Why IF is the Key to Weight Loss and Healing your Body
We never make recommendations to our clients that we don't wholeheartely support and thoroughly research. Of all the recommendations we make, Intermittent Fastng is one of the ones where the studies are so overwhelmingly positive and conclusive we can't recommend it enough (the other is daily apple cider vinegar!)
So what is IF and why is it so great? Intermittent Fasting (IF) or Time Restricted Feeding (TRF) is a dietary plan which requires alternate periods of fasting and eating. There are several methodologies of IF but the one we endorse is the 14/10 rule. Simply put, it means you choose an 8-10 hour window during the day in which you consume all your food. You do not eat during the remaining hours (which includes sleep).
1) IF facilitates weight loss: By practicing IF, you will generally consume less food overall (decreased “calories in”) while also ramping up your metabolic rate (increased “calories out”). IF also helps to lower insulin and raise growth hormone and norepinephrine. Together, this promotes the breakdown of body fat and helps the body more effectively use fat for fuel.
2) IF reduces inflammation and oxidative stress: Studies show that IF helps slow the visible signs of aging and lower one’s risk of chronic disease by improving inflammatory markers and reducing oxidative stress (the imbalance between free radicals and antioxidants in your body).
3) IF helps induce cellular repair: IF assists our cells in stimulating autophagy, the process during which your body removes damaged cells, in order to regenerate newer, healthier cells. Prologing this process helps protect against cancer, and neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and Huntington’s. It also aids your body in preventing and reversing aging and skin damage.
4) IF reduces risk factors for heart disease and cardio metabolic disorders: IF benefits overall heart health by lowering LDL and total cholesterol, blood pressure, blood triglycerides, and blood sugar levels, as well as other inflammatory markers.
Does your IF need to be perfect? The good news is no. Studies show that rats who adhered to a fasting schedule 5 days a week but had a larger eating window on weekends still experienced the health benefits of IF. That doesn't mean we suggest taking weekends off, but should there be a day when you find yourself uncomfortably hungry or lightheaded, breaking your fast early is perfectly fine.
Having trouble working up to a 14 hour fast? Start with 12 and add 15 minutes every few days. Your body will slowly acclimate to the additional time and hunger cues will subside.
If you have any questions about IF or why we recommend it, you can always ask one of your coaches!