Amongst all of the ways to lose weight, intermittent fasting has got people talking more – a lot more. This eating strategy doesn’t necessarily restrict any foods in particular, but the times at which you do and do not eat. Some people eat in a 5-8 hour window every day, and others skip lunch and eat a modestly larger breakfast and dinner. But before we talk more about the different techniques, let me explain how and why intermittent fasting can be so effective (and also healthy!)
1. Fasting Lowers Insulin Levels in the Body
Insulin is a hormone that is released to lower blood sugar levels in the body – especially after we have eaten. It allows our cells to take in the carbs and convert them into either energy or fat. The thing about insulin is that it is an “anabolic” hormone, meaning it helps to add to the body. This can be great if you’re a gym rat and are trying to get those gainz, but if you want to be cut, then you will want to minimize your body building hormones by eating less often.
2. Fasting Allows You to Reach Ketosis Much More Rapidly
If you are familiar with the keto diet, you probably know that the possible health benefits go far beyond weight loss. But in order to be ketogenic, you need to eat a lot of fat. People commonly misinterpret this as “eat fatty foods often and all day long” and end up eating foods like bacon and beef. What they don’t realize is that even protein can elevate insulin levels in the body. So in order to reach ketosis in the quickest and easiest way, combining a keto diet with intermittent fasting will help to produce the best results.
3. Fat and Caffeine (i.e. Keto Coffee) Allow the Body to Continue its’ Path to Ketosis Uninterrupted
If you’ve read my post about keto coffee, you know that caffeine stimulates the body to use fat instead of carbs for energy. In the last few paragraphs, we’ve talked about how carbs and protein stimulate insulin. But conveniently, fat does not! This is why keto diets are so high fat, because you are minimally stimulating insulin release when you do. Therefore, instead of fat-free milk with your coffee, which actually has quite a bit of carbs, aim for the Keto Coffee to decrease your insulin and fat build up!
4. Intermittent Fasting Can Allow for Better Calorie Control
Alright guys, let’s be real here. There’s an illustration out there on the internet somewhere that talks about all of the different diets out there, and the ONE reason why they are all effective when they are effective. Do you know what that one reason is? It is because they all have the potential to create a caloric deficit; meaning if you eat fewer calories than you consume, you will lose weight. But the overall idea is to find a diet that makes it easy to do this – to eat fewer calories. Well, if there’s 24 hours in a day and you can only eat for 6 of them, some people find that it is much more difficult to overeat in these 6 hours than if they were to space it out longer. That is one of the secrets to intermittent fasting’s success.
5. Fasting Allows Time for the Gut to Rest
Last but not least, fasting is not only good for weight loss, but also for overall health. You have millions and millions of little gut bacterias living inside of you, and every time you feed them, they have the opportunity to grow and replicate. While it is important to have enough of the good bacteria, it is equally as important to control the numbers of the bad ones too. Eating a high carb diet when those carbs aren’t being spent on energy (i.e. exercise) leaves an excess of quick energy available for bacteria to feed off of, and sometimes in places where they shouldn’t necessarily be in your digestive tract. This is why it is important to take care of your bugs and feed the good ones in ways that they thrive where they’re supposed to!
Ok so you’ve got the scoop on why intermittent fasting can be so great for your personal health. Let’s talk strategy. In actuality, intermittent fasting does not have to mean eating one meal a day and twiddling your thumbs for the next 23 ½ hours. The point of intermittent fasting is really to make sure that you’ve given your body enough time to let your insulin levels fall after a meal. That being said, intermittent fasting can mean waiting 4-6 hours in between meals and keeping those meals that you do eat within a known and controlled calorie range. It is when snacking comes into play that insulin levels are not able to drop and fat burning becomes much more difficult, so do yourself a favor and keep snacking to a minimum, if at all. It is time to burn away those previous perceptions of low fat diets and constant snacking. It’s time to take cutting edge nutrition information and make it work for you!!