Let’s take a look at both Intermittent Fasting (IF) and it’s sister, Time Restricted Fasting (TRF)
The first thing to understand is that IF and TRF aren’t diets. They’re not about what you eat, they’re about when you eat. IF can be any length of time and comes with risks (read on for more info on that) whereas TRF is a fast within a 24 hour period
Time Restricted Fasting
This is a really useful tool. Studies show that it improves health and helps with fat loss. There’s a saying: “people come for the weight loss and stay for the health benefits!” Think of it as having a window of time every day when you can eat, a window that you open and close at certain intervals. And it can be really helpful to ease yourself into it. To gradually shorten that window of time, eating healthily and adjusting it until you find a regime that suits your body
It can be a big adjustment to the way you normally eat but it quickly becomes a habit. One that leads to a cleaner, lighter feeling, which is such a boost. This is due to the effect it has on your gut biome; the gut environment that houses billions of essential microbes. A tiny section of that microbial population is responsible for the cleaning and regeneration of the gut lining. Without sufficiently long breaks in food passing through our guts, these ‘cleaners’ can’t do their jobs, which leads to us becoming sluggish and vulnerable to all sorts of health issues
Intermittent Fasting
Many people benefit from longer 24-36 hour fasts. This can help flip the metabolic switch and encourage the body to do something different. To stop going from meal to meal and instead tap into fat stores for fuel. But fasting for longer periods such as 48 or 72-hours, is not necessarily better for you and may be dangerous. Going too long without eating will crash your metabolic rate, encouraging your body to start storing more fat. It’s the basic starvation response. So, I would advise a cautious approach, supported by sound nutritional advice
The Health Benefits
The health benefits to fasting are extensive, backed up by scientific research and potentially life changing. Here are 8 benefits, backed by scientific studies:
Studies have shown that fasting helps control blood sugar by reducing Insulin resistance
Fasting improves overall health by fighting inflammation
Fasting helps to improve heart health by improving blood pressure and ‘bad’ cholesterol levels
Initial research has shown fasting may boost brain function and brain health
Fasting in general aids weight loss by limiting calorie intake and boosting metabolism
TRF in particular increases growth hormone production (HGH) which is key to growth, muscle strength, metabolic rate and therefore weight loss
Initial studies suggest fasting could delay aging and extend longevity
Research is ongoing but studies are showing that fasting may benefit the treatment and prevention of cancer
And with regards to fat loss, just having a smaller window of eating will naturally help reduce the amount of calories consumed over the day, especially if you are eating healthily
8:16 Time Restricted Fasting
This eating approach is really popular. The 8:16 refers to hours of the day and it’s an every day thing. It’s also my fast of choice. You restrict your daily eating to a single 8 hour window and fast for the remaining 16 hours. I’ve never been big on breakfast so I opt for midday to 8pm, but this is flexible and totally up to you. Planning is key; a meal plan done in advance will help you to stick to the fast, eat healthily and avoid rushing into unhealthy food choices. The 16 hour fast isn’t as tough as it sounds either. For me it breaks down to a 4 hour fast in the mornings, a 4 hour fast in the evenings and the remaining 8 hours are blissfully slept away. And whilst you are in the fasting period it is important to keep hydrated – still or sparkling water, black and green tea and black coffee are all good. Any drinks with natural or added sugars – milks, fruit juices, sweeteners - should be avoided
5:2 Eating Approach
This isn’t technically a fasting regime as there’s no fast window but it’s so popular I wanted to include it here. The 5:2 refers to days of the week and is a weekly thing. You eat normally for 5 days of the week and for the remaining 2, whichever two work best for you, you restrict your calorie intake to 500-600 calories per day. I have tried this one and found it very hard and didn’t see any results but I know friends who thrive on it.
Again, planning is key. Sticking to a healthy eating plan during the 5 days will help the fat loss and make the 2 day restricted eating much easier. However, going crazy during the eating phase with high-calorie junk food, super-sized fried items and sugary treats will totally wreck the beneficial nature of this regime
So, to finish, I have found that successful fasting depends on 2 things;- choosing the right fast for you and your lifestyle, and choosing healthy food, choosing complex, unrefined carbs, natural whole foods, fiber rich vegetables and healthy fats
Getting these choices right is vital to your success, for you to succeed in making the changes you want. Please get in touch if I can help you
All images © Copyright 2024 Andrew Teare Photography & CLB Nutrition
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