How can you use intermittent fasting for weight loss? Intermittent fasting refers to cycles of fasting and eating, where individuals alternate between periods of calorie restriction and normal or increased calorie consumption. Research has shown that intermittent fasting may have a range of health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and increased longevity.
Intermittent Fasting Benefits
One study published in the New England Journal of Medicine found that participants who followed an intermittent fasting regimen had lower blood glucose levels, reduced blood pressure, and lower levels of inflammation compared to those who followed a conventional calorie-restriction diet. Another study published in the journal Cell Metabolism found that intermittent fasting can stimulate autophagy, a cellular process that removes damaged cells and promotes cellular renewal, which may help prevent chronic diseases such as cancer and Alzheimer’s disease.
Types of Intermittent Fasting for Weight Loss
There are several different types of intermittent fasting, including the 16/8 method, where individuals fast for 16 hours each day and eat during an 8-hour window, and the 5:2 method, where individuals consume normal calorie intake for 5 days and restrict calories to 500-600 for 2 days.
Intermittent Fasting Specifically for You
It is important to note that intermittent fasting may not be suitable for everyone, and individuals should consult with a healthcare provider before starting any new diet or fasting regimen. Additionally, it is important to maintain a balanced and healthy diet during eating periods to ensure adequate nutrient intake especially for women during their menstrual cycle.
In my house, we don’t stress about this but we regularly fast for 13-14 hours during the night. I think everyone can practice at least 12 hours of fasting. Circadian rhythm matters to the digestive system so pay attention to when you eat. With our snacking culture, it can be mentally challenging. Change does not mean chaos. Therefore, gradually use intermittent fasting for weight loss and so many other health benefits.
Support is Key to Success
Making lifestyle changes all at once can feel overwhelming especially with all the conflicting noise on the internet. Humans are hardwired to need support; seek it both personally and professionally. Get a free 30-minute phone consultation. See if this is the right match for you by addressing natural weight loss, cravings, emotional eating, balanced diet, disease prevention, nutrition, and getting to the root cause of what’s keeping you stuck. See what others are saying on Google and Yelp.
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~ Samantha Hua, Nutrition Coach, Holistic Health Coach & Weight Loss Coach
