We’ll be discussing the one method of fasting that most of us are familiar with, and that’s the “16/8” or the “Leangains Protocol.” There are several other forms of intermittent fasting; however, the 16/8 has the highest success rate and is easier to adhere to over a more extended period.
People have weight loss issues during intermittent fasting because they compensate for the non-eating times during the period you can eat. This technique for losing weight is meant to reduce the number of calories you ingest, not shift the amount to different times.
What Intermittent Fasting Does To your Cells
While you are intermittent fasting, several physiological changes are going to occur within your body. Your cells will begin a repair process, and you may develop an increased recovery time, which is always a good thing if you plan on working out.
Intermittent faster will induce an increase to your body’s human growth hormone levels by a factor of up to five times the normal. Human growth hormone will allow your body to lose weight and build muscle. So, we’re looking at an increase in your metabolism and a boost to tissue repair.
Insulin levels drop while intermittent fasting as well, which increases insulin sensitivity. What does this mean for you? It means that your blood sugar levels will drop, thereby reducing your risk or even combat type 2 diabetes. Lower insulin levels have also shown an increase in weight loss since the fat stored in your body is better access to be burned as calories.
Gene expression is changed positively. There is a direct correlation between intermittent fasting and an increase in the longevity of cells and lower levels of inflammatory hormones.
How Do We Intermittent Fast?
Since we’re using the 16/8 model, it is relatively simple to enact. During a 24-hour day cycle, you will eat only during an 8-hour window while fasting during the remaining 16 hours. By adhering to a healthy diet, avoiding foods and beverages high in sugar, combined with exercise, you can receive excellent results! For healthy recipes that’ll also please the taste buds, head over to our Food Recipes and Snacks section; if you need a kick start to your exercise, check out the Workout And Challenges tab.
Who Should Not Be Intermittent Fasting
Some studies show that women may have worsened blood sugar levels while intermittent fasting, but you know your body the best; listen to it with any form of diet.
Individuals that are severely underweight or suffer from eating disorders may not receive any benefit from this form of dieting and should seek guidance from their doctor before attempting.
The intermittent fasting diet has been proven to help lose weight, but until your body adjusts the eating cycle you may be prone to binge eating. Binge eating will undo any of the positive results you may get in the end by replacing the calories when you would have eaten to the time that you can.
I’ve been intermittent fasting for several years now, and I have reaped the rewards of a slimmer waistline, lower blood sugar levels, and increased energy in the gym. It took me about four to five weeks to fully adjust to the eating cycle, and now I no longer have food cravings outside of the allowable time to eat.