INTERMITTENT FASTING

INTERMITTENT FASTING

November 11, 2019

Is there any truth to the supposed health benefits of this trend?⁠ ⁠

📈There are several different types of diet that fall under the category of intermittent fasting and to complicate matters further people have very different definitions of what constitutes fasting.⁠ ⁠

🚫FASTING- abstinence from all food and/or drink for a defined period of time.⁠

🚫MODIFIED FASTING- where you calorie restrict to about 500 cals a day.⁠

🚫INTERMITTENT ENERGY RESTRICTION – such as the 5:2 diet or alternative day fasting.⁠

🚫TIME RESTRICTED FEEDING– no calorie restriction but restricting food intake to a narrower time interval thereby extending the length of the daily fast. ⁠ ⁠

👍BENEFITS⁠ ⁠

WEIGHT LOSS- though no more so than with conventional dieting approaches where you calorie restrict every day. The weight loss is down to the calorie restriction as opposed to fasting. ⁠ ⁠

CARDIOVASCULAR DISEASE AND DIABETES- ⁠ Fasting has been shown to improve certain risk factors such as INSULIN SENSITIVITY which has implications for diabetes risk. Additionally, several studies have shown that fasting seems to promote greater EFFICIENCY AT CLEARING OF FAT after a meal which is an important cardiovascular disease risk factor. ⁠ ⁠

⚠️The diabetic therapeutic benefits of fasting need to be closely monitored due to the risk of low blood sugars.⁠ ⁠

❓WHAT HAPPENS WHEN WE FAST?⁠ When you enter a state of fasting the body tries to preserve glucose for organs such as the brain so it takes fat out of fat stores and uses that as an energy source instead. It usually takes over 24-36hrs to enter this state and the potential for harm

⚠️is also 24-36hrs. So don’t take it to extremes!⁠ ⁠

⚠️SIDE EFFECTS:⁠ ⁠ Reduced glucose so feeling of hunger⁠ Headaches⁠ Dehydration⁠ Decreased attention⁠ ⁠ But some people report the opposite!⁠ ⁠ So fasting is very INDIVIDUAL to the person.⁠ ⁠

⚠️NOT RECOMMENDED if you are PREGNANT OR HAVE A LONG-ESTABLISHED ILLNESS. ⁠ ⁠

⚠️Fasting can lead to disordered eating.⁠ ⁠

⚠️It is also important to be aware of nutritional deficiencies. If you are limiting calories, are the calories that you are putting in nutritious?

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