores. In combination with a healthy diet and exercise, intermittent fasting can promote weight loss.
Additional health benefits of intermittent fasting includes lowering blood sugar levels and promoting insulin sensitivity. Many of us face the issue of insulin resistance. Insulin resistance means your body is less effective at stabilizing your blood sugar levels. Eating high amounts of sugar and carbs regularly means you stop responding to insulin, which can eventually lead to diabetes. If you are prediabetic, intermittent fasting can help lower your risk of developing Type 2 Diabetes.
Need Help with Intermittent Fasting?
Looking to lose weight? Convinced of the health benefits of intermittent fasting? Want a program that carefully walks you through this eating pattern? Schedule a free consultation with one of our medical providers.
After an overview of your medical history and intake forms, we will determine if you are a good candidate for IF. If you are, you will be prescribed one of our weight loss protocols that combine intermittent fasting and ketogenic diet principles. Reach out to us today!