What Is Intermittent Fasting and Should You Try It?

What Is Intermittent Fasting and Should You Try It?

What Is Intermittent Fasting And Should You Try It?

If your Instagram newsfeed is filled with a sh* t ton of fitness influencers, then amongst all the sweaty workout selfies and workout apparel discount codes, odds are, you’ve at least heard the mention of intermittent fasting. But what exactly is this scheduled way of eating if it’s not inevitably a diet? Well, to the average person( myself included) intermittent fasting probably just seems like a psycho routine where one only fees in a short window of period throughout the day and starves themselves the other hours all in the name of dropping a few pounds. Well, because I’m curious as to why someone would suffer such torture when there’s like a million other ways to lose weight, I spoke to Kristin Koskinen, Registered Dietitian Nutritionist( RDN) and founder of Eat Well Pros —a site that hooks you up with an RDN to help you adapt to new, healthier feeing habits and lifestyle changes–about what exactly intermittent fasting is, what it requires, and most importantly: is it even sustainable?

Read on if you’re as skeptical about intermittent fasting as I was, because apparently the strategized way of eating isn’t as torturous as it may sound.

What Is Intermittent Fasting And Should You Try It?

Betches: What is intermittent fasting?
Kristin Koskinen : Simply set, intermittent fasting is the strategy of cycling feeing with fasting. Unlike dieting, calorie counting, macro calculate, and food group exclusions aren’t involved. Regimens vary, but can include the following 😛 TAGEND

The Crescendo Fast: 12 -1 6 consecutive hour fast for two or three days a week, on non-consecutive days.

The 5/2 Fast: Eat ordinarily five days a week, for the other two days, eat 25% of your usual intake, allowing at the least one day between fasting days.

The 16/8 Method: Fast for 16 consecutive hours per day; all food is consumed within an eight hour timeframe.

What does it do to the body?
The body involves fuel, and its preferred sources of energy are glucose and fat. Protein is an option, but a extremely expensive one, metabolically speaking. When glucose isn’t available, as during a fasting period, the body utilizes fat. The human body was not been put in place to graze, but instead, is well-adapted to deal with the absence of food.

Losing weight from fasting is the result of reduced calorie intake as a consequence of restriction eating hours paired with hormonal changes that occur. Fasting decreases insulin levels. All food , not just carbohydrates, induces insulin secretion. Lowering insulin levels has been shown to increase insulin sensitivity, which is important in preventing and managing diabetes, as well as attaining long-term weight loss.

Insulin resistance can lead to pre-diabetes, diabetes, and heart disease. So what is insulin resistance? Essentially, it’s when the cells no longer react fully to insulin. Insulin is a hormone, the proverbial key that unlocks cell doorways, permitting glucose in from the bloodstream. The backlog of glucose causes the pancreas to produce and send out more insulin to drive open the cell doors. Over hour, the beta cells of the pancreas can’t keep up, or wear out, and the person develops diabetes. In the meantime, the excess insulin load has lead to increased weight, which typically deposits all over the waist.

What Is Intermittent Fasting And Should You Try It?

What does a typical intermittent fast was like?
A starting fast might be for 14 consecutive hours. That could mean finishing dinner at 7:00 pm and eating an early lunch at 11:00 am. Water, herbal tea, and black coffee are not curtailed. Mornings without food are one thing; without coffee, that’s quite another. Because most of the fast is overnight, you don’t have much time to think about the facts of the case you aren’t eating. For some people, especially those in the habit of eating late into the night, they may find it easier to just go to bed earlier, and that is a win-win. Analyzes consistently link lack of sleep to excess weight. Sleep for as many of your fasting hours as you are able to, keeping in intellect that seven hours of sleep is considered a minimum, 8-10 ideal, for health and wellness.

Is intermittent fasting recommended for weight loss?
Intermittent fasting has been an effective weight loss tool, particularly in overweight or obese someones. If a person has diabetes or a history of hypoglycemia, they should consult with their health care provider before starting any sort of fasting program, as fasting will decrease blood glucose levels and drugs may need to be adjusted. People with hypertension should also consult with their health care provider before starting a fasting regimen, as blood pressure can become low during a fast, which often represents a light-headedness. Fasting is not recommended for everyone and generally discouraged for those with a history of eating disorders, children, and pregnant women.

What Is Intermittent Fasting And Should You Try It?

If you choose to go the intermittent fasting road, what are some things you should remember?
If choosing to pursue intermittent fasting, it’s important to continue to drink plenty of water and feed nutrient dense foods during the feeding times. Food should be eaten mindfully and slowly, and without the mindset of getting-it-while-you-can or making-up-what-you-lost when fasting. Before recommending intermittent fasting, I indicate cleaning up your diet. Replace processed foods with whole foods, eat more plant-based foods, cut route back on refined sugars and sweeteners. Then, if you want to try intermittent fasting for weight loss, your nutritional status and improved eating habits will support your success.

How long should person follow an intermittent fasting regimen?
This depends on private individuals. For some people, they find it becomes a part of their lifestyle. Some people hop in and out of fasting routines seasonally, for a few weeks, such as just after the holidays or when favorite jeans are becoming too snug. Each person is absolutely unique and there are always many considerations, including overall health, activity levels, and the quality of their diet. The first step is to clean up your diet as recommended above. Get clearance from your health care provider if you have any health issues or suspect you are able. If you decide an intermittent fast is something you want to try, start with a Crescendo fast for 4 weeks. Ensure how “youre feeling”, stop if you experience persistent fatigue, high or low blood sugars, dizziness or light-headedness, nausea, vomiting or lethargy.

Images: Toa Heftiba/ Unsplash; Giphy( 3 )

Read more: betches.com

What Is Intermittent Fasting And Should You Try It?
What Is Intermittent Fasting And Should You Try It?
What Is Intermittent Fasting And Should You Try It?
What Is Intermittent Fasting And Should You Try It?
What Is Intermittent Fasting And Should You Try It?

What Is Intermittent Fasting And Should You Try It?

What Is Intermittent Fasting And Should You Try It?

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