Intermittent Fasting For Better Health
Intermittent fasting is something that I introduce in the Life Design Workshop Workbook because it is a very useful tool for improving your health in many ways. Not only can you loose weight easier, (I lost 20lbs last month with no exercise, while trying to lose just 5!), but intermittent fasting is a fast weight loss regimen which provides other great benefits to your body in 3 important other ways which helps you look younger and have more energy.
- Discards old and damaged cells and proteins
- Promote the growth of new cells
- Burns stored fat in the cells for energy (instead of what you eat)
How do you do Intermittent Fasting?
Intermittent fasting usually pertains to going 16 hours without eating in a 24hr period. (Although I only did it 14 hours most times because I hadn’t researched it prior to fasting.) During the other 8 hours, you can eat what you want. I did it 3 times a week sometimes 4. One of the popular schedules call for 5 days of fasting and 2 days off. Sometimes I skipped breakfast and sometimes I skipped lunch to get my 14 hour gap in the day.
It was really easy when I got up early. I would start working on things, and get so busy that I forget I was hungry. I was always like that except that I thought skipping breakfast was not healthy, so if I missed breakfast it messed with my head so I rarely went late in the morning without eating. Now, I just keep working!
The easiest way though is to eat that last meal early in the evening (my cutoff was 5PM) and not again until late in the morning. Unless you work 2nd shift. Then you might not be able to handle intermittent fasting for the night and go to sleep hungry!
If you don’t like the idea of fasting another popular option proven effect but based on frequent eating but less portions is the 3 week diet.
How to Pick a Diet Plan
I choose Intermittent Fasting now because it is more convenient for me. They key is to find which program that works that you will stick with.
A good diet plan for intermittent fasting is not much different from a good diet plan in general. Because it is not a food regimen, it is a routine for eating what you already eat. In other words, you will lose weight regardless of what you eat. However, if you want full benefits of getting healthier while losing weight, focus on healthy food that are high in nutrients. How many calories you will need to eat really depends on how active you are.
I suggest consulting your personal Dr. about how many calories you should get daily based on your body. I actually probably got about 1,200 at most which would be considered too few for my size by most people. But that was just to lose and now I get more like 2,000 and I only do the intermittent fast a 2 or 3 times a week.
If you are going to be working out then you would require more calories than a person who is going to be doing a lot of sitting. You should consume a lot of protein. And I believe timing your fast so that it ends right after the workout could be useful. However, that is my opinion with no actual bases on research. But I have been spying on body builders such as the Hodge Twins who says that works well for them. (Beware of doing a lot of sitting, that is another blog post!).
That said, what you eat is not that big of a deal than it would be if you were eating all day. However, common sense tells you to develop a sensibly reasonable diet for long term good heath. Keep in mind, you don’t have to completely cut out your favorite food. Just regulate. Remember your goals. Paleo diet is a pretty good selection of food to choose. I don’t expect you to eat like I eat. I am not a big foodie so I don’t crave a lot of variety. Usually, I just want to eat and get it out of the way, lol.
For breakfast I eat from this short list on a regular
- 2 eggs
- Oatmeal with raisins, cinnamon, peanut butter, bananas and coconut oil.
For lunch or dinner I eat from this selection
- Kippers (Something like sardines)
- Tuna (if you are aware of the presence of mercury and want to avoid it get Kippers)
- Salad – All salad but iceberg lettuce
- Brown rice – Some people find it hard digesting
- Wild rice
- Black Rice (Forbidden Rice)
- Sweet potatoes
Benefits of Intermittent Fasting
There are many potential benefits of intermittent fasting which include improving conditions of some of the most common health issues that people are dealing with today. A lot of money and time is spent trying to deal with symptoms, conditions and diseases that intermittent fasting along with proper diet might correct. Add exercise and someone suffering from those ailments might return to a healthy state. There is nothing to lose and everything to gain forming better habits. (Many, many documented instances of people reversing their conditions from a good diet program.)
Here are some benefits that I see listed across the webs for intermittent fasting
- Lower blood cholesterol
- Weight loss
- Increase growth hormone
- Burn more fat
- Reverse type 2 diabetes
- Help avoid Alzheimer’s
- Fat loss
- More energy
- Lower blood insulin and reverse type 2 diabetes
You can get very detailed with this as with anything. I didn’t study intermittent fasting. I just learned about it and formed a basic regimen based on the concept and principles. You might want to get more serious with it. Like I said, just doing what I did, I lost 20lbs in the last month. But I definitely ate a controlled although not strict diet of healthier foods. If you need dramatic change, just go hard to get the immediate results you need to improve your health knowing then you can loosen up later after you are in better shape.
A lot of information is all over the web. I got some from Mercola, YouTube and this blog I am promoting about reversing diabetes.
(disclaimer: I am an affiliate of that product so if you buy anything they are selling there, I will get a commission.) If you learned anything new in the post or just think others would enjoy it, please like and share it. Thanks.