Intermittent Fasting - The Benefits of Reducing Your Eating Window
Ok, so I mentioned that in completing my #5things@5am challenge I was due to start another challenge. Well, this is it. Intermittent fasting is simply abstaining from food (or drink of caloric value) for a set number of hours each day. Usually this ratio is 16/8; 16 hours not eating with an 8-hour eating window.
There are so many studies that clearly (and scientifically) demonstrate the vast benefits of engaging in this feast-fast cycle. In essence, IF is associated with...
- Cellular repair
- Longevity/slowing signs of aging
- Enhanced brain function by promoting new brain cell growth/increasing neuroplasticity
- Increasing insulin sensitivity, this has been associated with the reduction of chronic diseases (even cancer!)
- Increased production in human growth hormone (HGH) with is associated with building muscle and rejuvenation
- Weight loss and speeding up the body’s metabolism, as your body starts to burn fat for fuel instead of glucose
- Decreasing oxidative stress and inflammation.
This all sounded so amazing – that I gave it a go over the last 3 weeks. I opted for the 18/6 ratio where I would have my eating window between 12pm - 6pm.
Well. I will be honest there were a few slip-ups. A few falls. But I was aiming for progress and not perfection. We had a family trip away, my husbands 40th, and what felt like endless dinners out.
What did I learn?
- If I did go past my eating window of 6pm and eat a meal high in carbohydrates I woke up the next morning hungrier than normal.
- I found myself trying to cram 3 meals into a 6 hour window. This left me feeling a little obsessed about food, very full and tired. I therefore adapted this half way through the challenge deciding instead to eat 1 main meal within the window and a snack/smaller meal before or after this.
- I did better when I adopted a ketogenic type diet.
Did I lose Weight?
Despite all the falls, I did in fact lose 7lb, and 2 cm from my waist circumference! I was pretty pleased. I was never hunger, did not feel deprived, eat some form of homemade sweet every day, and, when keeping a flexible and adaptable attitude it was pretty easy.
If you are concerned about your weight, or would like advise and guidance on how to incorporate a intermittent fasting routine in to your lifestyle contact me.[Go Back]