What Are The Benefits Of The 12
Greek Physician Hippocrates and Athein and philosopher Plato are among the early proponents of the benefits of fasting to improve health, thousands of years back. Plato fasted for better physical and mental productivity. And according to Hippocrates, our food should be our medicine, and to eat when you are sick is to feed your sickness . Fast forward to today, modern science agrees that having a full stomach all the time is not ideal.
After eating, many new proteins are produced in the brain, and during fasting, the body also produces few new proteins. Therefore, cells are prompted to obtain protein from non-essential sources, convert them, and use the amino acids to make new proteins needed to survive.
The benefits of intermittent 12-hour fasting include:
What Are The Health Benefits Of 12 Hour Intermittent Fasting
For much of human history, sporadic access to food was likely the norm, especially for hunter-gatherers. Fasting to improve health dates back thousands of years, with Hippocrates and Plato among its earliest proponents.
Although the idea of eating five or six small meals throughout the day has been popular among dieters, if you think about it, it is highly unlikely that people who lived 1000 years ago were eating three meals a day plus snacks.
Science is now starting to agree that keeping your stomach filled to the brim with food all day long might not be the healthiest thing to do after all.
More recently, fasting diets are starting to gain popularity among mainstream doctors and scientists.
How To Lose 25 Pounds In 5 Months
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Recommended Reading: What To Expect With Intermittent Fasting
Ways How Intermittent Fasting Changes Your Menopause Journey
Intermittent fasting means that you eat within a certain period of the day or of the week, depending on what IF protocol you follow. Its one of my menopause heroes! Fasting changed my relationship with food and my body.
If our bodies could speak, it would definitely say that it needs a break! The body does not need fuel all the time. Let it rest and it will pay you back big time!
/5should You Skip Breakfast Or Dinner
The most traditional time-restricted Intermittent fasting method is 16:8 which is 16 hours of fasting and 8 hours of eating window. It seems logical to have dinner and miss breakfast this way. However, it might not be a good choice for all and may not even suit all. Skipping breakfast will affect everyone differently. On top of that, if you exercise in the morning, working out on an empty stomach can put your health at risk. It may even increase the risk of muscle pain and injury. So, if you have to choose between breakfast or dinner when following intermittent fasting, we recommend you to skip dinner.
Also Check: How Long Should I Be Intermittent Fasting
Intermittent Fasting Works Best At Night To Burn Fat
“…the body’s circadian rhythms regulate nighttime fat burning,” says Carl Johnson.
You are free to share this article under the Attribution 4.0 International license.
The circadian rhythms of the bodys biological clock may inform when you should start intermittent fasting, according to new research.
In recent years, diet trends such as intermittent fasting have popularized the practice of delayed or restricted eating for many people looking to manage caloric intake. Still, many open to restructuring their schedules have the same question: When is the right time to avoid eating?
There are a lot of studies on both animals and humans that suggest its not only about how much you eat, but rather when you eat, says lead author Carl Johnson, professor of biological sciences at Vanderbilt University.
Our research looked to test the findings of existing fasting studies by asking real humans to participate in a multi-day test for two different meal time routines. What we found is that the bodys circadian rhythms regulate nighttime fat burning.
For the study, Johnson and postgraduate student Kevin Kelly tested meal time restriction by monitoring the metabolism of middle-aged and older adults in a whole-room respiratory chamber, under controlled conditions, over two separate 56-hour sessionsboth with the same overnight fasting period.
The study appears in PLOS Biology.
Speed Up Muscle Recovery And Growth
We mentioned how sleep and fat burning are linked above, but sleep also plays an important role in muscle recovery and exercise performance. Some studies have linked sleep deprivation to a reduction in muscle strength .
Now for the fun part.
For bodybuilders the main functions are growth and mental alertness. Sleep provides these effects directly. Without adequate sleep, time in the gym could be, to a large degree, wasted.
David Robson
Personal trainer
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The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
In the Obesity Code, Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking.
What Protein Should I Drink To Lose Weight
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How Much Can Your Weight Fluctuate In One Night
FWIW: Theres nothing that happens in your body overnight that magically makes you gain weight, says Sonya Angelone, RD, spokeswoman for the Academy of Nutrition and Dietetics. Your metabolism doesnt stop, so you gain or lose weight any time, she says. Thats also true if you happen to eat more than usual on any given dayyour body wont suddenly make you gain weight overnight. With a higher calorie day or two, metabolism increases to compensate, so fat wont be immediately made and stored, Angelone explains. The opposite is true as well. If you under eat for a couple days, your metabolism will slow to compensate before losing weight.So theres really no hard-and-fast number, Angelone says. . But, Your weight can change a couple pounds depending on your starting weight, she adds. If you want to get really technical, she says that a 0.5 percent weight gain can happen, but it shouldnt be any more than that. If it is and the weight has staying power, she recommends checking your scale and calling your doctor. But experts assure that a lot of overnight weight gain can be explained pretty easily.
Intermittent Fasting For Healthy Weight Loss
As weve said, not all weight loss is the same. Its essential to make sure youre losing weight in a healthy way. Can intermittent fasting help with healthy weight loss?
Here, the data are conflicting.
On one hand, intermittent fasting can help improve metabolic health by reducing blood sugar and blood pressure while also improving blood lipid levels.4
On the other hand, two trials suggested that intermittent fasting may not lead to greater weight loss than usual care, or even worse may lead to greater loss of lean muscle mass than usual care or continuous calorie restriction.5
A healthy weight loss intervention also should be relatively easy to comply with and maintain long-term. Fortunately, intermittent fasting may fit that criteria.
