Intermittent fasting is a “handy tool” for weight loss. But before we can understand how it works and how to implement it into our own lives, let’s first look at the benefits of this weight loss “ingredient.”
What are the benefits of intermittent fasting for a healthy wellbeing?
It helps with cell repair
When we’re asleep, our body goes into a relaxed state. While in this state, the body will also go about cell repair, tissue repair, and other healing functions. Intermittent fasting gets the body into a state where it produces ketones and uses stored fat for fuel as well as repairs cells, tissue, and muscles.
Increased insulin sensitivity
During the process of breaking down food, the body needs energy for this function. New energy sources are processed when we eat. The body uses insulin to convert carbohydrates from food into glucose.
When overeating or regularly eating unhealthy, fatty foods, more fat is stored. This happens because the body can only process a certain amount of energy (carbohydrates) before storing the rest as fat. In this case, the body could become insulin resistant.
Intermittent fasting makes the body sensitive to insulin.
HGH (Human Growth Hormone) in action
Intermittent fasting could help release the human growth hormone. HGH increases the ability to maintain and improve muscle mass.
When the body uses fat stores, it also helps to tone and “grow” muscles. Exercising is very important during intermittent fasting.
Understanding the science behind intermittent fasting
Intermittent fasting, as its name suggests, puts a “pause” on eating for a few hours a day. According to some research, intermittent fasting not only helps with weight loss, but also reduces oxidative stress. Oxidative stress is a type of chemical-related stress as a result of increased free radicals.
During intermittent fasting, when no eating takes place for at least 10 or more hours, the body relies on its stores of fat for energy supply. This process is also biologically known as a state of ketosis.
While intermittent fasting is not the keto diet, it can help the body to reach this metabolic state and start burning stored fats.
How to start intermittent fasting for wellness
When it comes to weight loss, it’s not simply about how, what, or when you eat, but also about exercise and eating in moderation. As simple as that sounds to fast between days of the week, it can also become easy to develop binging habits.
Don’t be tempted to binge eat. It may sound easier said than done, but with dedication and practice, you can get there.
Don’t dive head first into intermittent fasting because the body needs time to adjust and adapt. The body also needs time to recover, so taking breaks in-between fasting days is helpful.
Try starting from 3 hours to 5 and then 10 hours a day. It’s easier to eat dinner early, for example, no later than 7pm. After dinner, no food or drink (besides water) for the remaining hours leading up to breaking your fast.
Exercise during your days of fasting
To help get the most out of your journey into intermittent fasting, exercise will help. One of the best times to get exercising is at the very start of your day.
These days we are all busy and trying to adjust to our lives as we work from home, manage families, and try to balance life and work. Starting at the beginning of your day will help “set” your mind and body for your day ahead.
Don’t skip your breakfast
When you’re trying to adapt intermittent fasting into your regimen, it’s important not to skip the most important meal of the day. A good breakfast will give you the energy you need to manage your day.
Don’t forget to eat protein at breakfast, too. This doesn’t have to be animal protein. Instead, you could also get your supply of rich, plant-based proteins.
Eat small meals during the day
It may not seem productive, but eating small meals throughout the day will help reduce feelings of hunger. If these are healthy picks such as fruit snacks, yoghurt, and other proportions to create a balanced diet, then you’re good.
Eating smaller meals during the day will also leave you less ravenous by the time you have supper. There will be no need for overeating because you wouldn’t feel like it.
Have you considered intermittent fasting as part of your 2021 new year’s resolution? Try incorporating some superfoods in your diet during your intermittent fasting routine!