Intermittent Fasting has risen in popularity over the last couple years and gained some traction within the health and wellness community. Many who opt in to the fasting see great results and swear its life changing. Is Intermittent Fasting the cure all for weight loss and appetite control?
First, lets break down what nutritionist claim Intermittent Fasting (IF) does. When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes. Because you are increasing your growth hormone levels, you may also be increasing your metabolic rate. All of this equals weight loss.
Secondary benefits from IF include reduced inflammation and a reduced risk of type two diabetes because insulin levels go way down when your body doesn't have carbohydrates stuffed into it right when you wake up. Reduced inflammation in the body is the key to longevity and living a full, healthy life.
There are couple different ways to go about an intermittent fasting schedule. There is the normal 16 hour fast, which personally has been the most convenient and methodical schedule to maintain. There is also an 18 hr fast as well as a full 24 hr fast, done twice a week. From my own experience, the 16 hr fast is the best method of fasting while maintaining a normal, busy lifestyle. A typical fasting day would be ceasing eating at 8 pm and then enjoying my first meal the next day at 12 pm. a high percentage of individuals skip breakfast as it is, so this method of fasting generally works the best.
In summary, intermittent fasting is a great way to challenge your self control around food and keep your calorie intake under control. Whether its the increased metabolism and drop insulin levels or just the fact you are starving yourself for 16 hrs, there is no doubt that this method for weight loss is effective.