13 Jun What is Intermittent Fasting and is it for YOU?
What is Intermittent Fasting and is it for YOU? A few weeks back there was a doctor on TV speaking about an extreme intermittent fasting approach which prompted some of my clients to ask the question. What is your feeling about fasting?
I will start by saying there are various degrees of fasting and when it comes to the extremes of fasting this should be closely monitored by your medical professional.
Secondly, there is a lot of research that supports intermittent fasting and what it does for your health. The word fasting conjurers up ‘we will be starving’. This is not the case and I will explain more as we get further into it.
You will hear references that fasting was the way our ancestors ate back in the day and this was because food was not available to them. WOW, is food available to us now. And there are many cultures that practice and follow fasting principles.
The scientific evidence shows that fasting helps reduce weight and body fat, reducing your risk of preventable diseases like diabetes, high blood pressure, cholesterol and heart disease. One of the biggest benefits I personally have found is more energy and better quality of sleep.
Intermittent fasting means a scheduled eating plan where you eat for a smaller window of time and you have a longer window of time where you don’t eat. Simplified… your fasting period can incorporate your sleeping time. Meaning you won’t feel hungry.
Think about… and Consider this…
This is not about extreme calorie restrictions, it is about helping you feel better and have better health. If you felt at all weak during an intermittent fast, then it is time to look at what you are eating.
Fasting for long periods of time can slow your metabolism, so understanding what to eat and an important aspect of the process.
There are a few options for intermittent fasting, 12/12, 14/10, 16/8, 18/6. These are the time periods, if you’re wondering. The FAST/FOOD windows. So, let’s say you are working with 12 hours of fasting and 12 hours of food. This would mean you eat between the hours of 7am and 7pm. Sounding easy enough, right? It is, if you are not a “snack after dinner” kind of girl. One of the routines I hear from my clients is that they have a cup of tea after dinner and, of course, there is that mandatory sweet thing with it (biscuit, cake, chocolate). This means cutting out the after-dinner snacks, are you up for it?
We use the 16/8 principle as part of our 7 Day Fresh Start program. There is a significant amount of research around the 8-hour eating window and middle-age. 8 seems to be a magic number as it’s the 8/12 high and low intensity principles that have the greatest result in body fat reduction for middle aged women.
The research shows intermittent fasting helps with insulin sensitivity, levels out the hunger hormone “ghrelin”, increases the HGH “human growth hormone”, produced by the pituitary gland, which helps regulate body composition, muscle and bone growth, sugar and fat metabolism. And lowers triglyceride levels and helps suppress inflammation.
If your food intake mainly consists of processed foods, then start with cutting back in this area and avoid intermittent fasting for the moment. What you eat is a major part of intermittent fasting and this is the primary reason we have the 7 Day Fresh Start program which helps guide you through your macronutrient breakdown. Cut back on refined carbohydrate like white bread, pizza and junk food and start by eating vegetable carbohydrates. Remember to include healthy fats like eggs, avocado and nuts.
If you have an eating disorder or pregnant, do not participate in intermittent fasting.
Intermittent fasting should be approached with care, advice and support. If you are hypoglycemic, diabetic be aware of reduced calories until your blood sugars and insulin levels are regulated.
You can exercise during intermittent fasting but remember to listen to your body. The best form of exercise is high intensity interval training.
I hope this has given you some food (or fasting) for thought and if you are interested in the 7 Day Fresh Start we will be opening this shortly to commence on Monday 9th July 2018. This program is generally reserved for our 28'ers, today we have decided to open it up and allow 10 women to join us. You need to be a Facebooker, to be a 7Day'er. Will you be one of the 10? O, Peta