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Intermittent fasting has become a go-to for losing weight, breaking through weight loss plateaus and boosting overall health. It’s different than a diet—it’s a pattern of eating. Intermittent fasting doesn’t change what you eat; it changes how and when you eat. This makes it an excellent complement to actual diets like keto and other low-carb diets.
Intermittent fasting offers many benefits. It helps banish belly fat, improves body composition and promotes cellular repair, while reducing inflammation and oxidative stress. Intermittent fasting can also reduce insulin resistance, which decreases the risk of Type 2 Diabetes. Some early research in rats even shows that intermittent fasting, through caloric restriction, may even extend lifespan.
Intermittent fasting is basically an extension of the “fasting” period that takes place when we sleep. It’s easy to implement and modify for almost any lifestyle. Its popularity has prompted the development of several different protocols. They are all effective methods— it’s up to you to find the one that best fits your lifestyle.
If you’re ready to get started, here are a few ways you can try intermittent fasting.
The 16/8 Method
WHAT ABOUT BREAKFAST? I’m sure you, like everyone, has heard that breakfast is the most important meal of the day and that it’s unhealthy to skip breakfast. No one seems to know where it came from, but strong suspicion lies at the doorstep of the cereal companies. No rigorous or reliable studies have shown that skipping breakfast is detrimental. Eating less frequently is more likely to fit with our developmental profile. As hunters and gatherers, it was highly unlikely that we were eating three meals per day.
The 5:2 Method
Alternate Days Fasting
The basis of this method is to eat normally one day and semi-fast the next. On the fast days, you would consume 500 calories. This can be a little more difficult than other methods, but it definitely helps achieve weight loss results.