As a medical practitioner, I frequently speak with people who want to lose weight and move towards greater health, however, they cannot stick to a way of eating that will allow for this. For those people who struggle with traditional methods of weight loss, I believe intermittent fasting (IF) could be a solution. People sometimes find not doing something easier than doing. For example, skip a meal versus count calories with every meal. In addition to weight loss, IF has other health benefits such as improved energy levels, a better metabolic rate (the rate at which your body burns calories), increased heart health and longevity.
Intermittent fasting (IF) is a pattern of eating that cycles between eating and fasting. The two main methods of intermittent fasting (IF) that I advise on are the 16/8 and 24-hour methods.
- 16/8 Method
Reduce your eating window to 8 hours a day and fast for the remaining 16 hours on 3-7 days a week. For most, this means you skip breakfast and begin eating at 12 noon. You would then finish all food consumption by 8pm. During the window of eating a person typically consumes 2-3 meals; eating food to one’s tastes, trying to keep it clean and unprocessed.
- 24 hour Method
Once or twice a week, but not consecutively, you refrain from eating for 24 hours. For example, dinner one evening to dinner the next would count as a single 24 hour fast.
During a fast, you can drink unsweetened herbal tea, black coffee, and water. This can be helpful to stave off hunger during the initial phase of adjustment and to keep hydrated. Usually, people note that after 3-7 days (this could take a little longer) their body and mind adjust to this regime and there is no significant hunger in the fasting window. Because of the stabilizing effect on blood sugar, people often describe mental clarity and a stable appetite in this way of eating.
If this has peaked your interest, perhaps intermittent fasting could work for you and your health goals. Intermittent fasting is not for everyone. For instance, if you are underweight, have a history of an eating disorder, ongoing fertility issues or irregular menstrual cycles, IF may not be ideal. Still not entirely sure – speak to a qualified health practitioner. You can also email me at michelle@crossfidefy.com
If you desire change, you must create new habits. Could intermittent fasting be that new habit? Let me know how it goes.
Michelle