What Happens When You Fast? The Benefits of Intermittent Fasting
A recent study by the National Institute of Aging published in the New England Journal of Medicine points to a range of health benefits related to intermittent fasting. Weight loss is one of those benefits but there’s more to it than simply losing weight. Let’s take a look at what happens when you intermittent fast.
What Is Intermittent Fasting?
Intermittent fasting (IF) is a pattern of eating that includes a certain number of hours or days during which you eat little or no food. IF schedules are usually written with two numbers, the first indicating the number of hours you fast and the second the number of hours you can eat.
Some of the most common IF patterns are 16:8 (16 hours of fasting with an 8-hour eating window), 18:6, and 20:4. Another popular pattern is the circadian rhythm fast, or 13:11. This pattern emulates your body’s internal clock by fasting roughly from sunset to morning.
Is Intermittent Fasting Healthy?
You should always consult with a healthcare professional before starting a new diet or exercise plan but the science behind fasting shows that intermittent fasting is a healthy way of eating.
The idea behind IF is that your body’s insulin levels drop when you’re not eating food. When those levels go down enough, for a long enough time, your body will start to burn fat to create energy.
A Harvard research study indicates this can help slow the aging process and lead to lower blood pressure and lower cholesterol levels.
How to Start Intermittent Fasting
The easiest way to start an intermittent fasting routine is to pick an eating pattern that’s not too much of a change from your normal lifestyle. If you typically eat 3 meals a day in the morning, mid-day, and evening, making the switch to a 20:4 pattern could be challenging.
Start by alternating days. Eat normally one day and follow the fasting routine the next. The goal isn’t to lose weight immediately, it’s to get accustomed to the new way of eating. After a week or two, move to fasting every day.
Once you feel comfortable with the pattern, you can move to a longer fasting window. You can also dial in your nutrition as you go, avoiding certain foods to help maximize your results.
What Happens When You Fast?
What does intermittent fasting do to the body that helps you lose weight? Once your insulin levels drop during a fast, your body starts to convert stored glucose into energy.
When you repeat this process daily, your body will get accustomed to it and switch into “fat burning” mode more quickly. This is why following a pattern is so helpful – it trains your body to expect it.
Longer fasting periods give your body more time to burn off those excess pounds to create energy.
Intermittent fasting also lets your GI tract rest and repair itself while you’re in the fasted state.
Where to Turn for Help Getting Started
Knowing what happens when you fast probably makes intermittent fasting sound pretty good. It can be an effective way to lose weight and feel healthier but the eating and fasting pattern is only part of the solution.
Fasting for 16 hours and then gorging yourself on burgers and pizza isn’t going to be very helpful.
If you want to learn how to get the most out of intermittent fasting, Amazing Life Chiropractic and Wellness can help. We’ll help you design a nutrition and wellness plan that fits your lifestyle perfectly.
Get in touch with us today to learn more.
