Intermittent Fasting

My husband and I decided to lose some weight a couple of months ago. A few years back we were successful with the Intermittent Fasting Diet plan and lost about 30 pounds each. So we know it works. Of course, we fell back into bad habits as we always seem to do, but we decided a month ago we needed to get back on the wagon again and so far it’s going well. My husband has lost 15 pounds and I have lost 5, but he started 3 weeks before me. I need to pick up the pace. In my defense cooking all this food, well it’s hard.

So below is an article on Intermittent Fasting. I hope you will find it interesting.

Intermittent Fasting: A Popular Approach to Health and Weight Loss

Intermittent fasting (IF) has gained significant attention in recent years as a popular approach to both health and weight management. It is not just a diet but rather an eating pattern that involves alternating cycles of fasting and eating. The idea behind intermittent fasting is not focused on what you eat, but rather when you eat.

The concept of fasting has been practiced for centuries, and it has been a part of religious rituals in various cultures. However, its potential health benefits beyond religious observance have captured the interest of researchers and health enthusiasts alike.

There are several different methods of intermittent fasting, but the most common ones include:

1. 16/8 Method: This method involves fasting for 16 hours each day and restricting your eating window to 8 hours. For example, you may choose to eat between 12 pm and 8 pm and fast for the remaining 16 hours, including overnight sleep.
2. 5:2 Diet: With this approach, you eat normally for five days of the week and restrict calorie intake to around 500-600 calories on the remaining two non-consecutive days.
3. Alternate-Day Fasting: This method involves fasting every other day, where you consume little to no calories on fasting days and eat normally on non-fasting days.
4. We do a 20:4 six days a week. Its called Delay don’t Deny. There is a book on it. It has worked well for us. Usually, 10AM to 2PM, however the period can be adjusted to your preference. It really depends on your lifestyle.

Now, let’s delve into the potential benefits of intermittent fasting:

1. Weight loss: Intermittent fasting can be an effective strategy for weight loss. By limiting the eating window, you naturally reduce your calorie intake. Additionally, fasting triggers hormonal changes that promote fat burning and metabolic efficiency.
2. Improved insulin sensitivity: Intermittent fasting can help lower insulin levels and improve insulin sensitivity. This can be beneficial for individuals with insulin resistance or type 2 diabetes. By giving your body regular periods without food, you allow it to process and utilize glucose more effectively.
3. Cellular repair and autophagy: During fasting, your body initiates a cellular repair process called autophagy. This process involves the removal of waste material and dysfunctional cells, leading to cellular rejuvenation and improved overall health.
4. Reduced inflammation: Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and certain cancers. Studies have shown that intermittent fasting can help reduce markers of inflammation in the body, potentially lowering the risk of these diseases.
5. Brain health: Some studies suggest that intermittent fasting may have beneficial effects on brain health and cognitive function. It may increase the production of brain-derived neurotrophic factor (BDNF), a protein involved in promoting the growth and survival of neurons.

While intermittent fasting has shown promising results, it’s important to approach it with caution and consider individual needs and health conditions. It may not be suitable for everyone, especially those with certain medical conditions, pregnant or breastfeeding women, and individuals with a history of disordered eating.

Here are some tips to consider if you decide to try intermittent fasting:

1. Start gradually: If you’re new to intermittent fasting, start by gradually increasing your fasting window. Begin with a 12-hour fasting period and slowly work your way up to longer periods.
2. Stay hydrated: Drink plenty of water during fasting periods to stay hydrated and curb hunger.
3. Eat a balanced diet: Although intermittent fasting is focused on when you eat, it’s still essential to maintain a well-balanced diet when you do eat. Include nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains in your meals.
4. Listen to your body: Pay attention to your body’s hunger and fullness cues. If you feel unwell or experience severe hunger or dizziness, consider modifying your fasting approach or consulting a healthcare professional.

Intermittent fasting can be an effective tool for weight loss, improved

Here is an article from John Hopkins Medicine.

For more of my recipes follow this link: https://darlenestable.com