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Intermittent Fasting 16/8 And Cholesterol

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Hoda Kotb Explains How She’s Doing Intermittent Fasting

How to burn fat fast when doing 16/8 intermittent fasting!

My only trouble was really on the weekends, when I’m making breakfast for my kids. And my husband likes to eat breakfast, so that’s where it became a problem for me, she said.

As a result, Muskal found that avoiding the kitchen while her family ate breakfast was easier.

I felt like I didn’t want to be in the kitchen in the morning. So I sort of lost that time with them, she admitted.

What Is Intermittent Fasting And Is It Right For You

For many of us, our lives revolve around certain hours of the day, such as work hours, happy hours and sleep hours. But have you heard of eating hours?

You may not have heard it mentioned quite like this but limiting your mealtimes to certain hours of the day is a growing trend known as intermittent fasting. Some people swear by this eating pattern, finding that it helps their weight and appetite and supports overall health.

Is intermittent fasting all hype or is there some truth to these feeding windows? Read on to better understand intermittent fasting, the most popular types of fasting and the advantages and disadvantages associated with each.

Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be

Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, its very reasonable to choose a reduced calorie plant-based, Mediterranean-style diet. But research suggests that not all IF approaches are the same, and some IF diets are indeed effective and sustainable, especially when combined with a nutritious plant-based diet.

We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day , or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.

Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didnt lose a single pound.

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How Does Fasting Work

Our bodies put in a lot of work when it comes to processing the food we eat to provide us a consistent source of energy.

When we eat food is broken down into macro and micronutrients via digestive enzymes. Carbohydrates like rice and starchy vegetables get broken down into glucose to be absorbed into our bloodstream and utilized for immediate energy with the help of insulin.

When our cells don’t use all of the glucose from the food we eat it gets stored in our liver and muscles as glycogen. And when in a calorie surplus, any leftover fuel gets store in our fat cells, as fat.

In-between meals, and when we first start fasting as long as we aren’t snacking, our body will utilize glycogen and some stored fat for energy. But once our glycogen stores are depleted our body will begin to break down more fat for fuel .

Prolonged fasting will eventually prompt our body to experience ketosis and metabolically switch to breaking down fat as fuel using stored fatty acids instead of glycogen for energy .

May Be Beneficial For Heart Health

The Complete Guide to Intermittent Fasting 16/8

Heart disease is currently the worlds biggest killer .

Its known that various health markers are associated with either an increased or decreased risk of heart disease.

Intermittent fasting has been shown to improve numerous different risk factors, including:

  • blood sugar levels

The effects of fasting on heart health need to be studied more in-depth in humans before recommendations can be made.

SUMMARY

Studies show that intermittent fasting can improve numerous risk factors for heart disease, such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers.

Read Also: Is Intermittent Fasting Healthy For Diabetics

Intermittent Fasting Versus Time

Sood explained that IF shouldnt be confused with time-restricted eating.

Intermittent fasting is technically a fast of 24 hours or more, she said. And I just want to make the distinction between that and time-restricted feeding or time-restricted eating, which are fasts that are less than 24 hours.

She confirmed that there are side effects associated with IF. They can include dizziness, low blood pressure, electrolyte abnormalities, and low blood sugar, especially if someone is on medication to lower their blood glucose or blood pressure.

But for time-restricted eating, which in lay terms is sometimes called intermittent fasting when its really not, there are fewer side effects or risks because the fasting is a little bit less, she explained.

Intermittent Fasting 16/8 And Cholesterol

Can You Consume Water While Fasting?

If you are planning to do a quickly, one of the primary inquiries that emerge is: Can you consume water while fasting? Well, the response to this concern depends upon your goals. Lots of people are puzzled as well as question if it is actually feasible to stay hydrated while fasting. There are several essential things to remember to remain healthy and balanced throughout a quickly. Here are some guidelines:Intermittent Fasting 16/8 And Cholesterol

Stay clear of artificial sweetenersts}

If you are on a fast and also are lured to add sugar to your water, you need to know that sweeteners can disrupt your quick. Some sugar elevate insulin degrees, while others can disrupt your fast. Discover which sugar benefit your quick and which ones need to be stayed clear of. If youre adhering to a strict fast and also staying clear of sugar, here are a few ways to make it less complicated. Intermittent Fasting 16/8 And Cholesterol

One means to stay clear of these sweeteners while fasting is to keep away from natural sugar. Some researches reveal that artificial sweeteners actually boost insulin degrees, and also can cause weight gain. Artificial sweeteners like sucralose are usually added to canister fruit, spices, and syrup. Scientists have contrasted insulin actions when insulin-sensitive clients consumed water or sucrose with those who consumed alcohol sugar-free or low-calorie soda.

