Please read the whole blog for the video at the end!!
This blog won't go into the scientific detail of intermittent fasting seeing as i am not an expert on the subject. This is the basic overview that can be understood by the average person and then how it can be used and tips and tricks based on my first hand experience and success with clients.
Intermittent fasting is essentially manipulating the timing of eating your meals. The aim is to prolong periods of non eating or 'fasting'.
There are three most common fasting patterns:
- The 16:8 fast - This involves fasting for 16 hours per day and eating within an eight-hour window. This is most commonly done by only eating from midday till 8pm or 1pm till 9pm.
- The 5:2 fast - This involves eating a heavily reduced amount of calories 2 days per week. Normally below 25% of your daily calories and on two non-consecutive days per week.
- A 24 hours fast involves consuming no calories on one day of the week or month.
What is it for?
The most common use for intermittent fasting is weight loss, seeing as we are trying to restrict the amount of time of eating. People also claim to prefer training or working out in a 'fasted' state, giving the body a chance to burn calories already in the body rather than those just eaten. Although - if you are not in a calorie deficit by the end of the day/week/month (basically you ate back those calories) then you will not loose any weight.
There are also many claims of a wide range of health benefits . A comprehensive report from the New England Journal of Medicine reported that 'evidence is accumulating that eating in a 6-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity'. Find the journal here.
Please watch my video below to hear my take on intermittent fasting, when i would and would not suggest to try it and a couple of tips and tricks!
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