Want to try Intermittent Fasting? I am sure you have heard the term as it has become as popular lately as the keto diet! I decided to try it and I started it last week and want to share my experience.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are many different types of intermittent fasting. I am trying the 16/8 method which is 16 hours of fasting and only eating within an 8 hour time window (usually 12 noon to 8pm works for me personally).
What Are the Benefits?
Of course I had to research the “proven” benefits and here are some. See if any of these resonate with you.
Blood levels of insulin drop significantly, which facilitates fat burning.(1)
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease. (2)
Facilitates fat burning and muscle gain. (3)
Short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories. (4)
When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy.(5)
Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function. (6)
My Experience So Far
Like all my lifestyle goals. It is important to me that I live a balanced life and I am not “gritting my teeth” trying to make myself do something. Eating dinner at night with my husband is an important part of our day, so I decided that an 8pm – 12 noon fasting period was best for my lifestyle. Here is the raw truth. I am hungry as soon as a wake up in the morning , so I truly didn’t know if I could go until 12 noon without eating.
Surprisingly, I actually feel better on the days I do make it to 12 noon before I eat! I have dropped a few pounds that I just couldn’t budge. Maybe this is from eating less calories and being more mindful of what I am eating. I am optimistic at this new tool I have! We will see!
American Journal of Nutrition 2005 Jan;81(1):69-73.)
Ageing Resrev 2006 Aug :5(3):332-353
New England Journal of Medicine 1990 Jul 5;323(1):1-6.
American Journal of Clinical Nutrition 2000 Jun;71(6):1511-5.
Autophagy 2010 Aug 16; 6(6): 702–710.
Journal of Mol Neuroscience 2000 Oct;15(2):99-108.