The summer is almost upon us, which means it is time to lean out. One of the tools that I like to utilize to help me get lean is intermittent fasting.“Intermittent fasting is an umbrella term for various diets that cycle between a period of fasting and non-fasting during a defined period. Intermittent fasting can also be used with calorie restriction for weight loss.”
There are various ways or protocols that you can use to intermittent fast. The most popular seems to be the 16/8. This is when you fast for a 16 hour period and have a feeding window of 8 hours. This is also the protocol that I use. Many people also use the 18/6 and 20/4 protocols. The key is to chose the protocol that works best for you and your schedule. I try to schedule as much of my fasted period during the time that I am asleep as I can. For example, My fasting period is from 8pm to 12:00 noon the next day. So for 6-8 of those hours, I am asleep.
It may take a little trial and error to figure out a schedule that works for you. Be patient.
Here are a few benefits of IF:
–Intermittent Fasting Changes The Function of Cells, Genes and Hormones
-Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
-Intermittent Fasting Can Help You Lose Weight and Belly Fat
-Lower insulin levels, higher growth hormone levels and increased amounts
of norepinephrine (noradrenaline) all increase the breakdown of body fat
and facilitate its use for energy.
For this reason, short-term fasting actually increases your metabolic rate
by 3.6-14%, helping you burn even more calories
Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
-In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%
I have had success in the past when I was Intermittent Fasting. I can’t really say that I have experienced a significant improvement in focus and mental clarity, which is benefit that a lot of people say that they experience. Overall I think it is a good tool and I have found it beneficial. Give it a shot!