Look Beyond Breakfast Lunch and Dinner
So far, the research overwhelmingly supports this notion that ditching the “three square meals a day” approach in favor of intermittent fasting may do wonders for your health.
Intermittent Fasting:
Option 1 More popularly known as the 5:2 diet, The main goal of the process is to eat sensibly for 5 days of the week and follow it by two days of only 500 calories.
British Journal of Diabetes & Vascular Disease:“Intermittent fasting can be undertaken in several ways but the basic format alternates days of ‘normal’ calorie consumption with days when calorie consumption is severely restricted. This can either be done on an alternating day basis, or more recently a 5:2 strategy has been developed [see figure below], where 2 days each week are classed as ‘fasting days’ (with <600 calories consumed for men, <500 for women).Importantly, this type of intermittent fasting has been shown to be similarly effective or more effective than continuous modest calorie restriction with regard to weight loss, improved insulin sensitivity and other health biomarkers... Despite the seemingly strict nature of the fasting days intermittent fasting has a generally good adherence record.”
Option 2 of Intermittent Fasting is to restrict your daily eating to a specific window of time.
Another version of intermittent fasting, and the one I actually prefer and use, is when you simply restrict your daily eating to a specific window of time, such as an eight hour window. This is feasible and convenient for most people, but you can restrict it even further — down to six, four or even two hours, if you want, but you can still reap many of the rewards by limiting your eating to a window of about 8 hours.The rationale behind this approach is that it takes about six to eight hours for your body to burn the carbohydrates stored in your body as glycogen. After that your body is stimulated to burn fat as its primary fuel
Dr. Mercola
Some Possible benefits of Intermittent Fasting Included
- lower blood pressure
- lower blood lipids
- sustain weight loss
- increase of lifespan in laboratory animals
- protect brain from Alzheimer's, Parkinson's, and other Age related disorders. (study from National Institute on Ageing)
- Limit imflamation
- Reduce LDL and total cholesterol levels
- Reverse type 2 diabetes
Sources
BBS Documentary on Intermittent Fasting
Fasting Kills Cancer & Boost Immunity in 7 days.
Intermittent Fasting Shown to Improve Diabetes and Reduce Cardiovascualar Risk
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