Restrict When You Eat for Metabolic Benefits

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Responsible fasting is a game-changing secret that many people have used to help maintain a healthy weight. It is a natural dietary consumption method that can lead to fat loss and countless other health benefits for healthy living.

Aside from potentially helping with weight management, intermittent fasting has been shown to lead to positive changes in metabolism, such as reduced fat mass. That’s because fasting actually changes how your body gets its energy.

There are various ways to practice intermittent fasting. For example, you could restrict eating to an eight-hour window each day and fast for the remaining hours. Another option is to eat one meal a day for a couple of days each week. It’s up to you.

Looking back at history, you can see that breakfast wasn't always a regular meal. In ancient times, people typically had one abundant meal a day that was considered special and snacked on plant-based foods just like other primates.

Pick a Fasting Window That Works for You

When starting intermittent fasting, take it slow and gradually increase your fasting periods. When transitioning back to an eating plan, make sure to include protein-rich foods to prevent overeating. Discussed below are some of the responsible fasting techniques used today, including:

ALTERNATE DAY FASTING: Alternating between days of regular eating and days of significant calorie restriction, allows this fasting approach to help improve metabolism, boost heart health, reduce chronic inflammation, and promote cell repair. To practice alternate-day fasting, you simply alternate between days of no food restriction and days that consist of one meal. However, it's important to note that fasting every other day can be challenging for some people, so there may be a more suitable fasting period.

WHOLE DAY FASTING: The simplest method for whole day fasting is just that – don’t eat for at least twenty-four hours. But, your brain can slow your metabolism naturally in response to perceived starvation. So, the key is to find which method strikes the best balance for meeting your long-term health goals. But, regardless of the scheduled fasting and eating periods, be sure to break your fasts by eating healthy foods.

INTERMITTENT FASTING: For effective weight control and improved health, limit your eating hours and consider starting your fast earlier in the day. Also avoid nighttime snacking and alternate between a 12:12 method and a 16-hour fast to get the benefits of both approaches. A twelve hour on and off fast is easier to follow with a more flexible eating schedule, while a 16-hour fast promotes weight loss, fat burning and other metabolic benefits.

The three-prong Golden Rule for Fasting is no calories, no nutrients, and no food consumed while you’re in a fasting zone. When transitioning back to a regular diet, focus on incorporating protein-rich foods to avoid overindulgence and maintain control over your eating habits.

Monitor Your Fasts and Adjust Accordingly

Different fasting methods provide different health benefits and not every fasting method is suitable for everyone. To find the fasting routine that best supports your health goals and aligns with a sustainable lifestyle, experiment with different methods. While the overall benefits of fasting may not surpass the benefits of reducing total calorie intake alone, some people find it easier to consume fewer calories by simply restricting when they eat rather than what they eat.

Intermittent fasting has a rich history and has been scientifically proven to be effective. In fact, longer fasts have shown to maximize autophagy, boost the immune system, and potentially enhance brain reward circuits. But, you may need to experiment and make adjustments. There is still much to learn about intermittent fasting, and research is ongoing. It's a routine that takes time to adjust to and some frustration is to be expected but it usually fade quickly as your body adapts to new pattens of eating and not.

Whether you’re interested in jump starting your journey using the latest compounded weight loss medication or would like to implement a responsible fasting method to shed pounds, Metabolic Research Center has over three decades of experiencing in helping clients meet their goal for healthy living.