One study reported that working adults found time-restricted eating with an eight-hour eating window easy to comply with and maintain for three months.6
That fits with frequent clinical experience suggesting many people easily adapt to time-restricted eating, especially when they follow a low-carb or high-protein diet that helps improve satiety and reduce appetite.7
So, in terms of convenience and ease in your approach to healthy weight loss, intermittent fasting seems to be a winner.
Recommended Reading: Am I Doing Intermittent Fasting Right
Why You Should Eat More Protein At Breakfast
Certainly, it doesnt appear that our bodies are designed to function at their best for the around-the-clock food culture were living in. In my experience, its good practice to give your body a chance to digest before bedtime by finishing your last meal or snack a few hours before you turn in. If your system is busy digesting late at night, it can disrupt the body processes that happen as we sleep, which may cause hormone disturbances and other imbalances that promote overeating and weight gain. Since your body needs about 10-12 hours to recalibrate, allowing it the time it needs is a smart call.
How To Lose Weight If You Work The Night Shift
At Openfit, we take facts seriously. If you see the Fact Checked button, that means the article has been reviewed by an accredited Openfit expert.
With each piece of content we produce, our goal is to provide you with accessible, digestible, and actionable information you can trust. If youre interested in learning more about a story, you may find clickable links to the sources within the article or below in the Sources section.
If youre reading this at 3 a.m., we feel you. Losing weight is hard enough but tackling this feat can be even more challenging for those who regularly toil from dusk till dawn. Lets take a look at how working the night shift affects your body and well share tips specific to your schedule, to help you keep the weight off.
For workouts you can do at your own convenience sign up for Openfit for free today and get started!
Also Check: How To Start Intermittent Fasting And Keto
Does Overnight Oats Help Lose Belly Fat
Overnight oats may help reduce belly fat in the context of helping you lose weight. However, they are not a miracle cure that will instantly melt away belly fat belly fat will begin to disappear as your whole body loses weight.
They may, however, help you gain a flatter stomach if you are bloated. Due to their high protein content, oats require a lot of energy and more time than many other foods to digest, which means the body burns calories while processing them.
When combined with plain, no-sugar, low-fat yogurt, overnight oats can aid digestion with their healthy gut microbes. Using healthy nut milks like almond milk and small amounts of healthy toppings like fruits, nuts and seeds that are known to aid in belly fat reduction, can also help overall.
To emphasize it again, it is your choice of toppings and liquid that really determines how effective overnight oats are at helping you lose weight, or if they even help at all.
Pros Of Intermittent Fasting
Researchers have already linked numerous health benefits with intermittent fasting and continue to examine them.
Plus, for some people, intermittent fasting fits well into their model of a healthy and sustainable long-term diet.
If youre wondering if intermittent fasting could be right for you, here are a few benefits that might pique your interest.
Read Also: Can You Drink Coffee For Intermittent Fasting
Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
It Can Reverse Diabetes
Over 26 million people in America have diabetes, and one in five doesn’t even know it. An even more concerning statistic: one in three Americans has prediabetes, a condition in which blood sugar is high, but not high enough to be type 2 diabetes. Up to 70% of patients with prediabetes will develop diabetes, so the good news is developing diabetes is preventable with the right lifestyle changes, weight loss, and medications.
Diabetes can be managed via diet, exercise, and medication and according to University of Southern California researchers, intermittent fasting may also be able to stop the disease in its tracks. The study notes that a fasting-like diet triggers the production of new pancreatic cells to replace dysfunctional ones, can control blood sugar, and can reverse insulin resistance and depletion. If you’re concerned you may have diabetes, don’t miss the 20 Warning Signs of Diabetes You Shouldn’t Ignore.
Also Check: How Can I Do Intermittent Fasting
Ive Never Fasted Before How Should I Start
If youve never water fasted before, we recommend that you start with overnight fasting. This form of fasting has added benefits of reinforcing healthy circadian rhythms if you start fasting a few hours before bedtime even your gut microbes and brain will love it! You can practice this fasting schedule most nights of the week, if youd like.
Even 12 hours of overnight fasting can require a few weeks of adjustment for many people. But it should get easier within a month! If you normally eat a snack or enjoy a drink late in the evening, try to move that up to at least 1-2 hours before you go to bed. Then try waking up and just drinking some hot tea or coffee with no cream or sugar.
If you can begin to fast for 10, 12 or even 14 hours overnight, youll be well on your way to an intermittent fasting lifestyle! You can work up from there. Let us know how it goes share your story with us on or !
Choosing A Protein Shake
If you decide to drink a protein shake at night as part of your weight-loss regimen, the type of protein you choose may make a difference. According to an August 2016 report in âNutrients,â casein protein, derived from milk, is the best choice before bed because it digests slowly and helps build muscle better than other forms of protein, like whey or pea.
It’s also important to avoid protein shakes that have sugar. As some of the studies found, combining carbohydrates with protein may raise your insulin levels, promoting fat storage, and can negate any beneficial effects of consuming protein on its own. Look at the ingredients list on your protein shake and make sure it doesn’t include sugar in any form. Unfortunately, sugar isn’t always listed as “sugar,” so watch out for ingredients like:
- Fructose
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