Avoid drinks with high calorie web content

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Benefits Of 20/4 Intermittent Fasting

20/4 builds on 16/8 fasting. You get all the good stuff and more when you take part in this extended fast. In addition, you will notice improved cognitive function, meaning youll be able to think more clearly. 20/4 intermittent fasting will decrease inflammation throughout your body, especially if you suffer from arthritis and other joint pain.

Your insulin will level out, and youll notice reduced sugar cravings, which will help if youre diabetic. Also called the Warrior Diet, the 20/4 fast will help you feel better once you get over the initial hunger and fatigue hurdles.

Can Intermittent Fasting Help Lower Cholesterol

How I Do Intermittent 16/8 Fasting Health and Weight Loss Benefits

Do you have questions about how intermittent fasting may affect your cholesterol levels? Read on to see if this dietary choice is the best decision for you and your heart health!

Intermittent fasting is extremely popular due to its ability to help with weight loss, getting blood pressure under control, lowering blood sugar level, decreasing inflammation, and more . But you may be wondering if intermittent fasting lowers cholesterol. Or you may be concerned if intermittent fasting can raise your cholesterol.

In this article, we will discuss what happens to your cholesterol levels when you fast.

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How Many Calories To Eat During Intermittent Fasting 16/8

Intermittent fasting, often known as 16/8, involves restricting your meal and calorie-containing drink intake to an 8-hour window each day. You dont eat for the next 16 hours, but you are allowed to drink water and other low-calorie liquids such as simple coffee or tea. The most prevalent type of fasting is the 16/8 intermittent fasting diet. This is because it is one of the easiest habits to form because it is done on a daily basis and has one of the largest eating windows. But how many calories should you consume during the 18/6 intermittent fast? Well go through the subject and answer some of the most prevalent questions in the next blog post.

What A Nutritionist Taught Them

Before they began, they consulted New York City-based registered dietitian Keri Glassman, who had a few important notes to share:

  • Intermittent fasting is not for everyone. Some dont respond well to being very hungry and might indulge their cravings when they finally can eat, thinking that the fasting makes up for it. So its important to recognize your habits before and/or during the process.
  • During your time of eating, choose healthy foods. Loads of vegetables, healthy fats, high-quality lean protein and then maybe one or two high-quality, high-fiber, starchy carbohydrates, so something like brown rice or a slice of Ezekiel bread, she said.
  • When youre fasting, you can have water, tea, black coffee or seltzer. Avoid adding milk to your coffee for best results, and try not to drink too much seltzer as that could leave you feeling very bloated.
  • Drink plenty of water!
  • What to avoid: Products high in sugar, for example juice. A glass of alcohol every now and then is OK. Like anything else, the more you put into it, the healthier you are, the better results youre going to get, said Glassman, who doesnt encourage calorie counting.
  • If you break a day, thats OK. Just try again tomorrow.
  • Id say the biggest benefit to it, is that it can control your eating in general. When you reduce the amount of hours that youre eating, you often eat less,” explained Glassman.

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    Intermittent Fasting Is Associated With Decreases In Inflammation

    A study published this month investigated the effect of intermittent fasting on a marker of inflammation, specifically looking at NRLP3 inflammasome activation . The results indicated a decrease in this measure of inflammation with fasting.

    Another study evaluated the effect of alternate-day fasting in adults with asthma and found a decrease in symptoms along with striking decreases in markers of oxidative stress and inflammation .

    Hormonal Changes And Menstrual Cycles

    Intermittent Fasting

    Some animal research suggests that intermittent fasting may lead to hormonal changes and undereating. In people with ovaries, these changes may negatively affect menstrual cycles and fertility .

    However, most studies are old and have been conducted in animals. Human studies are needed to fully understand how intermittent fasting may affect reproductive health.

    Furthermore, postmenopausal individuals may experience different effects from intermittent fasting. Menopause causes changes that can decrease insulin sensitivity and lead to weight gain, and intermittent fasting may help improve these outcomes .

    Summary

    Restricting daily food intake to a particular time window may cause increased food intake and weight gain, as well as short-term hunger and weakness. Older animal studies indicate that intermittent fasting may interfere with fertility.

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    So What Happens To Cholesterol With Intermittent Fasting

    Not only does LDL decrease by about 25 percent after eight weeks on an alternate daily fast, but even better, we actually see a decrease in small LDL particles . And remember, small, dense LDL particles are associated with an increased risk of cardiovascular disease when compared with an equal number of large, fluffy LDL particles. Thus, intermittent fasting favorably shifts LDL both by decreasing total LDL and also by decreasing the small, dense LDL particles.

    We also see decreases in triglycerides by as much as 32 percent below levels measured prior to implementing intermittent fasting .

    And, as hoped, with intermittent fasting, there is no significant decrease in HDL .

    Changes In Body Composition

    composition are among the most studied effects of intermittent fasting.

    Several studies have shown that weight loss of between 37% body weight in an average of 8 weeks was achievable through intermittent fasting. Research also noted that this method could result in fat loss.

