In a recent blog on the benefits of walking, a thought was spared to what the human body was designed for, such as ancient man walking long distances on a daily basis in search of food and shelter. It also makes one wonder if the human body was originally designed to have three square meals a day, with snacking on demand in between. The bodies of our ancestors must have been able to function without food for irregular and extended periods of time. The increasing popularity of intermittent fasting nowadays then starts to make sense.
What is intermittent fasting?
It describe an eating pattern that varies between periods of regular eating and fasting. It does not focus so much on which foods you eat, but when you eat them.
Most popular methods of intermittent fasting:
- The 16/8 method – eat your daily meals (usually two meals) within a 8 hour period and fast for 16 hours, which means skipping either breakfast or dinner, whichever works the best for you. Eat your dinner at least three hours before going to bed. (Your body uses the least amount of calories while sleeping, so prevent having extra fuel to burn/store while you sleep.)
- Eat-stop-eat – this refers to fasting for 24 hours, once or twice per week.
- The 5/2 Diet – for two non-consecutive days per week, skip either breakfast or supper. Eat normally the other days of the week.
Any of these methods work well, depending on which you find the easiest to follow. Intermittent fasting presupposes that you do not binge after fasting, but eat healthy meals while not fasting. You may have coffee or tea (preferably black and unsweetened) and water while fasting.
Main health benefits of intermittent fasting:
- It is an effective way to lose weight and body (belly) fat. Most people try intermittent fasting in order to lose weight, as it leads to a lower intake of calories and enhances metabolism.
- It changes the function of cells, genes and hormones. During fasting the insulin levels drop and the human growth hormone increases, while cellular repair processes are initiated, also benefitting the way genes are expressed.
- It can reduce insulin resistance and lower blood sugar levels.
- It can reduce inflammation in the body. Inflammation drives many chronic diseases.
- It may reduce risk factors for heart disease, such as reducing LDL cholesterol levels, reduction in inflammation markers, insulin resistance levels and blood sugar levels.
In a recent discussion on the benefits of walking, we spared a thought to what the human body was designed to do, such as ancient man walking long distances on a daily basis in search of food and shelter. It also makes one wonder if the human body was originally designed to have three square meals a day, with snacking on demand in between. The bodies of our ancestors must have been able to function without food for irregular and extended periods of time. The increasing popularity of intermittent fasting nowadays then starts to make sense.
What is intermittent fasting?
It describe an eating pattern that varies between periods of regular eating and fasting. It does not focus so much on which foods you eat, but when you eat them.
Most popular methods of intermittent fasting:
- The 16/8 method – eat your daily meals (usually two meals) within a 8 hour period and fast for 16 hours, which means skipping either breakfast or dinner, whichever works the best for you. Eat your dinner at least three hours before going to bed. (Your body uses the least amount of calories while sleeping, so prevent having extra fuel to burn while you sleep.)
- Eat-stop-eat – this refers to fasting for 24 hours, once or twice per week.
- The 5:2 Diet – for two non-consecutive days per week, skip either breakfast or supper. Eat normally the other days of the week.
Any of these methods work well, depending on which you find the easiest to follow. Intermittent fasting presupposes that you do not binge after fasting, but eat healthy meals while not fasting. You may have coffee or tea (preferably black and unsweetened) and water while fasting.
Main health benefits of intermittent fasting:
- It is an effective way to lose weight and body (belly) fat. Most people try intermittent fasting in order to lose weight, as it leads to a lower intake of calories and enhances metabolism.
- It changes the function of cells, genes and hormones. During fasting the insulin levels drop and the human growth hormone increases, while cellular repair processes are initiated, also benefitting the way genes are expressed.
- It can reduce insulin resistance and lower blood sugar levels.
- It can reduce inflammation in the body. Inflammation drives many chronic diseases.
- It may reduce risk factors for heart disease, such as reducing LDL cholesterol levels and (the previously mentioned) reduction in inflammation markers, insulin resistance levels and blood sugar levels.
Sources:
‘”The fast way to better health (& weight loss)”. Article in Fair Lady magazine, August 2016, p.70 – 72.
“Intermittent fasting 101 – The ultimate beginner’s guide”. Published online, www. authoritynutrition.com.
“10 Evidence-based health benefits of intermittent fasting”. Published online, www. authoritynutrition.com.
“Two meals a day is ideal, but which two is up to you.” Published online, 21 September 2015, www.mercola.com.
HEALTH INSIGHT
MARCH 2017