Intermittent fasting (IF) aka time-restricted eating can help improve insulin levels if you have developed insulin resistance. IF also has been shown to increase fat loss while maintaining muscle mass, and is best done while following nutritional guidance to avoid malnourishment or under-eating.
What does “Time restricted eating” mean?
Eating in a 6-8 hr window during the day means you are fasting between 16-18 hrs daily. This shows the most benefit overall. Athletes and active people can also see a great benefit from a 10-12 hr eating window, and this can be a great place to start.
What about reducing my calories?
This can slow your metabolism, making weight loss more difficult.
Comparing IF and reducing calories
Intermittent fasting (IF):
• Improves insulin sensitivity, allowing us to metabolize sugar more efficiency
• Our speed of metabolism does not change with IF
• Lean muscle is maintained or grows during IF
• Abdominal fat (visceral fat) is lost more rapidly with IF
• We don’t see much change in insulin sensitivity, so blood sugar issues are not improved
• Metabolism slows down up to 2.5x
• Muscle can be lost with reduced caloric intake • Abdominal fat (visceral fat) is not affected as much compared to IF weight loss programs
Ketone Salts (exogenous ketones): These can help provide energy while you are fasting, and be a great addition to your morning when prolonging your fasting time.
Side effects of Intermittent Fasting (IF): Nausea and headache due to mineral depletion. Supplementing correctly can avoid these unwanted symptoms.
Who could benefit from Intermittent Fasting (IF):
• Someone looking to lose weight
• Busy professional who skip a proper breakfast regularly
Will I feel hungry?
You likely will when your body begins to reset its cells and hunger signals, and simple things like hydration, ketone salts, and healthy fats can help during this process.
Talk to your doctor about intermittent fasting, and if it is right for you.