What are the benefits of intermittent fasting?
The benefits of intermittent fasting are many. Yet they can mostly be summed up in one word – inflammation.
But first – what exactly is fasting? Well it’s pretty simple really, fasting is going a period of time without food.
Therefore- what is intermittent fasting (IF)? In truth, the term itself does not clearly define the action. Simply put, IF differs from prolonged fasting because it occurs at specific intervals. Prolonged fasting (two days or more) is more often to happen irregularly.
Prolonged fasting is considered to be a more advanced method of fasting. It should not be done as an introduction to fasting. Consulting a trusted medical professional to see if prolonged fasting is suitable for you is advised.
What is inflammation?
Dr. Andrew Weil is an expert in chronic inflammation.
It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease. We all know inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body’s healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well.
A very simple way to lower chronic inflammation is with intermittent fasting.
Intermittent Fasting is About Simplicity
A major benefit of IF is the simplicity. There is no calorie counting (in the methods I recommend starting with) and the focus is not on diet or restriction.
However that does not mean spending your eating window at McDonalds is a good idea. Eating well nourishes the body. The same basic rules apply – eat real food. Mostly plants. Not too much.
Healthy Eating Basics
There are a lot of different styles of eating. And as individuals what’s best or one person might not be the best for someone else. If you are considering committing to trying IF, some simple changes to your diet could improve your results. You can read more about what to eat while intermittent fasting here.
- Eat more veggies especially dark leafy green.
- Healthy fats
- Not too much meat
- Avoid processed foods and additives where possible
- Drink more water
The Benefits of Intermittent Fasting
There is an extensive resource for intermittent fasting online at Mind Body Green, and this list is from their resources.
- Can lower the risk of cancer.
- Enhances heart heath by lowering triglycerides and blood pressure and raising HDL cholesterol.
- Improves blood sugar by lowering insulin resistance and increasing metabolism
- Encourages weight loss by decreasing chronic inflammation and lowering leptin resistance
- Curbs craving by decreasing the hunger hormone ghrelin, which can increase dopamine levels in the brain (gut-brain anyone?)
- Increased cognitive function by improving degenerative brain disorders
- Decrease asthma symptoms and improve lung health, and reduce oxidative stress
- Lowers inflammation in the gut can help to heal gut heath issues such as IBS, ulcerative colitis, and Crohn’s disease.
- Improve food intolerances and reduce allergy response
Intermittent fasting can also increase energy levels and boost athletic performance.
When do the benefits of IF kick in?
Much of the benefits of IF depend on two things; what your health and diet looks like before you start, and what your personal are like while your are fasting. Vincent Pedre, MD integrative physician and gut health expert recommends intermittent fasting to his patients, as this to say “Where you start seeing those benefits depends on what you eat, how healthy your gut health is, what kind of physical activity you’re doing, etc.”
This is a key point to remember, like all healthy lifestyle changes, you will get the most benefit by pairing intermittent fasting with other healthy lifestyle habits. These include good, exercise, sleep, and stress.
The benefits of IF can be reduced by overeating during your food window. Binging on calorie dense food is still going to negatively impact your health and weight loss efforts, even if done during your fasting window.
While there has been a lot of research conducted indicating the benefits of intermittent fasting, it is not extensive enough to define a set of stringent rules to follow.
Would you like to give intermittent fasting a try? Join my free 5 day Intermittent fasting challenge. Don’t worry, it’s not a 5 day fast. But rather an opportunity to learn about fasting windows, mindful eating, and how to select a fasting option that’s right for you.
