Intermittent Fasting
The Game Changer!
Intermittent fasting is a dietary approach that alternates between eating and fasting periods to potentially improve metabolic health and support weight loss.
How!
Instead of worrying about what you eat, you focus on when you eat. For example, you might eat for 8 hours a day and fast for the other 16 hours, or you could eat for 5 days and cut back on calories for 2 days. Another option is to fast for 24 hours once or twice a week.
It’s important to choose a method that works for you and check with a healthcare provider before starting especially those with medical conditions.
It is important to start by skipping breakfast, then try skipping breakfast and lunch before you push past the 24-hour mark. You can plan your fasting period here and download the schedule to your calendar!
Four steps to get you started
Choose Your Intermittent Fasting Method
Eat-Stop-Eat: Fast for 24 hours once or twice a week. Alternate between days of regular eating and days of fasting or very low calorie intake. Choose a method that fits your lifestyle and is sustainable for you.
Plan Your Meals
During your eating windows, focus on balanced meals with plenty of whole foods like fruits, vegetables, lean proteins, and healthy fats. Stay hydrated throughout the day, especially during fasting periods. Water, herbal teas, and black coffee are usually acceptable.
Ease Into It
Start with a shorter fasting window or a less restrictive method if you're new to fasting. For example, you might begin with a 12-hour fast (e.g., 8 AM to 8 PM) and gradually increase the fasting period as you adjust. Listen to your body. If you experience significant discomfort, consider adjusting your fasting schedule or method.
Monitor and Adjust
Track your progress and how you feel during fasting. Note any changes in energy levels, hunger, or mood. Be flexible and willing to adjust your fasting method or schedule based on your experience and personal needs.
Intermittent fasting can offer several potential benefits!
Weight Loss
By reducing the eating window, fasting may help reduce overall calorie intake, which can lead to weight loss. Fasting can also boost metabolism and increase fat burning.
Improved Metabolic Health
Fasting can enhance insulin sensitivity, helping to better control blood sugar levels. This may reduce the risk of type 2 diabetes.
Increased Energy Levels
Some people find that their energy levels are more stable throughout the day, possibly due to improved metabolic efficiency.
Enhanced Brain Function
Fasting can promote brain health by increasing the production of brain-derived neurotrophic factor (BDNF), which supports cognitive function and may help protect against neurodegenerative diseases.
Cellular Repair
During fasting, the body may initiate processes like autophagy, where cells remove damaged components, potentially promoting overall cellular health.
Longevity
Some animal studies suggest that fasting may extend lifespan and promote healthier aging, though more research is needed in humans.
While these benefits are promising, it's important to approach intermittent fasting in a way that works for your individual needs and consult with a dietitian provider before making significant changes to your diet.
INTERMITTENT FASTING ON BRAIN FUNCTION
Intermittent fasting (IF) has gained popularity not just for weight management, but also for its potential cognitive benefits. Here’s an overview of how it may impact brain function: