Fasting Provides Distinct Cycles of Feeding

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Supporters of intermittent fasting believe this dietary intake method causes an immune response that repairs cells and brings about positive changes in metabolism, such as reduced blood pressure, better cholesterol, and loss of body fat.

Evidence suggests that our ancestors thrived on distinct cycles of feeding and fasting, along with higher levels of physical activity. Our modern lifestyle of constant food availability may be contributing to obesity and metabolic health challenges.

Constant eating and snacking without exercise can lead to excess sugar being stored as fat. When you go without eating for a certain number of hours, your body eventually runs out of stored sugar and switches to burning fat to produce energy.

Early humans would snack on nuts and fruits while gathering and eat a single substantial meal each day. If you're considering intermittent fasting, make sure to do your research and consult with a weight management professional.

Fasting Methods Offer Numerous Options

Responsible fasting means making sure you get all the necessary nutrients during your eating window. The more restricted eating window, the harder it is to meet your nutritional needs. Listed below are popular fasting methods to fit your unique needs:

ALTERNATE DAY FASTING: While alternate-day fasting shows promising results, it's still in the early stages of research. Since there is some concern about a potential slowdown in metabolism, it's important to note that fasting every other day can be challenging for some individuals. But, emerging research does suggest that this fasting method can improve metabolic markers, promote heart health, reduce inflammation, and aid in cell repair.

WHOLE DAY FASTING: Strictly interpreted whole day fasting is a dietary practice that involves consuming zero calories for a full day. But, fasting for too long can have negative effects as your body may start storing energy as fat in response to a perceived food drought. So, there are different approaches of whole day fasting to help you strike a balance and find the right method for your body and your lifestyle to lose weight and improve your health.

INTERMITTENT FASTING: Intermittent fasting has shown short-term effects on weight loss, reducing belly fat, and inflammation markers. It can be challenging to stick with, but focusing on whole, fresh foods and taking rest days from exercise on fasting days can help you stay on track. Some people find success by eating between noon and 8 pm, having a balanced lunch and dinner, and combined with some healthy snacks during the non-fasting period.

When it’s time to break a fast, pay attention to your nutrient intake and you adjust your fasting schedule accordingly. But, don’t be surprised is you have feelings of hunger or fatigue early on. Just add healthy foods during your eating window and stay active on non-fasting days for optimal results.

Longer Fasts Are Not Necessarily Better

To experience the benefits of intermittent fasting and optimize your overall health, consume wholesome foods, stay well-hydrated, and prioritize protein and nutrient-dense foods during your eating windows. Plus, don’t overeat when not fasting. Unlike daily calorie counting, fasting offers a flexible approach that adapts to any lifestyle. This powerful strategy enhances metabolic flexibility, activates fat-burning, and increases ketone levels to protect against muscle breakdown.

While intermittent fasting is safe for many, longer fasting periods are not necessarily better and may even be dangerous unless closely monitored. Reverting to regular eating habits after fasting may also lead to regained weight. Research on intermittent fasting is ongoing, and scientists and doctors are exploring its effects on the body and potential long-term benefits. Additionally, some individuals may overeat on non-fasting days, negating the benefits.

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.