Healthy Habits: Intermittent Fasting
Intermittent Fasting is simply a habitual cycle of a body-switching between an extended period of fasting and consequently shorter period of feeding states, with varying ‘eat window’ schedules. We cover various popular fasting modalities like 16:8 and 5:2, and examine the many benefits incl. longevity, flexibility, and restrictions (vs. keto and paleo).
NOTE: Since there is no data in Apple’s Health app for fasting, the only way to get this Habit in the Healthzilla app is to use our own programs under the Activities Tab. Currently, you’ll find a free 16:8 timer.
Why do Intermittent Fasting?
Whilst full proof science is still preliminary since its first broadcast of journalist Michael Mosley in 2012, Intermittent Fasting has demonstrated pockets of success in weight loss, attributed to the depletion of sugar stores and fat stores, released and used as energy- that occurs upon reduction of insulin levels over extended periods of fast. In short, only when insulin levels are down long enough due to the absence of food intake, you burn stored fat.
The most popular method of IF is a 16-8, which translates to 16hr of fast and 8hr fed states. For example, your first meal will be at lunch by 12noon and your last meal, dinner at 8 pm. With its simplicity, its continuing popularity is no surprise as it requires very little behavior change – yet it does actually make a difference.
Benefits of Intermittent Fasting
Here is an overview of the latest science on Intermittent Fasting.
Fasting and Longevity
The medical industry has long proven that calorie restriction does lengthen ones’ life. Recent studies by neuroscientist Mark Mattson published on Dec 26, 2019, in the New England Journal of Medicine show that IF can stabilize blood sugar levels, increase resistance to stress and suppress body inflammation. Scientific evidence also proves a decrease in blood pressure and cholesterol levels, thereby improving resting heart rate.
Intermittent Fasting for Weight Loss
Besides the chemistry behind insulin levels, by nature of limiting your eating horizon to a shorter window, your total daily caloric intake would decrease, which helps one reduce weight. From eating 3 to 5 meals a day, a person that does IF would be down to 2, at most 3 meals/snacking occasions a day.
Dietary restrictions in Intermittent Fasting
Contrary to a lot of other diets like Keto, Veganism, Paleo – Intermittent Fasting works for people that still want to continue eating their favorite repertoire of meals. No one is denied any food type – instead, just need the discipline to ensure you consume them when the eating window opens.
Flexible dieting with Intermittent Fasting
Intermittent Fasting benefits people with flexibility on how you manage your day. If say, it’s a Friday and you would be staying longer binging with your friends ‘til 10 pm, one then simply adjusts breaking fast at 2 pm, with the last meal at 10 pm. On the other hand, if you would like to enjoy brunch at 11 am, one just needs the diligence to end the day with the last bite before 7 pm.
Practicalities of Intermittent Fasting
Often an unspoken benefit of Intermittent Fasting, reduction of meals consumed a day could also translate to a reduction in spending allocated for food. Simplistically speaking, could also assume possibly lowering your carbon footprint on the planet, as reducing your big meals from 3 to 2 cuts overall food consumption.
Methods for Intermittent Fasting
Humans have been built for Intermittent Fasting as evolutionary, historical and biological presents, going far back as people hunting for food, with no guarantee of when the next meal would be. Today, the 3 most popular methods are:
Daily 16:8 Intermittent Fast
Daily intermittent fasting works best for most people as it’s the easiest way to sustain the habit. The only risk here is if one is on the maintenance phase and not wanting to reduce weight further, it could be difficult for one to get the recommended daily calorie intake. Therefore, one needs to be conscious to load up on the total amount of calories for the meals consumed in the eating windows.
5:2 Intermittent Fasting
The other popular alternative is to eat normally on 5 out of 7 days and then switch to a significant caloric deficit on any 2 days of the week, with a limited intake of 500 or 600 calories. The method allows one to sustain the habit by going through cycles of fasts within the week, yet look forward to being able to feast again.
24hr Fasting
Done mostly as a detox and cleansing method once a month or once every three months, a 24hr fast does mean as it states. Apart from being a real challenge, one runs the risk of not getting the nutrients that bodies need in order to function optimally.
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