Intermittent Fasting Lifestyle

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Losing weight is never an easy take by any stretch of the imagination. It takes planning, determination, and willpower to purposefully deprive yourself of nutrition for the greater purpose of shedding fat and chiseling an aesthetic physique.

All kinds of diets have been popularized for the effectiveness and simplicity, but no like the one that’s sweeping across the nation presently -- Intermittent Fasting.

Intermittent fasting started as a favorite among underground fitness circles, but has exploded as one of the most popular health and fitness trends around.

But is it actually effective, or even healthy, and how does it work?

Read on down to see what all the talk is about!

 



What is Intermittent Fasting?

Intermittent Fasting (IF) is a structured pattern of eating cycling between periods of fasting and feasting (i.e. eating). In other words, IF means you’re purposefully choosing not to eat during a large portion of the day and consuming all of your daily calories during a very specific time frame of your choosing.

Seem strange?

Not when you consider the fact that fasting is nothing new, as various cultures have embraced the practice for thousands of years for a myriad of reasons. Now, you’re using an age old method of eating to enhance weight loss and overall health![1,2,3]

Plus, it’ll help simplify your crazy life so you’re not trying to get in a meal every 2-3 hours like traditional “bro” diets recommend!

Benefits of Intermittent Fasting

That’s great and all about IF, but does it actually have any real benefits with scientific evidence?!

You bet it does!

The list of benefits is quite long, but in particular IF is beneficial for:

Increasing Metabolism[4]
Greater Fat Oxidation[4]
Reduced Inflammation[5]
Overall brain health, via increased brain-derived neurotrophic factor (BDNF)[6]
Longer life span[7]
Cardiovascular Health[8]
Insulin Response & Regulation[1]
Lowering risk of Type 2 Diabetes[1]
No food restrictions (i.e. gluten free, grain free, dairy free, etc.)

The list goes on and on, but you get the point! Intermittent Fasting offers plenty of benefits, all in addition to simplifying your life AND enhancing weight loss!

But how does one exactly practice intermittent fasting?


How Does IF Work?

Let’s get one thing straight right from the get-go -- IF is NOT a starvation diet in any way, shape or form. Opponents of the IF lifestyle might try to make you believe that, but it’s simply not true.



When following the intermittent fasting protocol to lose weight, you consume all of your meals in a 6-8 hour eating window. The remaining hours in the day are spent fasting. Typically, this means spending the first 6-8 hours you’re awake in a fasted state, then consuming your meals during the latter portion of the day.

An example of this would be:

Wake Up = 8 AM = Wake up
Fast = 8 AM - 3 PM
Eat = 3 PM - 9 or 10pm
Sleep = 11PM

This schedule is by no means what you have to follow, just choose any 6-8 hour window to consume your calories in, and spend the rest of the time abstaining from food. You could easily break your fast at noon everyday and finish your eating by 8 PM.

That’s the beauty of intermittent fasting, you tailor it to YOUR lifestyle and schedule!

Going the first portion of the day without food forces the body to tap into its fat stores for energy instead of using the food you’d typically consume for breakfast as its fuel. Essentially, you’re “burning fat” for fuel!

This is why IF has become so popular as a method for losing weight.

Be forewarned though, if you’re used to eating breakfast first thing after waking, it’ll take a few days to get used to not eating immediately. Don’t worry though after a few days, those initial hunger cravings will disappear as your body will ignite its sympathetic nervous system (a.k.a. fight or flight system), which brings with it increased alertness, enhanced focus, and decreased appetite!  Precisely what you want when dieting for fat loss!

However if you do struggle with hunger cravings during they day, you can simply turn to a high quality fat burner that will increase energy, stifle hunger, and improve your mood all at the same time.

Choosing the Right Fat Burner

The great thing about supplements, particularly fat burners, is that they’re calorie free, so you can consume them anytime of day and not break your fast! The question is which fat burner do you choose, as they’re a dime a dozen, and the vast majority of them are utter garbage, save a few: Primeval Labs Pyretic.

Pyretic

, Primeval’s revolutionary non-stimulant fat burner, that brings all the weight loss benefits of a traditional weight loss supplement minus the stimulants. Pyretic enhances fat oxidation, insulin sensitivity, cognition, and athletic performance. It’s ideal for late night fat burning while you sleep, or those who are sensitive to stimulants.

Takeaway

Intermittent Fasting isn’t for everyone, but for those with a hectic lifestyle or interested in weight loss, it’s an ideal choice. It’s incredibly effective for shedding fat, boosting metabolism, and improving overall health -- all while simplifying your life.

All that remains is for you to make the change and experience the wonders of the IF lifestyle!

References

Barnosky AR, Hoddy KK, Unterman TG, Varady KA. Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. 2014;164(4):302-311. doi:https://doi.org/10.1016/j.trsl.2014.05.013. http://www.sciencedirect.com/science/article/pii/S193152441400200X
Rona Antoni, Kelly L. Johnston, Adam L. Collins and M. Denise Robertson (2014), "The Effects of Intermittent Energy Restriction on Indices of Cardiometabolic Health," Research in Endocrinology, Vol. 2014 (2014), Article ID 459119, DOI: 10.5171/2014.459119. http://ibima.net/articles/ENDO/2014/459119/
Longo VD, Mattson MP. Fasting: Molecular Mechanisms and Clinical Applications. Cell metabolism. 2014;19(2):181-192. doi:10.1016/j.cmet.2013.12.008. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr . 2005;81(1):69-73. http://ajcn.nutrition.org/content/81/1/69.abstract
Johnson JB, Summer W, Cutler RG, et al. Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. Free radical biology & medicine. 2007;42(5):665-674. doi:10.1016/j.freeradbiomed.2006.12.005. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1859864/
Lee J, Duan W, Long JM, Ingram DK, Mattson MP. Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats. J Mol Neurosci. 2000;15(2):99-108. doi:10.1385/JMN:15:2:99. https://link.springer.com/article/10.1385%2FJMN%3A15%3A2%3A99
1Goodrick CL, Ingram DK, Reynolds MA, Freeman JR, Cider NL. Effects of Intermittent Feeding Upon Growth and Life Span in Rats. Gerontology. 1982;28(4):233-241. http://www.karger.com/Article/Abstract/212538#
Varady KA, Bhutani S, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr . 2009;90(5):1138-1143. doi:10.3945/ajcn.2009.28380. https://link.springer.com/article/10.1385%2FJMN%3A15%3A2%3A99