Intermittent Fasting Is Good For The Brain
There are a few ways in which intermittent fasting is good for the brain.
Intermittent fasting may increase the rate that new nerve cells grow.
This is beneficial to the brain. Cellular repair processes also improve when intermittent fasting.
This removes waste from cells and may help to prevent Alzheimer’s disease.
Intermittent fasting also improves levels of a brain hormone called brain-derived neurotrophic factor .
When levels of BDNF are low, you are more likely to experience depression.
If you’ve been wondering whether or not intermittent fasting is the right choice for you, then this video is the perfect place to start!
What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
Isnt Fasting The Same As Reducing Calories
No, not necessarily. Fasting can reduce the time you spend eating and primarily addresses the question of when to eat.62 Calorie reduction addresses the question of what and how much to eat. They are separate issues and should not be confused with each other.
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When Should I Exercise
When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.
What Is Intermittent Fasting 16/8
The 16:8 fasting method means you fast for 16 hours and then have your meals during the 8-hour window.This plan is relatively effortless to follow. If you tend to eat a late breakfast and an early dinner the 16/8 method will be easy for you!You can have your first meal at noon and your last meal at 8 p.m. If youre a fan of breakfast, have it at 8 a.m. and then stop eating after 6 p.m.
Its not an easy task for late snack lovers, but it sure brings results.
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What Is Intermittent Fasting And What Are Its Benefits
January 3, 2022
Intermittent Fasting is a way of eating with regular periods of fasting, usually on a daily or weekly cycle. People do IF for many different reasons. Many do it for weight loss, but others do it for other health or lifestyle benefits. The major reason that most people do IF for is to control and reset hormones related to eating and metabolism, in particular insulin.
There are several different styles or routines of IF and the common feature is a period of at least 16 hours of fasting. Evidence shows that this is about the minimum amount of time required to completely use up the glucose from your last meal and begin reducing insulin production.
IF is commonly used as a weight control tool. However IF is not a diet as it puts no restriction on what you can or cannot eat. For benefits OTHER than weight loss, it is possible to eat your TDEE or more.
There are several popular styles of IF and they are commonly referred to by an abbreviation using two numbers, such as 16:8, or 5:2.
If the numbers add up to 24, then it is a daily IF routine and the numbers refer to the hours in the fasting and feeding windows. So 16:8 means 16 hours of fasting and a 8 hour feeding window.
If they add up to 7 then it is a weekly routine and the numbers refer to days of normal eating and days of fasting, although their position is reversed. So 5:2 means a routine where you would fast for two days per week, usually not consecutively, and eat normally for five days of the week.
Is It Safe To Use
Although these diets place a strong focus on the fasting period, the food taken during your ‘eating windows’ must be of great nutritional content in order to be considered a safe, successful, and nutritious way of eating. Include important fats such as those found in oily fish, nuts, and seeds, as well as lean protein sources, wholegrains and starchy carbohydrates, as well as lots of fruits and vegetables to provide dietary fibre, vitamins, and minerals.
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Potential Intermittent Fasting Side Effects
Intermittent fasting is a term people use to describe patterns of eating that include regular periods of fasting in which they consume very few or no calories (
- lower blood pressure
- reduction in markers of oxidative stress
- improved blood sugar control
These findings have led to the increased popularity of intermittent fasting regimens like:
- time-restricted feeding
- alternate-day fasting
- periodic fasting
If youre interested in trying out intermittent fasting, youre probably curious to know whether it has side effects.
The short answer: Intermittent fasting is safe for most people. However, studies have shown that intermittent fasting does have some minor side effects. Plus, its not the right choice for everyone (
Is 1: 8 Fasting Good For Weight Loss
A growing body of research demonstrates that a better strategy is optimizing the nutritional quality of what you already eat versus fasting or counting calories. Also, science suggests any potential benefit from fasting is quickly undone during the eating part of the cycle, in which appetite-suppressing hormones switch gears to make you feel even hungrierthan you felt at baseline.
