Intermittent- Fasting is also known as intermittent energy restriction. It is a topic that interests millions of people on Earth. Intermittent Fasting is one of the most popular weight-loss diets. There is real hype for this new diet, and because of this, many people ask themself, what exactly is an Intermittent Fasting Diet?
Intermittent- Fasting has its origins in science.
Scientists found out that animals who ate two times a day in a short period were healthier than those who had continuous food available.
Scientists observed in the laboratory that Intermittent Fasting made those animals healthier. They weren’t always offering food, but they had to take a break between them (16/8 method). It was not only that those animals were healthier, but they also lived 20 to 30 % longer than the animals who ate the whole day.
Intermittent fasting is not only helping you with weight loss, but it can also reduce insulin resistance, lowering the risk of cardiometabolic diseases, and help against obesity, high blood pressure, and inflammation.
How it works,
Intermittent- Fasting extends the time between meals, typically the hours between dinner and the next meal. The most popular and doable option is to skip breakfast and take the first meal at lunch (16/8 Method).
Intermittent-fasting is one of the easiest ways for successfully burning fat.
Due to the long fasting times between meals and the two meal per day strategy, the insulin level is constantly low for most of the day.
In contrast to other diets, the principal action of intermittent fasting is not based on the reduction of calories but aims to induce the body to adapts its metabolism through long meal breaks.
Fasting for 14 hours or more, the body switches from burning carbohydrates to burning fat – and uses the fats stored in the body.
When we go back in time, most people ate like this already. I grew up like this. As a child in the Sixties, we used to have our breakfast at half-past eight in the morning, at Noon we had lunch, and at five pm we took our dinner. No snacks, no in between, we ate three times a day, period.
That means from 5 pm and 7.30 the next morning, we already had our 14-hour Intermittent fasting without even knowing it. Fasting was a normal thing for most of us those days.
In the past, there were no snacks or in-between meals. Today we eat more processed food, and we are eating fast food more often, which is not as healthy as home-made food.
Most of those Industrially processed products are full of sugar, fat, and empty calories. You don’t have to be a genius to understand that this food cannot be healthy for our bodies.
Over time, we gain weight, the risk of getting high blood- pressure or diabetes (type 2) is high.
Type 2 Diabetes and Intermittent Fasting
The National Diabetes Statistics Report 2020 wrote. The number of American people with Diabetes disease has reached 34.2 million!
10.5% of the US population has Diabetes disease!
National Diabetes Statistics Report. The NDS 2020 Report didn’t differentiate between Diabetes type 1 & 2, but the report mentioned 90 to 95 % of the 34.2 Million are people with diabetes type 2. However terrible these numbers may seem, it is never too late to change your lifestyle.
With the Intermittent Fasting diet, healthy nutrition, and exercise, we can reduce the risk of getting diabetes disease type 2.
Intermittent- Fasting is the most important new trend in nutritional medicine. Studies have shown that interval fasting can also protect against diabetes (type 2) and may even have a supportive effect on cancer therapies.
Intermittent Fasting isn’t hard to do!
For example, if we stop eating at Six p.m. and don’t eat anything until Eight the next morning, we already have our 14 hours fasting time. The fasting time is mostly at nighttime. We become slender while sleeping. After Eight a.m. or better until noon, we can have our normal nutrition.
This Intermittent- Fasting- routine is easily be integrated into everyday life.
6 easy ways to a healthy lifestyle.
- Eat healthy food during the day, vegetables, fruits, whole grains, use healthy unsaturated fats such as native olive oil, Coconut oil, Avocado oil, lean proteins such as fish, turkey, chicken. Avoid processed food, pork, sugars, and refined grains.
- Start with the Intermittent Fasting Diet for a Better Life.
- Don’t eat for 3 hours before going to bed. In the evening, your body produces the sleeping hormone, Melatonin. This Melatonin hormone interferes with your metabolism. If you eat a late dinner or snacks, the metabolized has already switched over into the sleeping (Melatonin) mode, you digest the food more slowly, it is not healthy, and it is not bad for a good night’s sleep.
- Drink enough about 2 liters a day, water, coffee, thee without sugar,
- Exercise, do some sport, or go for a walk for half an hour, be active.
- Get enough sleep, 6 to 8 hours.
Intermittent Fasting is more than a trendy diet.
Intermittent Fasting helps you not only to lose weight but to keep your dream weight. It is a chance to live your entire life with a healthier, slender body without even being aware of being on a diet.
It can become a lifelong lifestyle. Intermittent Fasting can easily integrate into every life. All you have to do is, eat two meals a day between eight hours, try not to eat anything after 6 PM.
Of course, it can always happen, with holidays, weekends, or during a party that we cannot or will not keep this non-eating after 6 PM. Don’t worry, by these special moments in life change the time to eat on those days.
If you have a party or a late dinner, you can skip breakfast and start eating at lunchtime. You have eight hours until the fasting time arrives and can eat until 8 PM.
Love the life you live in