Should You Go All in on Intermittent Fasting?

By Donna Stark

Are you looking for a way to increase your energy, lose weight, and improve your overall well-being? Are you tired of all the diet trends that promise results but only deliver exaggerated benefits? If so, you may want to focus your attention on something else. Something that provides freedom within a structured environment.

Intermittent fasting is a concept that is “fast” becoming one of the most popular ways to lose weight and achieve a healthier lifestyle. Thousands of people across the country have reached their weight loss goals simply by incorporating this method into their daily routines, and so can you!

What Is Intermittent Fasting?

Intermittent fasting is not a diet. It’s a type of eating pattern that restricts food intake to specific times (or eating windows) during the day, rather than limiting the types or amount of food you eat at each meal.

There are various methods of intermittent fasting to choose from. A few of the most common are:

• 12-hour method - This type of intermittent fasting is a great option for beginners. This is because the fasting window is relatively small and much of it can occur during sleep.
• 16:8 method - This method involves fasting for 16 hours and eating within the remaining eight hours of the day. Most people who choose this method eat an early dinner and fast from that point on.
• 5:2 method - This plan involves eating normally for five days and then significantly restricting calories during the two remaining days. It’s important to note that there should be at least one non-fasting day between the two restricted ones.
• 24-hour method - This method involves fasting for a complete 24 hours once or twice a week. Since this is one of the most challenging ways to fast, it is often recommended that a person start with one of the other methods first.
• Alternate-day method - Alternate-day fasting involves fasting every other day. While some people completely avoid eating solid foods on the fasting days, others will allow themselves to enjoy up to 600 calories. This method is one of the most extreme and may not be suitable for everyone.

How Does Intermittent Fasting Work?

The basic goals of intermittent fasting are to create a calorie deficit and give the body extended periods of time without food. Although results will vary from one individual to the next, achieving these goals can lead to the following health benefits.

• Body weight - Intermittent fasting can help with weight loss and management by depleting stored glycogen during the fasting periods and burning stored fat for energy. Another way of looking at it is that it prolongs the period when your body begins to burn fat by giving your digestive system more time to process.
• Blood pressure - Intermittent fasting is often associated with an overall lower calorie intake, and caloric restriction has been shown to help lower blood pressure. A huge benefit of this is that it can reduce the risk of heart disease. Studies also suggest that intermittent fasting can help lower blood pressure levels by relaxing the nervous system.
• Blood sugar levels - Intermittent fasting trains your body to metabolize fat reserves when you have an empty stomach. This tends to stabilize blood sugar levels by flattening peaks and lifting valleys. It has also been shown that insulin sensitivity increases and insulin levels decrease after the body’s fasting periods.
• Sleep - Your sleep-wake cycle may rely on sunlight more than anything else, but don’t count out the food you eat every day. By following set mealtimes, as one does with intermittent fasting, you can help strengthen your body’s natural circadian rhythms.
• Inflammation - Intermittent fasting helps to reduce the cells that cause inflammation in the body. This can have a profound effect on your overall health and well-being.
• Life span - In addition to the benefits that come with weight loss, improved heart health, and better sleep, fasting can also impact the body on a cellular level. Researchers suggest that this can lead to a longer life span for many.

What Are the Best Foods to Eat During Intermittent Fasting?

Although there are no specific foods required for intermittent fasting, you’ll want to make sure you are consuming plenty of nutrient-dense meals during your eating windows for maximum results. By including a wide variety of fruits, vegetables, healthy fats, lean proteins, and whole grains in your meals, you will help provide your body with the essential nutrients and support it needs to successfully navigate your intermittent fasting journey. Here are some examples of the types of foods you should be buying at your local market on a regular basis.

• Produce - Berries, bananas, citrus, leafy greens, peppers, tomatoes
• Healthy fats - Avocados, nuts, seeds, olive oil
• Lean proteins - Chicken, turkey, fish, tofu, beans, eggs
• Whole grains - Brown rice, quinoa, oats, whole wheat bread

You can’t go wrong with this food selection. Learn a few killer recipes and you might never miss the junk you’ve been consuming previously.

How Important Is Exercise While Intermittent Fasting?

Regular physical activity is always going to be an important part of any healthy lifestyle. It can aid in weight loss, build muscle, improve heart health, stabilize moods, and enhance overall well-being. But what about fasting and exercise? Is it OK to combine them?

Exercising during intermittent fasting can be an effective way to reach your goals, however, you must listen to your body and give it what it needs. Make sure you are receiving proper nutrition and hydration, adjust your fitness routine if energy levels are low, and allow plenty of time to recover post-workout. If you have any questions or concerns about your health or fitness routine while intermittent fasting, be sure to reach out to your primary care physician or personal trainer. Your chiropractor can also provide some guidance.

What Kind of Success Rate Does Intermittent Fasting Have?

Success rates can vary from one person to the next and are dependent on a variety of factors. How committed and motivated are you to see this through? Will you adhere to the fasting schedule you choose? Is your lifestyle conducive to a successful outcome? Do you have support from your friends and family? These are all factors that need to be considered before embarking on this challenging journey.

It’s also important to note that intermittent fasting isn’t for everyone. Women who are pregnant or breastfeeding should avoid intermittent fasting because it may not provide adequate nutrition for themselves and their baby, and those who are nutrient-vulnerable or are battling serious health issues may want to consult with their primary care physician before proceeding.

To Fast or Not to Fast? It’s Up to You!

There isn’t anything new about fasting because fasting has been around for centuries. But what is new is the understanding of how it works and the popularity that it has achieved. Thousands have been able to reach their goals with intermittent fasting -- are you ready to reach yours too?

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.