The why for Intermittent Fasting
I have been intermittently fasting since I was 18; out from under the eating mores of my mother who touted that breakfast was the most important meal off the day!.
I normally eat my first bite of food when I am hungry, after 11am, having finished my last morsel by 8pm the night before.
Whilst I haven’t necessarily seen the weight loss, muscle increase and fat reduction that people suggest happens when you fast, I absolutely know that I am far leaner and stronger and have way more energy than most people I know.
You may be sceptical and full of unsubstantiated rules about snacking all day long but indulge me as I share what I have learned from not eating all the time.
Most people dabble in intermittent eating and fasting to lose fat. When you eat your body engages in the digestive process for at least 3 hours and during this time your high insulin levels prevent the body from burning fat. Fasting is what prompts your body to burn fat but not for 12 hours after eating.
When you fast, several other things happen as well:
The levels of Human Growth Hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few .
Insulin sensitivityimproves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
There are changes in the function of genes related to longevity and protection against disease
These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting which include weight loss, lower insulin resistance, less inflammation, better heart health markers, improved brain health and a longer life span.
There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and a longer life span.
During the fasting periods, you eat either very little or nothing at all.
The most popular intermittent fasting schedules are
The 16/8 method which is my preferred method: Also called the Leangains protocol, you simply skip breakfast and restrict your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
Eat-Stop-Eat: You fast for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
Keep in mind that research is still in its early stages but in this study the results are conclusive
written by Marjolein Brugman
Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."