////INTERMITTENT FASTING

Intermittent Fasting

There are 3 main types of Intermittent Fasting: alternate day fasting, whole-day fasting, & time-restricted feeding.

Alternate day fasting: Is the most popular & flexible approach where certain days allow for eating & others are for fasting. The fasting days allow for a meal that is only 25% of your daily caloric needs, which is based off your height, weight, age, fat-lean body composition and sex.
Whole-day fasting: 1-2 days a week of complete fasting for at least 24 hours.
Time-restricted feeding: Eating 1 big meal during a small window of time (usually about 4 hours) & fasting for the remainder of the 24 hour period.

There is evidence that this feeding structure

Reduces overall body weight
Reduces the risks of cardiovascular disease by improving blood lipids- lowering triglycerides (fat) and LDL (bad) cholesterol
Decreases insulin sensitivity
Helps to balance hormones such as leptin, which inhibits hunger and signals satiety, controlling our appetites
Improves metabolism
Promotes a healthy gut micro-biome
Reduction of inflammation

How can you make this a lifestyle?

Invite friends to join you in this change
Follow/connect with others that fast
Create a plan to stay on track and to stay motivated ( journaling, setting reminders, or posting on social media to hold yourself accountable)
Pick up a new hobby to distract you from eating- most of our snacking is a result of boredom
Stay hydrated! Nearly 2/3rds of our bodies are composed of water- it’s the basis of life
Remember why you are doing this: you will be creating a better version of yourself!!