5 THINGS YOU SHOULD KNOW ABOUT In­ter­mit­tent Fast­ing

Clean Eating - - MEAL PLAN RECIPES -

Many low-carb eaters use in­ter­mit­tent fast­ing (IF) to com­ple­ment their life­style. IF means eat­ing within a cer­tain time frame and ab­stain­ing from eat­ing for the re­main­der of the time. Fast­ing al­lows the di­ges­tive sys­tem to rest and heal and has a pos­i­tive in­flu­ence on the gut mi­cro­biome (the bal­ance of bac­te­ria, yeast and other mi­crobes liv­ing in­side the di­ges­tive tract). Fast­ing has been used for cen­turies in many dif­fer­ent cul­tures for heal­ing, detox­i­fi­ca­tion and re­li­gious rea­sons. Here are a few things you may not have known about this blaz­ing-hot trend.

1| YOU MAY SEE BIG BEN­E­FITS. Some of the ben­e­fits of IF in­clude weight loss, blood sugar con­trol, im­proved fat burn­ing, men­tal clar­ity, de­creased in­flam­ma­tion, and au­tophagy (the body’s abil­ity to re­pair it­self). Fast­ing al­lows the body to burn body fat (in the form of ke­tones) for fuel, pro­vid­ing a good source of en­ergy, and may ul­ti­mately re­sult in re­duced body-fat stores.

2| YOU CAN AD­JUST THE FAST­ING WIN­DOW TO WORK FOR YOU. There are dif­fer­ent ways to fast. Shorter fasts (less than 24 hours) may have a

16- to 18-hour fast and a 6- to 8-hour feed­ing win­dow. Usu­ally peo­ple will de­lay their first meal of the day and just have lunch and din­ner. Longer fasts (over 24 hours) are done less fre­quently and may have pro­found heal­ing ef­fects on the di­ges­tive sys­tem. Al­ways check with your doc­tor first be­fore at­tempt­ing any fast­ing pro­to­col, as cer­tain med­i­ca­tions (such as those for blood pres­sure and blood sugar) may need to be ad­justed as fast­ing will likely lower both blood pres­sure and blood sugar lev­els.

3 | IT BOOSTS FAT BURN­ING. Fast­ing helps stim­u­late the pro­duc­tion of hu­man growth hor­mone (HGH), which can in­crease the avail­abil­ity and util­ity of fat for fuel by rais­ing lev­els of key en­zymes. HGH also helps pre­serve bone den­sity and mus­cle mass.

4| NOT EV­ERY­ONE SHOULD FAST. Preg­nant or breast­feed­ing women, chil­dren and un­der­weight in­di­vid­u­als re­quire more calo­ries for proper growth and ad­e­quate nu­tri­ent in­take, so IF is not ad­vised. In ad­di­tion, peo­ple with eat­ing dis­or­ders or dis­or­dered food-thought pat­terns will more likely be trig­gered by IF, so it’s best avoided in that case, too.

5| YOU CAN MAN­AGE SIDE EF­FECTS. Pos­si­ble side ef­fects of IF in­clude con­sti­pa­tion, headaches, dizzi­ness, heart­burn and mus­cle cramps. Many of th­ese are due to de­hy­dra­tion and elec­trolyte im­bal­ances that can oc­cur with low­ered in­take of salt and wa­ter. Make sure to stay ad­e­quately hy­drated and add some pink Hi­malayan sea salt to your wa­ter or con­sume bone broth. Ep­som salt baths are a good source of mag­ne­sium, which will help with mus­cle cramp­ing. Break­ing the fast with a large meal can re­sult in heart­burn so keep the first meal light and stay up­right af­ter­wards to al­low time for food to digest.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.