Conventional wisdom in nutrition is quick to change; for years, we have been told that eating 5-6 small meals per day, each containing 250-400 calories, was the best approach to maintaining a healthy weight.
New research says this might not be accurate. Instead, some research points towards intermittent fasting as the most beneficial way of eating.
Intermittent fasting is not so much about what you eat, but rather how much you eat and, specifically, when you eat. The idea is that when you eat––or rather, how you structure your eating patterns––can have profound effects on your health and performance.
There are severals ways to go about intermittent fasting:
– One method involves eating only during an 8-hour window of time every day, i.e., between 10 AM and 6 PM.
– Another method involves fasting for 24 hours one or two days a week, then eating normally the rest of the week.
– A third method involved eating normally for 5 days a week, then interspersing two days of eating only 600-800 calories.
Naturally, what you eat is important, even if you are fasting intermittently. Likely, what you eat becomes more important; if you choose to eat in this way, it is important to incorporate nutrient-dense foods and get rid of the junk. Also, the effects of intermittent fasting are diminished if one binge during eating time. However, if you tailor your diet in this way, your health may stand to benefit.
|Intermittent Fasting Works On A Cellular Level|
Intermittent Fasting Improves Hormone Function
During fasting, cells begin to give up their waste products, metabolizing damaged proteins that collect over time, a process called autophagy. This is an important aspect of cellular health. Some studies indicate that intermittent fasting may play a role in the growth of new nerve cells.
Hormones are important chemicals within the body and control a variety of functions. Intermittent Fasting has shown to improve the function of a number of hormones, including insulin, human growth hormone, and brain-derived neurotrophic factor (BDNF), and important brain hormone.
Intermittent Fasting May Assist In Weight Loss
Intermittent fasting assists in helping you restrict the number of calories you consume. But, it does much more than simply limiting the number of calories you bring in.
Intermittent fasting actually increases your metabolic rate by as much as 14%. This means more calories burned and more weight lost, simply by structuring when you eat!
Intermittent fasting also boosts hormones such as human growth hormone, which also assists in weight loss.
Intermittent Fasting May Help Control Blood Sugar
Studies show that intermittent fasting may improve insulin resistance, resulting in lower blood sugar levels. This is important for the millions of diabetics, and the millions assumed to be pre-diabetic in the United States.
Furthermore, certain studies found that intermittent fasting might provide some protection from kidney damage in those with diabetes.
Intermittent Fasting and Heart Health
Intermittent fasting has been shown to improve blood pressure, lower cholesterol, and triglycerides, Intermittent fasting may also be beneficial for eliminating inflammation within the body, a key factor in heart disease and other diseases.
More on intermittent fasting from Michael Smith
Small Meals Vs. Intermittent Fasting
By Michael Smith
There are a couple of different ways one can go about intermittent fasting, Michael Smith goes into the specifics on the most popular fasting routines, Eat-Stop-Eat Method, 16/8 Method and 5:2 Method… [Read More]