Have you wondered if you should try Intermittent Fasting or heard the hype, but not sure what it is about?
I want to share with you the pro’s and con’s about intermittent fasting and help you decide whether it is right for you.
First up; What is Intermittent Fasting?
Wilkipedia – Intermittent fasting, also known as intermittent energy restriction, is an umbrella term for various meal timing schedules that cycle between voluntary fasting (or reduced calorie intake) and non-fasting over a given period. Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding. A type of periodic fasting known as the 5:2 diet was popularised in the UK and Australia by Michael Mosley around 2012.
What are some of the claimed benefits of Intermittent Fasting?
Many sites will promote that Intermittent fasting helps improve blood pressure and cholesterol levels. There isn’t much evidence if these are true but there have been over 40 studies that found that intermittent fasting was effective for weight loss, however I want to put this into context as to WHY.
If you search most articles, you’ll find that Intermittent Fasting COMBINED with calorie restriction can be effective in weight loss.
It’s not really just the fact people fast, but generally when people are limiting their eating window they are consuming less food and this does have an impact.
Where fasting goes wrong is when people fast and then binge eat!
I like to look at the BIG picture. What does your ‘WHOLE’ diet look like. There is no point adding in fasting if you are filling up on packaged crap. Let’s work on improving your food choices first.
Personally, I do include a level of intermittent fasting and mine is a 16:8 hour fast.
This looks like:
First meal at about 11am
Last meal at about 7pm
The only things I’ll have in my fasting window are water, black coffee, herbal teas and anything else will break the fast.
I don’t do this all the time. I LISTEN to my body. If I’ve been up at 4:40am to take Bootcamp and then worked out, I generally need a meal sooner.
I think the key is to actually LISTEN TO YOUR BODY rather than stick to set of rules.
If your goal is FAT LOSS, MY BIGGEST TIPS ARE:
First Step – Become AWARE of the choices you are making.
Next – Aim to include more REAL FOOD, nutrient dense (not in a packet).
Third – Find what works for YOU.
If fasting and reducing your eating window helps you to keep your overall food consumption down, then it quite possibly could be a great option for you. It can also help you realise it’s ok to be a bit hungry and how much you would normally overeat.
Just don’t assume adding in fasting and eating crap the rest of the time will result in great progress.
WAYS TO INCREASE FAT BURNING
Realise that WHAT YOU EAT and the types of food really do matter.
We want to burn FAT, not sugar.
When you eat foods high in sugar your pancreas responds by releasing a hormone called insulin. Insulin’s job is to quickly bring high blood-sugar levels back to normal. The insulin helps to send off the extra sugar to your muscles and brain, but if you’re eating way more than your brain and muscles need, then guess where it gets stored? Fat CELLS!
Your fat cells keep growing as they need to store the excess sugar and when the fat cells can’t store any more, it heads on over to your internal organs and you end up with visceral fat. It’s a viscous circle as you also end up hungry all the time as your insulin levels increase which encourage continuous fat storage, so there is less fuel/energy for you to function.
So even though your body has a lot more fat, your brain and muscles can’t get to it easily and you’ll feel DEPRIVED. This is one of the biggest reasons to include more REAL food in your diet; Protein, Healthy Fats, Fruit and Vegetables and unprocessed Carbohydrates. Oh, and limit the sugar!
If you want to BURN fat, you need to take away the instant fuel source (sugar) and make your body tap into your fat stores.
What your goal should be is to discover the level of sugar and carbohydrates your body can handle while getting as lean and healthy as possible. I don’t believe we should all give up sugar but we want to avoid having unnecessary sugar, chemicals and preservatives in as many foods as you can.
To get started, simply:
Become AWARE of the choices you are making and how much food you are consuming.
Aim to include more REAL FOOD, nutrient dense, quality protein, healthy fats, salad and vegetables and unprocessed carbohydrates.
Find what works for YOU!!!
If you want to work with me to discover what works for YOUR BODY, jump on board my 12 Week Body Transformation.
Have an amazing day!