How To Do Intermittent Fasting the Healthy Way
If you’re looking to lose weight, kick start your metabolism and improve your cardiovascular health, you may want to try intermittent fasting. Here’s what you need to know about this popular eating regime - including how to make it work for you and the top science-backed health benefits.
What is intermittent fasting
Intermittent fasting is a catch-all term used to describe different eating patterns that involve a regular schedule of fasting and eating. Rather than focussing on what you eat, intermittent fasting is all about planning when you eat - and when to stop eating.
There are a wide range of different approaches to
intermittent fasting - here are 3 of the most popular.
3 popular types of intermittent fasting
1. Time-restricted eating
Focused on meal timings rather than calorie restriction, time-restricted eating is all about structuring your meal times so they fall within a set time limit and fasting for the rest of the day.
This type of intermittent fasting typically sets meal-times within a 6-hour time period, with 14 to 18 hours spent fasting. For example, you might have breakfast in the morning and dinner before 3pm. Then you fast from 3pm onwards until breakfast the next day.
2. 5:2 fasting
The 5:2 diet has become hugely popular thanks to its simple approach to fasting. Made famous by Dr Michael Mosley, the 5:2 program involves eating as much as you want, whenever you want for 5 days of the week - but restricting your calorie intake for 2 non-consecutive days of the week.
On those 2 days, it’s recommended to consume just 25% of your usual calorie total - approximately 500 calories for women and 600 calories for men.
3. Alternate-Day fasting
A more extreme approach to intermittent fasting is alternate-day fasting - where you fast every other day and eat whatever you want on the alternate days. On fasting days, you can drink as many calorie-free drinks as you want, including water, coffee and tea, but no food.
As fasting for a full 24-hours can be challenging for many people, there’s also a modified alternate-day fasting approach where you eat approximately 500 calories - or 600 calories for men - on the fasting days.
3 top health benefits of intermittent fasting
While research is still ongoing, there is increasing evidence that intermittent fasting can have a range of health benefits. Here are 3 of the top science-backed benefits you need to know.
1. Cardiovascular health
Intermittent fasting has been found to reduce the risk of cardiovascular disease - including stroke, heart attack and vascular disease - by improving a range of factors associated with these diseases, including obesity, diabetes and high blood pressure. By following an intermittent fasting schedule, you can help to improve your cardiovascular health and potentially lose weight too.
2. Gut health
The impact of intermittent fasting on gut health is starting to be explored in more detail - recent research shows that fasting could significantly increase the diversity and richness of microbes in your gut. This is important for encouraging the growth of more beneficial bacteria in your gut, which has a wide range of health benefits - including improving your immune system health, mental health, digestion and sleep.
3. Brain health
There is also increasing evidence that intermittent fasting could be beneficial for improving neurodegenerative disorders - like Alzheimer's and Parkinson's disease - by improving cognitive function and enhancing your cells’ resistance to stress. Research shows that intermittent fasting could be more beneficial than just calorie restriction alone.
Intermittent fasting may also be beneficial for regeneration and
repair of nerve fibres after injury - and even reduce the frequency and intensity of migraines.
How to do intermittent fasting the healthy way
As with any kind of diet, it’s important to make sure you take a healthy and balanced approach to intermittent fasting that works with your body - not against it. Here are our top tips for doing intermittent fasting the healthy way.
Don’t restrict your water intake
No matter what intermittent fasting schedule you follow, there is no restriction when it comes to water and zero-calorie drinks. That means you can drink as much water, tea and unsweetened coffee as you need or want. As you won’t be getting water from foods like fruit and vegetables, you may need to drink more than you usually would.
It’s really important to stay hydrated - especially on fast days - to keep your body functioning normally and avoid side effects like constipation, headaches and exhaustion.
Opt for nutrient-rich foods
While intermittent fasting follows the approach that you can eat what you like on ‘feast’ days, for best results opt for nutrient-dense whole foods with plenty of vegetables, fruit, pulses, protein and healthy fats. A balanced diet is essential for your overall health and making sure that you get the fibre, vitamins, minerals and nutrients you need.
On fasting days, plan your meals so that every calorie is delivering multiple health benefits - choose protein-rich and high-fibre foods like eggs, fish, nuts and beans, as well as fermented foods to increase the benefits for your gut health.
Local top tip:
Apothecary 27 in Haslemere is a local independent business that’s the perfect place to find organic groceries if you’re in the area. They have a range of sustainable, organic products from eco-friendly skincare to earth-loving household goods and a zero waste refill station.
Choose low impact workouts on fast days
On fasting days, it’s a good idea to avoid high impact workouts and intense activities, especially as your body adjusts to the new routine. Opt for low impact workouts like a gentle yoga or pilates class to stretch and move your body without sapping yourself of energy.
Manage hunger pangs
When you start intermittent fasting you will probably feel hungry as your body adjusts to the new eating routine. Your body needs time to get into a new rhythm and over time you’ll find that any hunger pangs get less frequent and are easier to overcome.
If you’re struggling with hunger pangs, try these tips:
- Increase your protein intake at mealtimes
- Drink sparkling water
- Drink tea or coffee
- Distract yourself - call a friend or do the washing up!
- Go for a walk
If you feel dizzy, faint or have any other concerning symptoms, stop fasting and talk to your doctor or a healthcare professional.
Listen to your body
The overall aim of intermittent fasting is to feel strong, energised and healthy - and that’s more important than any eating routine. Ultimately, listen to your body and the signals it’s giving you to find the fasting schedule that works for you. Intermittent fasting isn’t about pushing your body to extremes, it’s about finding a healthy way to maintain an eating routine that helps you feel your best.
Everybody is different and the schedule that works for your friends won’t necessarily work for you - take an individual approach to intermittent fasting that suits your lifestyle and your needs.
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