Many of us have heard the term “intermittent fasting” or perhaps you have tried it or are currently incorporating intermittent fasting as part of your daily routine. But do you know exactly what it is or how it can work in your body? Let’s take a look.
Johns Hopkins explains it very simply:
“Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits.”
So are there benefits to intermittent fasting? There are a number of benefits that have been established and Mark Mattson, a neuroscientist at Johns Hopkins, published some of his findings in the New England Journal of Medicine. In addition to potentially supporting fat loss, intermittent fasting has been linked to supporting memory and heart health along with possibly aiding in maintaining normal blood glucose levels.
Is intermittent fasting safe? Well, it’s not for everyone. Keep in mind that intermittent fasting may have different effects on different people. However, for some people it can be a lifestyle change ― and one with benefits. It's important to note that intermittent fasting can have unpleasant side effects that may include:
- Hunger
- Fatigue
- Insomnia
- Nausea
- Headaches
And before you make any changes to your diet, exercise routine, or supplements, you should always consult with your Health Care Provider.
So how does intermittent fasting work?
There are several different ways to approach this eating program. Some of the most popular are the following:
The 16/8 Method: An example would be skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. Or selecting with 8 hours in the day you decide to eat as long as there is 16 hours of fasting.
The 12/12 Method: You would select the 12 hours of the day you want to eat and the 12 hours of the day you want to fast.
The 5:2 Method: This option would mean that 2 consecutive days a week you would consume only 500-600 calories each day, and for the other 5 days of the week you would eat normally.
No matter which method you decide to try, it’s important to note that when you are “eating” you are focusing on healthy food choices – fresh fruits, vegetables, whole grains, lean meats and dairy, etc. Avoid, as with any other healthy eating program, sugars (and high fructose corn syrup), artificial flavors and additives and trans fats. You know all the “not good” stuff. You might also consider adding a high quality protein powder, like Biochem 100% Whey Protein Isolate or Biochem Vegan Protein into your eating plan. Use it in smoothies with some fresh fruits and veggies to get additional protein into your diet.
And remember your hydration – water is essential ALL the time.
Most importantly, intermittent fasting isn’t for everyone, especially if you are dealing with any medical conditions. Always contact your Health Care Provider before starting and monitor yourself for any of the potential side effects listed above.
Intermittent fasting and Biochem proteins – a way to get you to #NextLevelLiving!