Intermediate Fasting

In recent years, fasting has become a popular health and wellness trend, with many people swearing by its benefits. But what exactly is fasting, and why are so many people embracing this ancient practice?

What is Fasting?

Fasting is the practice of abstaining from food or drink for a certain period of time, often for religious or health reasons. Fasting has been practiced for centuries and is a common practice in many cultures around the world.

There are several types of fasting, including water fasting (abstaining from all food and drink except water), juice fasting (consuming only fresh fruit and vegetable juices), and intermittent fasting (alternating periods of fasting and eating).

Benefits of intermittent fasting:

1. Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease.
2. Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.
3. Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories.
4. Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.
5. Inflammation: Chronic inflammation is linked to a wide range of health problems, including heart disease, cancer, and autoimmune disorders. Fasting has been shown to reduce inflammation in the body, potentially improving overall health and reducing the risk of disease. 

Intermittent fasting is generally regarded as a safe eating plan, provided you hit your body’s nutrient targets, but it’s not for everyone. Periods of fasting can impair a person’s ability to listen to their body and respond appropriately to sensations of hunger and fullness. If you have a medical condition, have low blood pressure, are pregnant or breastfeeding, you should consult with your doctor before trying intermittent fasting.

The best fasting strategy I can recommend is to have an early dinner, no snacks afterwards and to prioritize getting a full night’s sleep. Most people naturally fast for at least 12 hours by default. If you can extend fasting to 16 hours, you can do so by skipping breakfast.

Side effects:

Hunger is the main side effect of intermittent fasting. You may also feel weak and your brain may not perform as well as you are used to. However, this may only be temporary, as it can take some time for your body to adapt to the new meal schedule. 

In conclusion, fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you are healthy and well-nourished overall.

Thank you for taking the time to read my blog.

Take control of your life, rock on!

Until next month, Evie xx

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