Fasting seems to be what everyone is talking about nowadays and I am sure you are wondering what it is, how it works and what you need to do.
‘Fasting’ is a simple concept where you eat all your food for the day in a small window of time. You essentially go for a period of time without eating, when you wake up after a seven or eight-hour nightly sleep, you are waking up in a fasted state. All you need to do is extend the amount of time before you eat your first meal for another seven or eight hours, bringing you to a total of about 16 hours. Then, you eat all your food in the last eight-hours of your day. Don’t worry, there are many different types of fasting and this can be done in the reverse order as well!
Fasting has many benefits such as:
- Reducing your appetite, while increasing your mental clarity and energy.
- In conjunction with a Ketogenic Diet it can elevate your ketone levels, which your body will rely on for fuel
- Simplifies your day in terms of meal planning and meal timing. Just imagine not having to worry about what you’re going to eat for half the day!
- Studies have shown fasting reduces insulin levels and can improve insulin resistance
- Patients suffering from asthma showed a significant reduction in inflammatory markers.
- Used to treat rheumatoid arthritis, through reducing inflammation
- Helps treat hypertension by reducing systolic blood pressure
- Lastly, it can tap into your fat stores to improve weight loss by increasing your body’s fat oxidation, meaning through fasting, your body increases the hormones that burn fat and reduces the hormones that inhibit fat burning
Here are a couple different ways of fasting:
- Alternate Day Fasting: Go a full day without eating, which is roughly 36 hours (9pm until 9am, the following day)
- Intermittent Fasting: Going approximately 16 hours of the day without eating, and eating your food in the last 8-hour window of the day (coffee, tea, and water are fine)
- Weekday Fasting: Practice Intermittent Fasting through the weekdays, and then eat normally on weekends
Eating has become a human habit, and changing that habit by skipping meals can be difficult for many people. This way of eating will take time to get used to as your body learns not to expect food as frequently. Just remember no two people are the same and if fasting just isn’t for you, then there’s no need to keep doing it – just don’t be afraid to try it out. This is just one way of eating you can experiment with while doing a Ketogenic Diet to see if you can boost your results and improve your overall health!
Whatever you choose to do, just remember to stay focused and be consistent.