7
Oct

Intermittent Fasting: 8 Mind-Blowing Health Benefits!

Today we’re talking about the benefits of Intermittent Fasting (IF) and my experience with it since giving birth to our third baby. This is a 2 part series! You can jump to part 2 here! I have researched this protocol for a while now and used some version of “time-controlled eating” with my clients in the past. Intermittent fasting works if done correctly and for the right reasons.

Who Intermittent Fasting Isn’t For?

So, I’m just sharing my experience with Intermittent Fasting (IF). I’m not a doctor advising about what is safe or not safe for your specific body and health. As always consult with your doctor and do your research. Also, for individuals who may have experienced an eating disorder, fasting could be triggering so again work with your health care provider.

If you’re pregnant or looking to get pregnant IF is not the plan for you. That also goes for breastfeeding mamas as well. Lastly, if you have Type-1 diabetes or Type-2 diabetes then Intermittent Fasting is not safe for you according to experts.

Now that the disclaimer is front and center, let’s get into what IF is and all the benefits. Fasting has been around since ancient times. Humans have used fasting for religious purposes. They had to hunt, gather and find their food. Which meant times of feast and times of famine on a given day. So, the idea that we must eat a set breakfast, lunch, and dinner at a specific time each day isn’t always the best choice for everyone.

What is Intermittent Fasting?

Intermittent fasting is an eating pattern where you eat for a specific time window and fast for the remaining day. You are not cutting calories or cutting carbs. The meals should consist of a healthy range of foods including protein, carbohydrates, and fats.

The individual can pick the timeframe of when to consume all of their calories and what hours they will fast.

If you research IF, you will find many different protocols for doing it. The one I like best is the 16:8 intermittent fast. This is where an individual has a 16-hour fasting period followed by an 8-hour eating period over 24 hours.

My Intermittent Fasting Schedule

My 16:8 Intermittent fast schedule is the following:

11 am to 7 pm. Eat from 11 am to 7 pm. Then fast till next morning.

Once the fasting part starts, I can still enjoy my water, black coffee, or tea with a dash of creamer. I find that this doesn’t break my fast.

Also, it’s not as hard as it sounds because you’re counting the time spent during sleep as part of your 16:8 fast.

So, I’ve been practicing IF for about 8 months now. I only adhere to the practice Mon-Fri cause a girl needs to live! Some mornings if I wake up hungry, then I will listen to my body and eat earlier. I don’t get all psycho about it. On weekends, I skip fasting altogether. I love brunch, wine, and feeling unrestricted on the weekends with my family.

But since starting IF, I noticed a lot of healthy changes including weight loss. So, I thought I should share my experience with my lovely readers!

Below, I’ve listed down 8 Mind-Blowing Benefits of Intermittent Fasting and some of which I have personally experienced. Don’t forget to check out part 2 of this series on what foods to eat and what foods to avoid during your fast!

Resources: Amazing Books and Cookbooks

Intuitive Fasting by Dr. Will Cole (Gwyneth Paltrow Recommendation)
The Complete Guide to Fasting
Intermittent Fasting Diet Guide & Cookbook

8 Mind-Blowing Benefits of Intermittent Fasting

1. Faster Weight Loss

Intermittent Fasting is used worldwide for weight loss purposes, especially in countries where fasting is considered a religious practice. Fasting speeds up weight loss because it increases your metabolic rate, helping your body burn more calories in less time.

A 2017 research overview shows that IF is an optimal way to lose weight if a person can safely tolerate low levels of eating. Moreover, IF stimulates several hormonal functions that result in weight loss.

2. Disease Prevention

There are a lot of studies that support the fact that intermediate fasting prevents several chronic diseases such as Type 2 diabetes, heart diseases, neurodegenerative diseases, as well as cancer. A 2014 research suggests that intermittent fasting comes in handy for reducing the risk of Type 2 diabetes in overweight and obese people.

3. Extended Lifespan

It may sound funny to some people, but Intermittent Fasting has life-extending properties. In a study, female mice were found with an increased lifespan when they were given a short-term fasting diet. Another study showed results that rats who fasted every other day had an increased lifespan than those who didn’t.

4. Optimal Blood Pressure

When you eat in an 8-hour eating window, try to eat healthy whole foods instead of processed foods. In addition to weight loss, this type of eating habit will also balance blood pressure.

5. Cellular Repair

Who wants to age early? I know I don’t!

Cell damage inside your body can be a major reason for aging. Intermittent Fasting has shown results to initiate cell repairing and waste removal response in the body by a method called autophagy. In this process, your old cells break down and metabolize leftover dysfunctional proteins inside the cells.

This activity can be a reason to lead you towards a healthy life without developing any kind of serious diseases such as Alzheimer’s disease or cancer.

6. Balanced Blood Sugar Levels

In recent research, it was found that IF has been linked to reducing blood sugar levels and fasting insulin levels by more than 31%.

7. Reduce Oxidative Stress and Inflammation

Oxidative stress is what pulls people towards premature aging and developing chronic diseases at early ages. This is where IF comes in handy to manage this oxidative stress and reduce inflammation.

According to a study in 2018, IF is known to reduce oxidative stress in the body, especially in the cardiovascular system.

8. Better Brain Health

Not only body weight but brain health is also affected by Intermittent Fasting. Whenever I start intermediate fasting, I feel more focused, attentive, and a bit sarcastic, lol!

Research demonstrates that IF stimulates the growth of new nerve cells in mice and rats.

All in all, this is my go-to during the week and when I feel like giving my body a healthy cleanse. I don’t plan to stick to it forever, but I do plan to incorporate some form of Intermittent fasting into my future routine. Have you tried IF before, share your experience in the comments below!