But some dieters may benefit from daily fasting if they have trouble sticking to prescribed meal plans or restrictive diets a 2018 pilot study published in the Journal of Nutrition and Healthy Eating suggests that a 16:8 fasting plan can help obese dieters lose weight without having to count every single calorie they eat. This approach to fasting could also aid those battling other weight-related issues namely, high blood pressure. A new scholarly review published in the New England Journal of Medicinesuggests that a 16:8 fasting plan may help the body naturally improve blood sugar regulation, as well as decrease blood pressure overall in the long run.
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An Intermittent Fasting Meal Plan Example
I just gave you a general breakdown of how you should focus on your macro nutrients when youre doing IF, but heres a more detailed blueprint of what to eat when intermittent fasting.
For this example, youre going to be fasting from dinner the night before until lunch the next day.
Then, between noon and into the evening, youre going to consume 3 meals.
Like I said earlier, in the beginners 16/8 intermittent fasting setup, its common to eat 2-5 meals for convenience.
So when you start the day, heres what youll do first
Mistake #: Youre Pushing Yourself Too Hard
Ive been doing IF almost 2 months, mostly OMAD, sometimes 48/72 hours extended fasts. The last 3 or 4 days whenever I break my fast I feel a great regret. I always feel like I could push the fast a little longer. What should I do?
Extending a fast doesnt supercharge the powers of IF. If this sounds familiar to you, please find yourself a counselor who specializes in eating disorders. Im not saying you, or this person here, has an eating disorder, but food should not induce feelings of remorse or regret. Left untreated, this could develop into a larger problem. And also, huge kudos to this person for so bravely speaking up and sharing their food feelings!
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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.
Best Time To Eat Intermittent Fasting
As stressed out in the previous points, your daily routine will determine the best time to eat when intermittent fasting.
For the following reasons, in my opinion, the evening is the best time to eat when intermittent fasting:
- Work is over
- There is time to prepare quality food
- You can dine with your family
- You could exercise in a fasted state
- Now your body wants to rest and grow
- And you can finish off the day relaxed
Improved mental focus is one of the main practical benefits of intermittent fasting. With the largest meal of the day, focus fades away, and the body relaxes. Therefore it only makes sense not to have planned any mental or physical exertion afterward.
When I want to exploit the mental clarity of fasting to get things done, I often extend the fasting period.
As a result, I am on one meal a day schedule. So I get more things done while only cooking once and finishing earlier.
Since a single meal per day is larger, the evening or late afternoon is the best time to eat during intermittent fasting when leveraging its flexibility.
Best Drinks For While Fasting
When someone tells you that you cannot eat, whats the first thing you want to do?
Yep, you guessed itcue the hunger pangs, right?
Thats why its important to keep yourself hydrated during the fasting window.
Otherwise, when its time to eat, youll overeat. One way to stave off hunger is by tricking your starvation mentality with liquid consumption.
And for this purpose, there are certain drinks that are superior to others.
With that said, here are 5 best drinks you can enjoy during your fasting windows:
What To Consume During Your Fasting Period
OK, so now Im actually starting to answer the question of what to eat when intermittent fasting.
When youre in your fasting period, you really shouldnt consume any calories at all.
I know that even though I put that sentence right up front, someone always inevitably asks
Can I eat this? Can I eat that?
You cant eat anything.
Yes, sometimes youll screw up, but your goal should be to eat zero calories during your fasting period.
Nonetheless, there are a few things you CAN and SHOULD consume during your fasting period to make it a lot easier.
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Seven Ways To Do Intermittent Fasting
There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.
Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again.
Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.
Each persons experience of intermittent fasting is individual, and different styles will suit different people.
In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on how to maintain this type of diet.
There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.
What Is Intermittent Fasting And How Does It Work
Religious, cultural, and spiritual activities have employed fasting throughout history and around the globe for a variety of reasons. Fasting has been more popular in recent years as a result of the media attention given to diets such as the 5:2 diet, which allows people to lose weight without having to give up specific items like meat or dairy.
