When it comes to understanding intermittent fasting, it may be easier to say what it is not… it is not a diet.
Instead, it is a change in eating patterns: a conscious effort to skip certain meals with the goal of teaching the body to utilise body fat as the source of fuel for energy. It can also train the body to use the food it consumes more efficiently, and for many physiological reasons, it can help promote weight loss and muscle building. But it’s crucial to use intermittent fasting correctly.
Key Benefits of Intermittent Fasting
- Better weight control
- Lowered blood insulin and sugar levels
- Improved fat burning
- Improved mental clarity and concentration
- Reduced inflammation
There are a number of ways in which intermittent fasting can be done:
Shorter fasts – Less than 24 hours
16:8 – Easily put, fast for 16 hours of the day with an 8 hour eating window. For example, fast from 10pm through the night until 2pm the following day when you have your first meal. Consume your daily calories in the following 8-hour window until 10pm and repeat the cycle.
20:4 – As above, however the fasting window is longer.
Longer fasts – 24 hours or longer
24 hour fast – Exactly what it says on the tin! You would fast for example from dinner on one day right through to dinner the following day. This style of fast would typically be done two to three times a week.
5:2 fast – One of the more well-known fasting styles. You would eat as per usual for 5 days a week, then for 2 days consume 500 calories or less.
Is Intermittent Fasting for Me?
If you fall into any of the following categories, fasting is not recommended:
- Underweight (BMI <18.8)
- Pregnant
- Breastfeeding
- Under 18
It is always recommended you consult your doctor before drastically changing your eating habits. As mentioned earlier in the article, fasting is not a diet, it is a change in eating pattern. Calorie consumption need not be affected due to fasting, the goal is not to starve yourself, but to control your eating habits for a healthier way of life.
—
Jay Andrews
Product Manager & Professional Training Coach
Innovative Fitness Kitsilano
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