top of page
Search

How to Improve Your Whole Health With Intermittent Fasting

Updated: Sep 8, 2021





What is intermittent fasting? Intermittent fasting is an eating pattern in which you only eat during a specific time. This is not a diet in which the focus is on what to eat, intermittent fasting is all about when to eat. This eating pattern has been shown by research to:


• Assist in regulating hormone levels and metabolism

• Help with weight loss

• Disease prevention i.e. Cancer and Alzheimer’s

• Reduce blood pressure and inflammation

• Anti-aging

• Boost brain health

• Cellular repair


I have to share with you that I tried intermittent fasting for the first time last year during the height of the pandemic when I decided to take a more holistic approach of my health. And I have not looked back! In February 2021, my test results came back with no signs of inflammation in my body! I feel better internally and externally!


There are different ways of doing intermittent fasting. This involves splitting the day or week into eating or fasting periods. Let’s take a look at the most popular methods:

16/8 intermittent fasting


This method involves splitting the 24 hour day into two periods: an 8 hour period of eating normally and a 16 hour fasting. For example, you may eat from 11am to 7pm and then fast from 7pm to 11am the following morning. During this 8 hour period of eating, you eat your normal healthy meals such as lunch, dinner and a snack if you normally have one.


5/2 intermittent fasting


With this method, you eat your normal healthy meals for 5 days and you consume only 500-600 calories for 2 nonconsecutive days of the week. For example, fast on Tuesday and eat normal for the next 5 days then fast again on Monday.


Eat-Stop-Eat


This involves fasting for 24 hours, once or twice a week. For example by not eating from dinner one day until dinner the next day.


I know you may be asking yourself, is intermittent fasting safe? For most adults fasting is safe. However, people with certain health conditions should consult with their doctor before beginning a fast. For example, if you are under weight or have a history of disordered eating, have diabetes, taking prescription medication, pregnant, breastfeeding or trying to conceive.

Intermittent fasting can be tough in the beginning. For me, the first two days I could hear my stomach grumbling as I past the early morning hours in which I would normally eat. Some people may experience fatigue, irritability and stress while trying to manage this new eating schedule. But these symptoms usually go away after a few days.


Here are some tips to help make fasting more manageable:


Ease into your fast. Most people fast about 12 hours between dinner and breakfast (before bed and while sleeping). Start where you are at and add an hour or two to your fast daily until you reach 16 hours.

Set a schedule and stick to it. This will help to regulate any hunger and develop a mental habit of eating at a specific time.

Be mindful of medications and supplements. Some medications and supplements need to be taken with food.

Stay hydrated. This can include water, herbal teas and calorie free flavored drink.


Moderate exercises for the first few days. Always pay attention to how your body is feeling. When starting a fast it is not best to start a strenuous exercise.


Eat normally and healthy meals. Intermittent fasting is by no way an excuse to over eat during the eating period. Make sure you are consuming a balance, healthy and nutritious foods.


Intermittent fasting is a great way to improve your whole health from the inside out. I hope this was informative and the tips help you on your health and wellness journey.

13 views0 comments
bottom of page