Intermittent fasting has gained a lot of traction in the fitness community as a method of diet management. Many swear by its power and there’s an abundance of success stories to be found. Its popularity comes largely from two sources: The inevitable calorie reduction it comes with and its efficacy in fostering discipline and self-control. So just what is intermittent fasting and how does it work?
What is Intermittent Fasting?
Intermittent Fasting is a routine where a person schedules in regular periods of fasting. The actual routines vary, and in fact come in a variety of forms. Categories of intermittent fasting can be broken down into two main categories: Daily routines and weekly routines.
Daily Routines
Daily fasting routines are very popular largely because they are good for building regular, consistent habits. There are two popular daily routines (although many other variations): The 16/8 routine and the Warrior Diet. In the 16/8 routine, a person eats normally in a designated 8-hour window, and fasts for the other 16 hours. The Warrior Diet has a similar but more restricted approach. In a Warrior Diet, a person will be constantly restricted to small, low-calorie snacks such as fruits and vegetables, while having just one large meal per day. Both of these promote calorie restriction by limiting the time in which a person can consume calories, and, because they are daily, are more conducive to becoming a habit for those looking to make a long-term change.
Weekly Routines
Weekly fasting routines are equally as popular as daily routines although different in nature. In a weekly routine, a person eats normally except for one or two days which are designated to restriction. One of the advantages cited by those who practice a weekly routine is that it provides more flexibility for food lovers and social eaters. By allowing themselves freedom to go out with friends and eat what they enjoy for part of the week, it’s easier to fit into their lifestyles. Examples of weekly fasting routines include the 5:2 routine, where you eat normally for five days and then fast for two, and the alternate-day fasting, where you alternate between eating days and fasting days. Weekly fasts show some variation. For some, fasting days are completely restricted to clear fluids or calorie-free fluids. For others, fasting days allow some small amount of food, usually under 500 calories for women and 800 calories for men. Like daily routines, weekly fasting requires self-control and is a good way to foster discipline and willpower.
Benefits of Intermittent Fasting
Okay, so there’s the obvious benefit of self-control and discipline required for intermittent fasting. But what physical benefits are there beyond just weight loss due to calorie restriction? While there are many success stories and positive reports on Intermittent Fasting, it’s still considered a controversial topic in the scientific community. However, there is a good body of research which suggests that there are very real, specific benefits to intermittent fasting. Among these is neuronal autophagy, the process responsible for synapse development which is a part of the body’s cellular repair process (and, by extension, anti-aging), human growth hormone secretion, blood pressure and cholesterol reduction, and inflammation reduction. All of these seem like really great reasons to give Intermittent Fasting a try!
It’s important to remember that while many specific benefits have been documented through research, it is still met with hesitation by the medical community. If you’re considering trying Intermittent Fasting you should first check with your doctor, especially if you have a chronic or underlying health condition. Pregnant women should avoid intermittent fasting. Ultimately, when you choose a routine, listen to your body! While there is always an adjustment period, any change in diet and exercise and routine should elevate your feeling of wellness. If you are considering giving this a try and need more information, give us a call. Even while gyms in Tacoma aren’t fully opened yet, we’re still here to advocate for you on your health and fitness journey!