    Fasting in a 14:10 pattern an eating window of 10 hours and a daily fast of 14 hours can act on the risk factors of metabolic syndrome, including by reducing waist circumference, body fat percentage, and visceral fat.

    Intermittent fasting can thus ease metabolic syndrome, a set of risk factors that increase the risk of heart disease and type 2 diabetes.

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    Benefits Of 19/5 Intermittent Fasting

    19/5 is a flexible choice, a stepping stone until you get to 20/4 fasting, but for many, its a sweet spot. Your body will start to trigger autophagy, helping your body purge damaged cells and regenerate new ones for improved performance. You may even enter early ketosis, which is when your body converts fat to energy to help power its base function.

    With this will come lower blood sugar, reduced cholesterol, and improved sleep. Some even say that intermittent fasting can help you live longer, reducing your risk of developing life-threatening diseases like cancer, heart disease, diabetes, and more.

    Inflammation And Heart Health

    HOW TO DO INTERMITTENT FASTING 16:8 FOR WEIGHT LOSS

    Understanding what causes inflammation in the body has long been a focus of medical experts.

    According to Minisha Sood, MD, an endocrinologist at Lenox Hill Hospital in New York, reducing inflammation can improve the cardiovascular environment at a microscopic level.

    So when we think about cardiovascular risk, what are we really worried about? Sood asked. Were worried about the microenvironment on the blood vessels, and is there an environment that is favoring the deposition of unfavorable cholesterol molecules and the recruitment of the immune system because of inflammation into those areas.

    Sood explained that this could build up plaque in blood vessels, which may eventually rupture, causing a cardiovascular event.

    So, getting at the root of what could potentially improve inflammation is critical, she noted.

    research also finds IF is not only effective at reducing body weight and blood sugar levels, but also at reducing insulin resistance.

    Insulin is essentially the key to open the door to let glucose into our cells, where glucose is used to produce energy, Barry said.

    When the body becomes resistant to insulin, glucose is unable to enter the cell and remains in the blood, he explained.

    The pancreas, which makes insulin, will try to make more insulin to get glucose out of the blood and into the cells, Barry said. Eventually, our pancreas cant keep up the increased insulin production, and blood sugar levels continue to increase.

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    Types Of Intermittent Fasting

    How to intermittent fast is important because you want to maintain proper nutrition in your overall diet and not put yourself at unnecessary risk. Weight loss is never a one-size-fits-all approach, says Taylor. Intermittent fasting may be sustainable for some people, while others find that this approach just isnt for them.

    If you want to try intermittent fasting, youll first need to figure out how youre going to incorporate this style of eating into your life, especially when it comes to things like social events and staying active, she advises.

    Ready to explore your options? Here, Taylor explains some of the most popular intermittent fasting methods.

    1. Time-restricted eating

    In this option, you have set fasting and eating windows. For example, you fast for 16 hours of the day and are able to eat for only eight hours of the day.

    Since most people already fast while they sleep, this method is popular. Its convenient, as you extend the overnight fast by skipping breakfast and not eating until lunch. This form of fasting is a safer bet for many people who are interested in trying intermittent fasting for the first time, says Taylor.

    Some of the most common ways are:

    • The 16/8 method: Only eating between 10 a.m. and 6 p.m.
    • The 14/10 method: Only eating between 9 a.m. and 7 p.m.

    This method of intermittent fasting can be repeated as often as youd like or even done once or twice a week whatever your personal preference is.

    2. The twice-a-week method

    Intermittent Fasting Isnt Right For Everyone

    Skipping meals may not be the best for those taking certain medications or who have certain conditions. You should talk to your health care provider or a registered dietitian before starting intermittent fasting, especially if youre pregnant or breastfeeding, have a history of eating disorders, have diabetes or blood sugar problems, are taking certain medications, like NSAIDs , or supplements or are under age 18.

    Fasting can also be exhausting. During times of fasting, you may have low energy, not want to go out or be out or feel like you need to rest to conserve your energy.

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    Benefits Of 15/9 Intermittent Fasting

    15/9 is a variation of the tradition 16/8 fast, and you might choose this iteration because it fits better with your schedule or you have different blood sugar needs. Its still effective, and you will notice changes in your weight, blood sugar levels, and even your cholesterol over time. You may notice feeling less tired and an overall general feeling of well being. This is because your cells have started to regenerate.

    The best part of 15/9 fast is that you start to get benefits on a cellular level. Avoid snacking to get the most benefits.

    How Does It Work

    Intermittent Fasting (16:8) For Fat Loss

    There are several effective approaches, but it all comes down to personal preference. If you want to give intermittent fasting a try, be prepared to figure out what works best for you, says Taylor. It might take some trial and error first.

    Some people find it easy to fast for 16 hours and confine meals to just eight hours of the day, such as 9 a.m. to 5 p.m., while others have a hard time and need to shorten their fasting window, explains Taylor.

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