5 reasons you should try Intermittent Fasting!

5 benefits of Intermittent Fasting (IF)

1. IF significantly reduces insulin - the hormone responsible for fat storage - levels in the body, transforming it into an efficient fat burning machine 
2. Helps with weight loss since it inherently restricts calories consumed
3. Significantly boosts the HGH (human growth hormone) in men which enhances the ability to gain muscle, especially if "chicken & broccoli" isn't readily accessible
4. Juice detox is cool and all but, allowing the body organically repair its cells and remove waste/toxins (autophagy) is pretty legit 
5. Reduces inflammation which is the underlying cause of many diseases; think Alzheimers, Cancers, Asthma etc.

The basics; what exactly is intermittent fasting?

Intermittent Fasting (IF) simply means you restrict your meals within a certain time period during the day. More commonly, the 16:8 cycle is practiced where you don't eat (i.e. fast) for 16hrs and then eat during the remainder 8hrs of the same day. 

What IF looks like in real life

Say you're on a 16:8 cycle, and your last meal (food/drink/snack) of the day is at 8pm, your next meal ideally would not be until 12 Noon the next day.

Once your feeding window opens at Noon, the goal will then be to consume the target calories and macros before 8pm that day; and then the cycle repeats.

To ease into IF, you can try a 12:12, or 14:10 or 15:9 cycle, before fully graduating into the 16:8 cycle

What to eat/drink during your Fasting window

• Tea/Coffee (No sugar or creamer)
• Water
• Some supplements - creatine, and other zero sugar Multivitamins
• Diluted apple-cider vinegar

The fine print

When starting IF for the first time, it's not uncommon to experience some of the symptoms below. Listen to your body, and adjust as needed.

• Hunger
• Fatigue
• Headaches
• Nausea 

Parting words

1. As with any new diet/ nutrition program, always consult your doctor before diving in
2. Calorie restriction may affect women differently due to hormonal balance differences between men and women. To reduce adverse effects, women should consider a milder approach to IF.
3. IF is not magic; it's just one of several nutritional tools with a ton of benefits, when practiced correctly.

What has been your experience with Intermittent Fasting? Comment below!!

Sources: 

• https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/
• https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting
• https://www.healthline.com/nutrition/intermittent-fasting-for-women#effects-on-women
• https://www.healthline.com/nutrition/what-breaks-a-fast#fast-friendly-foods