Intermittent fasting is not something new to our world, regardless of how many people are now reaping its benefits. This form of eating has been around for centuries. For example dating back to the day of hunting and gathering they would eat when they caught ultimately a fasting period of time without eating, religions ie muslims fast for an entire month during Ramadan from sun up to sun down. That should give a pretty good idea of how long this new "fad" has been going on in our world.
So lets get right down to what intermittent fasting truly is. Intermittent Fasting is a cycled way of eating. It revolves around various forms. The most common ones are the 16/8 method, the 24 hour fast, a 5:2 fast, and alternate fast. The 16/8 method is the intermittent fast that as your San Diego Chiropractor use, however in our chiropractic office in San Diego have many patients do the other forms. The 16/8 method is where you fast (do not eat) for 16 hours and will consume food for the remaining 8 hours. The easiest example of this would be to consume food 1pm to 9pm. No more eating after 9pm, until again at 1pm the next day. This would create a 16 hour fasting time frame. This type of fasting can be done day in and day out. The 24 hour fast is one that should only be performed 1-2 times a week. It is where you go 24 hours without eating, so again do not perform this more than once or twice a week. Another way to intermittent fast is to do a 5:2 fast. This is where one should eat approximately 500-600 calories two consecutive days. The other five days eat normal calories. This will get you into that fasting stage. Lastly the alternate fast is where one would consume food every other day. This is all great, but what are the benefits for doing such a daunting change to our eating habits.
There are 10 evidence based health benefits of intermittent fasting. however some of the major ones are obviously weight lose, but more importantly decreases risk of type II diabetes, decreases oxidative stress and inflammation in the body, benefits to heart health, helps cellular repair, and also good for your brain. There have been several studies on the benefits via intermittent fasting. Some have shown a decrease in fat body composition, decreased blood sugar levels, decreased inflammation markers, increase in HDL while decreasing LDL's Cholesterol and triglycerides, as well as improving cognitive factors.
These are some massive benefits and are extremely important to the point that these could honestly help extend ones lifespan. As previously stated by your La Jolla Chiropractor, it may not be a change today or tomorrow, but there will be positive change. So give this intermittent fasting thing a chance. You will not be disappointed, even though it will be challenging at first to skip breakfast it will get easier and you will become less hungry. Over time the benefits in which one will get will far outweigh the cons of not eating for certain periods of time. It takes 21 days to create a habit and only a couple of days to break that habit forever. So jump both feet in and if you have questions along the way give our chiropractic office in La Jolla a call or shoot us an email.
Dr Zach Beatty, DC
Gonstead Family Chiropractor
San Diego Chiropractor