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3 Easy Ways to Try Intermittent Fasting

By Chris Brown

Fasting is a not-so-new fad in health (some cultures have been incorporating fasting into their rituals for thousands of years), especially amongst those who follow low-calorie or low-carbohydrate diets. This style of fasting, called intermittent fasting, essentially means sustaining from intaking calories for extended periods of time either daily or a few times weekly. There are three easy-to-follow intermittent fasting regiments to consider if you are interested in trying it for yourself.

Why Try Intermittent Fasting?

Not only does it help with weight loss, fasting can decrease inflammation and help the body recover from injury. It also has shown to improve neurologic function and provide energy for some. Counterintuitively, fasting also increases body and immune strength.

Isn't It Dangerous?

No, if done correctly, fasting can actually be healthier for most individuals (as it more closely follows the eating habits of our ancestors). Like any diet, though, intermittent fasting is not for everyone (especially those with problems gaining weight or a history of eating disorders).     

Methods of Fasting

While there are several iterations, three of the most utilized intermittent fasting methods are the 16/8 method, the 24-hour weekly fast, and the warrior diet. For all, consumption of calorie-free liquids, such as coffee, water, or bone broth, is allowed during fast periods (especially for beginners).

  • The 16/8 method - The 16/8 method is one of the most popular fasting regiments, likely thanks to the simplicity of its daily schedule. It requires scheduling an eight-hour period to eat daily and then, fasting for the other 16 hours of the day. Theoretically, this grants the body time to glean the benefits of a fasted state between meals.
  • The 24-hour weekly fast (or eat stop eat) - Not as terrible as it sounds, I find a 24-hour fast easiest for my ever-changing schedule. This is completed once or twice per week and the fasting dates can be rearranged weekly. It involves eating an early dinner the night before a fast and then refraining from eating until the same time the following night. Therefore, although you technically go 24 hours without eating, there isn't a full period of wakefulness without sustenance.
  • The warrior diet - The warrior diet is built to resemble the eating patterns of our most successful ancestors. It includes a daily low-calorie intake (consisting solely of fruits and vegetables) followed by a single large "feast" meal at night. It is similar to the 16/8 method except that there is never any entirely fasted period, and the eating time is shortened.

Weekly intermittent fasting can be an excellent start for taking control of your health. The psychological accomplishment alone of controlling one's eating habits is worth the effort of fasting.

Diets, like fasting, can be enhanced by visiting The Joint Chiropractic. The Joint's doctors can optimize your digestion to make sure that all nutrients are being absorbed during meals. Affordable sessions are available without appointment, so stop by one of The Joint's 600-plus nationwide clinics as part of your intermittent fasting prep.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Bloomington, Minn.

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