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Intermittent fasting has been proven to be one of the most effective ways to lose weight and improve overall health. Find out why!
The term "intermittent fasting" involves eating fewer calories for shorter periods of time. This method of eating has been shown to reduce body fat while improving metabolism and increasing energy levels. As diets go, it doesn’t get much better than that!
Intermittent fasting (IF) has been proven to help people lose weight, reduce stress levels, and even boost brain function.
Many studies have shown that intermittent fasting helps people lose weight, improve their mood, and even boost brain power. In fact, some research suggests that intermittent fasting might actually help prevent Alzheimer's disease.
So let’s take a look at five of the main reasons why you should start incorporating intermittent fasting into your health routine.
You'll Lose Weight Faster.
If you're looking to shed some pounds fast, intermittent fasting might just be the answer. In fact, research shows that people who follow an IF plan tend to lose more weight than those who eat normally. That's because when you skip meals, your body burns stored fat instead of relying on carbs for fuel.
Here are some of the reasons why intermittent fasting will help you lose weight faster than other diets.
The simple act of reducing the number of hours you eat, means you’ll reduce your food intake. You’ll reduce how many calories you consume without having to count them.
Unlike a standard diet, when you often lose muscle mass, intermittent fasting lets your body burn unwanted excess fat. Because you don’t have a supply of calories from a recent meal or snack to use, your body will grab fat stores for the energy to keep itself going.
When you fast, you naturally reduce cravings for unhealthy foods especially sugar and other refined carbs.
Fasting helps you avoid overeating by giving you an appetite cue before you start eating again.
You’ll Feel Less Stressed
Intermittent fasting helps maintain your cortisol levels. Cortisol is the hormone associated with the body’s response to stress. Studies have shown that the body’s cells become more resilient to stress if intermittent fasting is a regular part of our lives.
Stress is linked to many health conditions including high blood pressure, heart problems, headaches, type II diabetes, arthritis, asthma, anxiety, and depression. For me, these reasons alone are enough to keep me on track with intermittent fasting.
You'll Have More Energy.
Here’s how it works - when you eat 3 meals a day and possibly snack in between times, your body is in a state of constantly breaking down carbohydrates and converting them into blood sugar. This sugar is either used for energy or has to be stored for later use. At this point, the body’s blood sugar level drops and so does your energy and brain power. Your body then wants more energy so it sends a hunger signal to get you to eat again.
Doing this all day long means your blood sugar levels are constantly rising and falling leading to overall lower energy levels.
With intermittent fasting, you will start to rely on stored fat for energy. Fat is digested more slowly than sugar, so evens out energy levels. With no more energy highs and lows, you’ll feel better, have more energy and your concentration will improve.
You'll Live Longer.
I know it sounds counterintuitive, but eating less often will help you live longer. A study published in the journal Cell Metabolism found that mice who ate every three days lived twice as long as those who ate every 12 hours. Researchers believe that the reason for this is that when we eat frequently, our bodies store extra calories as fat rather than burning them off. And don’t forget intermittent fasting protects against some of the diseases that shorten life spans like cardiovascular disease and type II diabetes.
You’ll feel healthier
Intermittent fasting reduces inflammation and also increases the production of antioxidants in the body. This makes you feel healthier in general. It also has a preventative effect against colds and flu as well as inflammatory diseases including inflammatory bowel disease, asthma, and autoimmune diseases.
Tips for Successful Intermittent Fasting (and Weight Loss).
If you're interested in trying intermittent fasting, there are several different approaches you can take.
One of the most popular methods is the 16:8 method. That’s when you fast for 16 hours and eat for 8 in 24 hours. Don’t worry, it’s not as bad as it sounds, the fasting period covers nighttime, when you will be sleeping. You can start gradually by extending your fasting window until you reach the full 16 hours.
Another option you can also try an alternate-day diet, where you eat normally on Monday and Wednesday, then fast on Tuesday and Thursday. This allows you to not have to think about fasting every day. Psychologically, you are just fasting one day. Alternate day fasting usually involves eating a couple of very small meals on fasting days, rather than not eating at all.
Whatever type of fasting you choose, it’s worth thinking carefully about what you will eat and drink during your eating window. It’s best to make sure you are eating a range of healthy foods. You should also drink water throughout your fasting and eating windows, to keep hydrated and reduce hunger pangs.
Intermittent fasting is not suitable for anyone pregnant or breastfeeding, children or teens under 18, anyone with a current or history of eating disorders, or people with diabetes or blood sugar problems.
I recommend you consult with your doctor before you start intermittent fasting.
Need Help Getting Started?
I struggled when I first started intermittent fasting, working out what I should eat, when I should eat, and what things didn’t work. The first time I tried I gave up within 2 days and didn’t try again for five more years!
I don’t want you to fail, I want you to get all the support you need, answer all of your questions, and get a healthier, slimmer you. That's why I’ve created IF Step-by-Step.
I’ve seen a lot of courses out there that are heavy on facts but don’t get you off to a quick start. Or ones that don’t provide enough information or give any real support for your journey.
IF Step by Step is different:
Quick start modules to get you up and running fast.
Support to maintain your progress
Worksheets, fasting tracker, and checklists to support your fasting journey
Group coaching sessions allow you to ask questions, get additional advice and meet other like-minded course members.
For the next course date, check out the full program details. Alternatively, IF Step-by-Step is available free as part of Nourish Insiders £7 monthly membership.
Please email me at debbie@debbiedeannutrition.com if you have any questions about the course or your suitability to join us.