Intermittent Fasting for Optimal Health

Instead of limiting what you eat, intermittent fasting limits when you eat, by alternating between eating and fasting for a certain amount of time. By prolonging the window between meals, your body burns the calories consumed during your last meal, and begins burning fat.  

There are different types of intermittent fasting, but the most common are: 

• 16/8 method: You eat all your meals and snacks between noon and 8 pm, and then fast during the other 16 hours. 
• 5:2 diet: You eat normally for five days, then restrict your calories to 500-600 on two non-consecutive days.
• Alternate-day fasting: You eat a calorie-restricted diet (less than 500 calories) every other day.

1. Burning fat faster: Intermittent fasting helps shed pounds faster than traditional diets because fasting allows your body to burn stored fat for fuel instead of glucose. Research shows that weekly fasting can trigger weight loss of up to 8 per cent and waist shrinkage of up to 7 per cent, meaning that fasting is particularly helpful for losing stubborn belly fat.
2. Improving heart health: Intermittent fasting has been shown to improve several risk factors for heart disease, including blood pressure, and cholesterol levels. It is a healthier option, especially if you eat a balanced diet that includes wholegrains, nuts, legumes, fruits, and vegetables, which are rich in nutrients known to lower your risk of heart disease.
3. Improving gut health: Short periods of fasting, such as skipping breakfast or eating an earlier dinner, may benefit your gut microbes by encouraging the growth of beneficial gut bacteria.
4. Fighting inflammation: Some research suggests that intermittent fasting can help fight chronic inflammation in the body, and help improve conditions associated with inflammation, such as arthritis.
5. Decreasing your risk of type 2 diabetes: Intermittent fasting can reduce insulin resistance and lower blood sugar levels.  
6. Protecting against cognitive decline: Intermittent fasting may have important benefits for brain health, and protect against Alzheimer’s disease and Parkinson’s disease. 
7. Improving athletic performance: Some studies have shown beneficial fasting effects on physical performance, including studies done on elite cyclists.
8. Preventing some types of cancer: Emerging research suggests that intermittent fasting may help in cancer prevention by facilitating the removal of damaged or dysfunctional cells. 
9. Improving your mood and energy levels: Leaving a minimum of 12 hours between eating, even if it’s only occasionally, could improve your mood and energy levels in the short-term.
10. Extending your lifespan: According to studies in animals, intermittent fasting may help you to live longer, by decreasing inflammation and oxidative stress in the body. While research in humans is still ongoing, early findings point to a promising link between fasting and healthy aging.

If you want to give intermittent fasting a try, make sure to always discuss it with your doctor first. 

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