How Can Intermittent Fasting Benefit Me?
Intermittent fasting is practiced by extending the periods of time between meals where you are abstaining from all food and consuming only certain acceptable liquids. This provides an alternative to restricting calories and reflects a change in eating patterns. While not focused on limiting calories, periods of fasting drain your body of its primary energy reserves, which are composed of readily available glucose. Draining these reserves of sugar forces your body to breakdown fat for fuel, instead of sugar. Allowing large breaks between food consumption can increase insulin receptor sensitivity and metabolic rate, decrease risk factors for heart disease such as high blood pressure and imbalanced cholesterol or triglycerides, reduce inflammation, enhance cellular repair, improve memory and brain function as well as slow the aging process.
How do I do it?
- Begin by breaking out of the habit of nighttime eating. This means cutting off food intake after dinner, by 7pm at the latest, every night.
- Attain 12 hours of fasting starting from your cut off time, going through the night and ending the next morning (ex. 7pm – 7am).
- During this period, coffee, tea, water, broth, unsweetened almond milk and kombucha tea (with <2g of sugar), are permitted.
- Apple cider vinegar is suggested (to help increase mineral uptake and provide a source of prebiotics) in addition to 1tsp of sea salt in water.
- Continue to increase the length of time you are fasting through the morning until you reach the optimal benchmark of 16hrs (ex. 7pm-11am).
- This is practiced consistently as a daily practice.
Alternatively, you can undergo a 24hr fast where all food is restricted for a full day, 1-2 days per week, managing reasonable dietary habits on the remaining days.
Ask your health care provider about nutritional and supplemental support for your program!