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Insulin Resistance Nutrition Tips

Intermittent fasting

How to make Intermittent fasting work for you

As interest grows in intermittent fasting, so do the questions about how to get the most out of the weight-loss strategy. The benefits are clear, the plans can be easy to follow; some don’t require any calorie counting and they can make people healthier.

Benefits of fasting:

  1. Boosts weight loss
  2. Promotes the secretion of Human Growth Hormone
  3. Reduces  Insulin resistance
  4. Reduces oxidative stress and inflammation in the body
  5. Boosts brain function
  6. Improves heart health

Every day in our practice we are seeing an alarming increase of patients with Insulin resistance and struggling with weight loss. Just like our bodies can become resistant to antibiotics we can become resistant to sugar and processed carbs. Due to the standard American diet, we are filling our cells with so much sugar it can’t burn it fast enough which then stores the sugar as fat. Reducing sugar, time eating periods and eat healthy fats will help burn the stored fat.

Intermittent fasting

Did you know the underlying cause of obesity is hormonal, rather than caloric, imbalance!? We have been taught that losing weight only works if you eat less and move more. Typically that model of weight loss doesn’t produce lasting results, people tend to gain the weight back.  Insulin is a fat-storage hormone. Persistently high insulin levels lead to obesity. Intermittent fasting and a low carb diet reduce high insulin levels and help with long term weight loss. Losing weight doesn’t have to be painful. If you are trying to lose weight try skipping breakfast or replacing it with a cup of tea or coffee.

Start with Time Restricted Eating (ETR)

The benefits of fasting are amazing but it can feel intimidating at first. If you aren’t ready to start intermittent fasting or a 24 hour fast,  start with Time Restricted Eating (ETR). You would focus on getting all your calories in three 60 minute windows of time, for example, 8-9 am, 1pm2-1pm, 6 pm-7 pm. Eliminating all snacking will give your body time to burn stored fat. This would be a great way to train your body and build confidence to feel capable to try intermittent fasting.

“The best of all medicines are fasting and resting”

Fasting is just as important as feasting but we are living in a culture of constant feasting. Fasting has been used in all religions and cultures for many years yet today it doesn’t cross our minds. Therefore, If you are ready to make some huge improvements in your health we are here to support you and coach you through it.

Top tips for intermittent fasting:

  • Drink LOTS of water. Keep hydrated
  • Stay busy. Keep your mind off food
  • Drink herbal tea or coffee
  • Don’t tell people you are fasting. They might not be supportive.
  • Give yourself one month. It takes time for your body to adapt.
  • Follow a nutritious diet on non-fasting days