04 Dec The Basics of Intermittent Fasting
Intermittent fasting has a variety of health and holistic benefits. Benefits include weight management, heal to hire cholesterol levels, and preventing diabetes. Following an Intermittent fasting regimen can also greatly reduce the risk of cancer. This strategy can even cure some illnesses often considered incurable.
What Exactly is Intermittent Fasting?
Intermittent fasting isn’t a diet, it is a method of eating strategically. Because it is not a diet there are no foods specifically to avoid altogether. The body has the tools and mechanisms required to sustain itself. Throughout history, human beings never had three meals a day, much less six. Further, humans of the past did not access to refrigeration and other methods of food preservation. Reversing insulin resistance and cardiovascular disease. Intermittent fasting also increases hormones such as brain-induced neurotrophic, which allows for healthy cognition and memory function. The benefits are endless and very powerful. Most people have their longest fast overnight, going an entire night without eating. Some people refer to this diet as “eat stop eat” too, and there is a great summary available here: Eat Stop Eat Review.
There is a great video by J. Nippar that cites studies and goes in-depth on the basics of IF, we highly recommend to give it a thorough watch:
Is it Natural?
We have been taught to believe that what we have done for the past 50-100 years is the best way to do things. It has only been throughout very recent history that humans have been taught to consume three to six meals a day. If you miss a meal the body has ways of generating energy and sustaining healthy blood sugar. It is perfectly capable of going without a meal but it has no way of adapting to six meals it has never seen and doesn’t know what to do with. This is where health issues begin to surface. If you look at how human physiology is designed, it is much more natural to consume fewer meals. Consuming fewer meals was done for hundreds of thousands of years by our ancestors. Many cultures around the world have had an element of fasting built into religions and traditions. There are thousands of healthy life-sustaining foods that were perfectly healthy for your ancestors.
How Do I Begin Intermittent Fasting?
- Reduce Snacks and Carbs- Most people consume food approximately 20 times per day. Work on reducing carbs 100 grams at a time.
- Work Up Gradually- The longer you go in between meals the easier it is for the body to find fuel elsewhere. The key is to realize you are already fasting at night when you sleep, you just need to train the body to do so for longer periods of time. Eat dinner earlier and breakfast later to elongate the period of time between meals.
- Increase Healthy Fats- When reducing carbs, it is a good idea to add some fat into your diet. Over time, your body will begin to adapt and will become less hungry. Integrate good fats such as grass-fed hamburger, lamb chops, avocado, and nuts. When preparing salads, add healthy fats such as olive oil or coconut oil as a nutritious topping. Good fats do not trigger insulin significantly and are good for the body when trying to reduce carb intake.