a lifestyle that anyone can adopt. It can help eliminate health disparities and lets everyone live a healthy and fulfilling life.”
3. Weight Loss
We lose weight when our insulin levels go down. Intermittent fasting, without snacking, allows our insulin levels to go down far enough that we begin to burn off fat.
Additionally, eating at a set time can limit the number of calories you consume.
4. Reduces Depression and Anxiety
Research shows that short-term calorie restriction can relieve depression. However, it is important that you consult with your doctor on this because chronic calorie restriction can have the opposite effect.
Beginner’s Guide to Intermittent Fasting
Try these 4 tips recommended by Harvard Health Publishing:
- Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
- Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
- Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for the best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
- Avoid snacking or eating at nighttime, all the time.
The following are potential side effects of intermittent fasting:
- hunger, weakness, and tiredness in the beginning stages of the plan
- overeating or eating unhealthful foods during the 8-hour eating window due to excessive hunger
- heartburn or reflux as a result of overeating
If you are pregnant, breastfeeding or trying to conceive, you should not try intermittent fasting.
Intermittent fasting is not for everyone so it is important that you consult with your doctor before making any changes to your diet, especially if you are taking any medication or have any of the following:
- an underlying health condition, such as diabetes or low blood pressure
- a history of disordered eating
- a history of mental health disorders