Intermittent Fasting: What is it? Benefits and Tips

This blog post will discuss what intermittent fasting is, along with the benefits and tips to help you get started.

I first discovered intermittent fasting about two years ago when I went meat-free. At the time, I was bingeing YouTube videos related to plant-based eating when I eventually landed on a video discussing intermittent fasting. The only thing I knew about fasting was that it was practiced for religious reasons, outside of that I couldn’t understand why anyone would want to fast. My thought was, you’re willingly starving yourself – why?

As I became more educated on intermittent fasting, I shifted my outlook on fasting from willingly starving yourself to cleansing the mind and body. After about a day or two I was loaded with positive uplifting information on fasting so much that I wanted to start fasting myself.

What is Intermittent Fasting?

Intermittent fasting is a specific eating pattern that cycles between periods of eating and fasting. Unlike traditional diets focusing on what foods to eat, intermittent fasting dictates when you should eat. Different intermittent fasting methods include 20/4, 16/8, and alternate-day fasting each with its unique approach to fasting and eating windows.

I tried out the 16/8 method, which meant I fasted for 16 hours (usually overnight) and ate within 8 hours of the day.

It sounds crazy when you think about it but it’s manageable for my schedule. I eat my last meal no later than 8 pm then break my fast around noon the next day. This would mean I’m sleeping most of my fasting hours and wait until noon to eat. So I essentially have lunch(es) and dinner.

Benefits of Intermittent fasting:

• Promote weight loss and enhance metabolism. One of the primary reasons people turn to intermittent fasting is its potential for weight loss. By restricting the time window for eating, intermittent fasting can help control calorie intake and promote fat burning.
• Enhance mood and cognitive function. Many individuals report improved mental clarity, focus, and concentration during fasting periods, which can enhance productivity and cognitive function.
• Increase energy. Intermittent fasting has been shown to improve various markers of metabolic health, including insulin sensitivity, blood sugar levels, and cholesterol levels
• Cellular repair and longevity. Fasting triggers cellular repair processes and enhances autophagy, the body’s natural process of removing damaged cells. These mechanisms are associated with longevity and reduced risk of chronic diseases.
• Improve gut health. Intermittent fasting gives the body time and space to regenerate, rejuvenate and re-cleanse. Fasting can help reduce inflammation and also help normalize the walls of the GI tract.

When I learned about how fasting is good for improving digestion I was sold on the idea

How It Works

When the body is fasting, although you may feel lethargic and hungry at first, your body is working on cleaning up toxins, and dead cells and improving your bodily functions. When we eat, our bodies are working on digesting the food which takes time away from this clean-up process.

Think about it this way, when you go to sleep on an empty stomach – then wake up the next day and fill your plate up with breakfast, followed by a snack, then lunch, then another snack so on and so forth – your body is continuously working to break down foods. That takes up energy and a lot of the body’s resources.

Tips for Successful Intermittent Fasting

• Start Slowly. If you’re new to it, start with a gentle approach, such as the 12/12 method, and gradually increase the fasting window as you become more comfortable.
• Stay Hydrated. Drink plenty of water during fasting periods to stay hydrated and curb hunger. Alternate between water, herbal tea, coffee, and bone broth (with no added sweeteners).
• Focus on Nutrient-Dense Foods. When you do eat, prioritize nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats to nourish your body.
• Listen to Your Body. Pay attention to hunger cues and adjust your fasting schedule accordingly. It’s essential to find a fasting routine that works for your individual needs and lifestyle.
• Be Consistent. Consistency is key to seeing results. Aim to stick to your fasting schedule regularly to maximize its benefits.

Conclusion

• Intermittent fasting is a powerful eating pattern that can offer numerous health benefits such as weight loss, and improved gut health, mood, energy, and more.
• By understanding what intermittent fasting entails, its benefits, and following these practical tips for success, you can place yourself in a better position to improve your health and wellness.