5 Benefits Of Intermittent Fasting No One Is Talking About

Have you heard of intermittent fasting?

Intermittent fasting is one of the most popular eating trends, and it is nothing new as it has existed for as long as people have been around.


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So, what is intermittent fasting and is it something that you should be doing?

When done correctly intermittent fasting can have numerous health effects. This is not just skipping meals, which can have negative consequences, but rather this is strategically timing your meals and most liquids. The key is to not take in any calories, with a few exceptions.

In this post, you’ll learn…

  • What intermittent fasting is and why everyone is doing it
  • List of things you can have while you are fasting
  • Top health benefits of intermittent fasting

WHAT DOES INTERMITTENT FASTING MEAN?

 Fasting is only taking a break from consuming food. Intermittent fasting, on the other hand, means you cycle between periods of fasting and non-fasting. While you can fast for 24 hours, most intermittent fasting occurs on a ratio based scale.

And there are many different variations when it comes to intermittent fasting, making it more of a pattern of eating, rather than a “diet.”

For some, fasting can mean consuming one meal a day on a 23:1 ratio. This means you fast for 23 hours and eat all of your calories during only one hour a day. Or even a full 24 hours of fasting, followed by a nonfasting state the next 24 hours.

Another typical example is the 5:2 method. This means eating regularly for 5 and then “fasting” for two. On these two days, you are limited to 500 calories.

And the most popular form of intermittent fasting is the 16:8 ratio, which means you fast for 16 hours a day and eat all of your calories within an 8-hour window. This is the ration that most people choose because it is the easiest and one of the most effective. Plus, every day is the same, so it is easy to follow.


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One of the things that make this ratio easier to follow is when you fast overnight while sleeping. This means you stop eating a few hours before bed, sleep through most of the remaining fast and then finish your fast in time for lunch.

Not only does the 16:8 ratio make it easier to live a life uninterrupted by fasting, you feel less hungry because your body is in a state of rest for half of the fast because you are asleep. 

WHAT CAN I HAVE WHILE FASTING? 

When you are on a fast, you cannot consume calories. Once you do, you break your fast.

The list of what you can consume is limited, but here are a few things you can still consume:

  • Water naturally has zero calories, so you can drink as much water throughout your fasting period as you would like.
  • Tea is another option. It had calories, but it is so small that it will not take your body out of it’s the fasting phase. When drinking tea stick to black or green tea without sugars or flavors, as this can add calories that will take your body out of fasting.
  • Coffee is also another beverage that is so low in calories you can go ahead and drink it. Just make sure not to add cream or sweeteners to it.

WHAT ARE THE HEALTH BENEFITS OF INTERMITTENT FASTING?

Weight Loss – One of the most common reasons people do intermittent fasting is for the weight loss benefits, as it helps you eat fewer calories and boost your metabolism [1, 2, 3].

Brain Health – Intermittent fasting can help protect your brain and improve its plasticity, aging, assist in the growth of nerve cells, and may even help lower your risk of neurodegenerative diseases like Alzheimer’s [4, 5, 6].

Reduces Cholesterol – Including routine fasting in your life can help you lower your bad cholesterol (LDL). Keeping your cholesterol in check contributes to keeping your heart healthy [7].

Anti-Inflammatory – When you periodically fast your body is better able to fight against oxidative stress, therefore reducing inflammation [8].

Insulin Resistance – Intermittent fasting can have significant benefits for insulin resistance as it helps to lower your blood sugar levels. This can contribute to reducing your risk of developing type 2 diabetes [9].

HOW DOES INTERMITTENT FASTING HELP YOU LOSE WEIGHT?

One reason people often begin intermittent fasting is that they want to lose weight and this pattern of eating can be beneficial.

When you start to add fasting to your routine, you naturally eat fewer calories because you are eating fewer meals. This alone will help you lose weight.

Aside from lower calorie intake, intermittent fasting then boosts your metabolism, so you burn more fat while you are fasting. This means you consume fewer calories while simultaneously burning more.

While you are fasting, your body burns through the fat stores for energy, while also preserving muscle mass in comparison to traditional calorie restriction. Studies show that when you fast for short periods of time regularly, your body maintains more muscle than when you only cut calories [10].

IS INTERMITTENT FASTING RIGHT FOR YOU?

There are many health benefits of intermittent fasting, and it can even help you lose weight, but should you be doing it?

For most people, periodically fasting can feel very natural and can even help you boost your fat loss. If you are healthy and wanting to lose weight, this is a great option, and it can even have long-lasting health benefits.

If you want to start including intermittent fasting into your diet and make sure you are doing it the most efficient way, let one of our experienced nutritionists make you a Shred Fast Meal Plan, where you’ll burn more fat and gain all the benefits of intermittent fasting. This way you know for sure you are fasting effectively.

For more information, be sure to watch the video below to learn 7 Intermittent Fasting Methods:

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