Looking to improve your health in 2022?
Intermittent Fasting Shows Many Health Benefits!
Intermittent fasting is becoming widely practiced because of its wide-ranging health benefits. A majority of our population are sitting and snacking all day — and most of the night! These added calories and less activity can lead to a higher risk of obesity,
type 2 diabetes, heart disease and other illnesses. Scientific studies are showing that intermittent fasting may help reverse these trends.
Evidence from research on both animals and humans has shown wide-ranging health benefits of intermittent fasting. Improvements have been shown in health conditions such as obesity, diabetes, cardiovascular disease, cancers and neurological disorders.
Intermittent fasting is an eating pattern that includes hours or days of no or minimal food intake without depriving the body of essential nutrients. Fasting triggers the body to switch its source of energy from glucose stored in the liver to ketones, which are stored in fat.
This is what is called Ketogenesis, or the increase of ketones in the bloodstream. Ketogenesis initiates activity at the cellular level which signals our bodies pathways that influence our health and aging. This activity enhances the body’s defenses against oxidative stress and helps with the repair of damaged molecules. Ketogenesis carries over into our non-fasting period as well. That is were we can see improvement in glucose regulation, stress resistance and lessening of inflammation.
HOW TO FAST
Intermittent Fasting can be done in several different ways: All include choosing regular time periods to eat and fast.
Daily Approach, Eat your food during a one six or eight-hour period each day where you can fit in two or three meals. Fasting daily for the other 16 hours.
5:2 approach, involves eating regularly five days a week. You would eat normally on every day of the week except for 2 days which would be one meal only.
Eat -Stop- Eat – 24 hour fast once or twice per week.
Alternate Day Fasting In alternate-day fasting, you fast about every other day.
The Warrior Diet It involves eating small amounts of raw fruits and vegetables during the day and eating one large meal at night.
Spontaneous meal skipping Simply skip meals from time to time, when you don't feel hungry or are too busy to cook or eat.
Adjustment Period
Research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine.
When you make it through the adjustment period you will notice that you feel better!
When you stick with the plan, because you notice you feel better and food cravings are not an issue, then you have adjusted!
What to Eat
When you’re NOT EATING, lots of water and beverages like black coffee and tea are allowed.
When you are eating take pleasure in eating good, nutritious foods- you will notice that every healthy meal tastes GREAT!
Some of the benefits research has shown from intermittent fasting include:
Improved heart health, improved memory, greater physical performance and endurance, weight loss, & tissue health. AND YOU JUST FEEL BETTER!!