What is Intermittent Fasting?
Are you curious about the benefits of intermittent fasting? Intermittent fasting is a tool I’ve been using for years on my health journey to reduce inflammation, promote detoxification, and continue to lose weight. But is it right for you? Keep reading to find out, as I explain how intermittent fasting works, the benefits of it, tips on how to be successful, and important things to consider before trying it.
How does intermittent fasting work?
The first thing you need to know about intermittent fasting is that it is not a diet. Where a diet focuses on what you eat, intermittent fasting focuses on when you eat. Intermittent fasting is as individual as you are.
Intermittent fasting involves cycling between periods of eating and fasting (aka not eating.) It's not about restricting specific food groups but rather establishing a structured eating pattern. There are a lot of different ways to practice intermittent fasting, like:
16/8 Method: Involves a daily fasting period of 16 hours, with an 8-hour eating window.
5:1 Method: Consists of normal healthy eating for five days and fasting for one 24 hour period.
5:2 Method: Consists of normal healthy eating for five days and fasting for one 48 hour period.
The most common method is the 16/8 approach, where you fast for 16 hours of the day and have an eating window of 8 hours per day. During the fasting period, your body shifts into a state of autophagy which supports fat burning, natural detoxification, and cell regeneration.
Choosing the best version depends on your preferences, daily routine, and health goals, but daily fasting with the 16/8 approach is usually a good place to start.As you begin to understand how your body reacts to fasting, you can start to experiment with different methods to find what works best for you!
The benefits of intermittent fasting
Intermittent fasting isn't just about losing weight; it's a holistic approach to well-being. Beyond shedding pounds, it enhances metabolic health, reduces heart disease risk, and triggers cellular repair through a process called autophagy. This detox promotes longevity and guards against inflammation, a common culprit in chronic diseases.
Your brain benefits too, with intermittent fasting promoting a protein associated with cognitive function and mood regulation. Some studies even suggest a reduced risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Beyond the physical, intermittent fasting positively impacts hormones, gut health, and cardiovascular function. It regulates insulin sensitivity, contributes to favorable changes in lipid profiles, and may even extend human lifespan. Plus, intermittent fasting has been shown to positively influence sleep quality and patterns – something we could all use a little more of.
Tips for successful intermittent fasting
Have I convinced you to give intermittent fasting a try? Yay! Here are some tips to help you be successful:
Start Gradually: If new to fasting, ease in with shorter periods and gradually extend as your body adapts. This approach minimizes discomfort and enhances sustainability.
Stay Hydrated: Keep dehydration at bay by drinking water, herbal teas, and black coffee during fasting. Hydration not only supports health in general but also helps manage hunger.
Prioritize Quality Protein Intake: The best quality protein I’ve been able to find, and the only kind I use is Zallevo. It’s a grass-fed New Zealand whey protein isolate, packed with natural vitamins, minerals, trace minerals, and pH enzymes, making it easy to digest and supporting muscle mass and curbing hunger during intermittent fasting.
Stay Busy: Distract yourself from hunger by engaging in activities, work, or hobbies during fasting periods.
Prioritize Quality Sleep: everything is harder with lack of sleep, including fasting – nobody wants you to be “hangry”
Important Considerations
As with all things health related there is no one right answer for everybody. There are some situations where intermittent fasting may not be a safe choice, like: women who are pregnant or breastfeeding, or individuals with diabetes. But, regardless you should always talk with your healthcare provider before adopting any new eating or health habits. The purpose of this blog is to educate and empower you to confidently have those conversations with your provider. If you have questions about intermittent fasting, please reach out to me at restartwithjillbirth@gmail.com.
Other Helpful Resources
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In case this is the first time we’re connecting, I’m Jill, an entrepreneur, speaker, author, and leader inspiring other women to live out their God given purpose by helping them overcome physical, mental, and financial hardships. If you liked this blog post and want more where that came from, here are a few ways we can work together:
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