IF is centred on the periods of time during which we do not consume food – referred to as ‘fasting.’ The frequency and length of these fasting intervals are determined by the precise diet that is followed as well as the individual’s schedule. Some of the most common IF eating habits are as follows:
There are numerous proponents of intermittent fasting diets, each with a somewhat different view on what constitutes the ‘optimal’ approach to practise intermittent fasting. Most well-known are Michael Mosely, whose book The Fast Diet advocates for the 5:2 technique, and David Zinczenko, whose book The 8-Hour Diet advocates for the 16:8 diet.
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Find Something That Sticks With Your Schedule
Choosing an eating window that falls during your hectic workday, when grabbing food is tricky under the best of circumstances, isnt exactly ideal. Thats why Lori recommends that you find something that sticks with your schedule.
I like having dinner with my family. So I normally break my fast around 4:30,she says. Still, shes flexible around her fasting when she needs to be. I allow my schedule to be lenient when there are celebrations or lunch with friends, she says.
Foods To Eat When Following A 16/8 Intermittent Fasting Method
When it comes to what foods to eat on 16/8 intermittent fasting the best thing is that there are no food rules or restrictions, or maybe just some rules that you need to stick to.
The advantage of intermittent fasting no matter what method you will choose is that you dont have to waste time on calorie counting or monitoring your intake of carbs.
But you need to follow some rules. It is recommended to limit intake of junk and processed foods. As you know these foods are associated with weight gain and an increased risk of diseases such as obesity and heart disease.
Theoretically, you can eat anything you want in the 8-hour eating window but by doing this you wont see any results. People often reward themselves after fasting hours with junk food, thereby alternate-day fasting is incredibly popular.
No matter what intermittent fasting method you choose to follow there are two things that you need to remember:
- You should aim eating more healthy and quality food during eating hours
- Discipline is mandatory
If you do intermittent fasting and you eat junk and processed foods during the eating period you wont see any results, no matter if you are doing this to lose some weight or to improve your health.
So picking the right foods on the 16/8 intermittent fasting method or any other IF method is crucial.
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A Beginners 16/8 Intermittent Fasting Setup
If you want to know what to eat when intermittent fasting, its important to understand the basic setup first.
So IF is an eating protocol so that you can keep your calories under control for the purpose of meeting a specific fitness-based goal.
It was made popular in the weightlifting world thanks to certified nutritionist who promoted the eating protocol on his site, Lean Gains.
Heres how IF can help
When you put yourself into a caloric deficit for the purpose of losing body fat, you have to continuously adjust your calories to keep the fat loss going.
No matter how you setup your diet in the beginning, eventually fat loss is going to stall and youre going to have to make adjustments later.
And having a tool like intermittent fasting makes restricting your calories much easier to handle when you decrease them lower and lower.
The 16/8 intermittent fasting setup is a good way to ease yourself into the IF lifestyle so you can cut body fat and make lean muscle gains while controlling hunger.
So what does 16/8 really mean?
What Is Intermittent Fasting How Does 1: 8 Intermittent Fasting Work
7 Day Intermittent fasting diet meal plan All about the IF diet
The Intermittent fasting diet meal plan offers a time-restricted eating pattern. So, how does this work? It recommends consuming food for only 8 hours of the day and avoiding food for the remaining 16 hours.
Some studies suggest that this method works by supporting the bodys internal clock, the circadian rhythm.
The easiest way to follow the diet is to incorporate this 16-hour fasting period into the time you sleep.
You can make the interval period coincide with the time of the day when you are active.
However, stopping eating 2-3 hours before going to sleep will be beneficial for your health, quality sleep, and weight loss.
So, should nothing be consumed in this 16-hour fasting period? Of course not. You still need to drink lots of water.
Apart from that, you can drink as much tea as you want .
Also, you can drink unsweetened coffee. But thats all. You cannot consume anything that is not zero in calories.
In addition, supplementing this diet with light exercises will always give better results and will bring you the result you dreamed of faster.
This applies to every diet you follow. Now lets look at how we should eat in the intermittent fasting diet meal plan day by day.
According to ClevelandbLab intermittent fasting also helps lower blood sugar levels.
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