What is intermittent fasting and does it help you break weight loss stalls?
Intermittent fasting is a way of eating where you incorporate time restrictions into your eating schedule. The most common forms of intermittent fasting incorporate 12-24 hour windows of fasting time. The most popular time being 16 hours.
Research shows multiple benefits to practicing intermittent fasting
The research shows practicing intermittent fasting may create the following health benefits.
- Speeding up metabolism to burn more fat while preserving muscle
- Can reduce total cholesterol (some studies suggest by nearly 20%)
- Decreased inflammation
- May improve brain health (motor coordination) and decreases neuro-inflammation (Alzheimers, dementia)
- Can prevent/reduce age-associated diseases
Intermittent fasting and weight loss stalls
These benefits aside, the number one reason weight loss surgery patients inquire about intermittent fasting is it’s connection with weight loss.
The research does show during the most common fasting duration of 18-24 hours, your cells shift from using glucose as their primary fuel source to using fat. This means your fat stores (triglycerides) are broken down and used for energy.
Thus, if you are struggling with a true “weight loss stall” then intermittent fasting may be just what you need.
Intermittent fasting and protein stores
The good news regarding weight loss during intermittent fasting is it derives from using “fat-stores” and not lean muscle (protein). As the research shows, the breakdown of proteins for fuel does not 0ccur until the third day of fasting.
Thus, intermittent fasting is helping you burn fat and not muscle.
When should you avoid intermittent fasting?
There can be risks associated with intermittent fasting. So you should avoid practicing if you suffer from the following…
- Avoid during pregnancy
- Avoid during times of increased stress as this can lead to HPA axis dysfunction
- Avoid if you suffer from nutritional deficiencies
- Electrolyte abnormalities
- Chronic low calories
As always, there are risks and benefits you need to decide before implementing intermittent fasting. So, please consult with your medical professional or qualified dietitian before determining if intermittent fasting is right for you.
If you are interested in intermittent fasting to help you get back on track, you need to join our 10-Day Challenge
Our 10 Day Back On Track Challenge is free and will help you transition over to a more pseudo keto diet, but it is only offered to members of our private Gastric Health Club. Click the below image to join
If you are battling regain or just looking to lose more weight. Join our private facebook group – The Gastric Health Club
Here’s what one of our members has to say….
I loved the recipes… easy and my husband loved them, as did I. I felt full and satisfied. I have not had a low blood sugar since following your 10 Day Back on Track Class Meal Plan and that was my goal.
Plus, the loss of 4 pounds was an added bonus. Looking back I realize I was not eating the right foods therefore I was having low blood sugars. I have a whole new way of thinking when it comes to eating thanks to the Gastric Health Club and to you Dawn! Thanks!!
Your future health awaits…
4:25 Learn what intermittent fasting is & the 6 benefits using this strategy
9:00 Learn what research says about the metabolic benefits that occur with intermittent fasting
12:00 Learn when your body shifts from glucose to fat as fuel
14:50 Learn how 8 hour fasts can benefit insulin sensitivity and lower blood pressure
18:25 Learn how intermittent fasting improves gut bacteria diversity
21:50 Learn how intermittent fasting improves leaky gut, endo-toxemia, and inflammation
25:00 Learn the risks of intermittent fasting and who should avoid
Listen, Learn, Enjoy…
References & Links:
- 30 Day Back on Track Program
- Could you benefit from intermittent fasting
- Travel tips and intermittent fasting
- Effects of 8 hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study
- Protein restriction, epigenetic diet, intermittent fasting as new approaches for preventing age associated diseases
- Short-term, intermittent fasting induces long-lasting gut health and TOR-independent lifespan extension
- Metabolic effects of intermittent fasting
- Intermittent fasting may have profound health benefits
- Metabolic endo-toxemia with obesity: Is it real and is it relevant?