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INTERMITTENT FASTING – WHAT IS IT AND IS IT BENEFICIAL?

We have been getting a lot of questions regarding intermittent fasting (IF) at our Eat By Design workshops...

Instead of writing an extended blog about it, we are turning to one of our trusted health resources and borrowed some of the amazing research he already did.

Check out his original article here!

We also wanted to test this concept in our own lives before we recommended it and we have been for the past year.

IF fits our lifestyle and I can't imagine going back.


Is intermittent fasting for everybody?


In short, IF can work for most people no matter their diet choices.

The better food choices you make, the better the results. We recommend Eating By Design first... and adding in IF after following the principles of Eat By Design.

Grab your copy of Eat By Design below...

Download Your Eat By Design Manual Here

Eat by design cover powerhouse chiropractic vancouver

Tired of jumping on every new diet trend? Learn a simple and sustainable alternative to start eating more healthy today!

Eat By Design works in harmony with your body's genetic make-up and design. It is not a diet, but instead an approach to fulfilling the nutritional requirements of the body for optimal function.

WHAT YOU WILL LEARN

  • The One Thing You Should Eat at EVERY Meal
  • What Type of Fat Won't Make You Fat
  • 3 Health Foods To Avoid At All Costs
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IF can be flexible. Be rigid when your schedule and health is stable, but adapt to changing circumstances in your life.

Let's be honest, this approach isn't for everybody and Chris does a great job outlining who might be at risk with this approach.


What is intermittent fasting (IF)?


In Chris' article, he describes IF as...

"The term “intermittent fasting” (IF) is used to describe several different approaches to the short-term abstention from food in order to improve health. The key word here is “short-term.”IF does not involve fasting for prolonged periods."

Let's break down the different approaches and benefits.


Time restricted eating


IF is following the concept of time restricted eating.

The most popular types are:


1. Extending your nightly fast to a period of 12-20 hours... the most popular being the 16:8 approach. This involves a fast of 16 hours per day and eat within an 8 hour window without calorie restriction. So yes, this means if you have macro-nutrient goals, you can still eat 3 meals in this period, but you will most likely find you resort to eating two bigger meals and possibly a snack in between.


2. Whole day fasts include not eating in a 24 hour window (dinner tonight and fast until dinner tomorrow)... this can be done as infrequently as 1-2 times per month up to 1-2 times per week.


Benefits of intermittent fasting


If you are interested in trying IF, here's some of the major benefits for your cells, hormones and genes:

  1. Burn fat, not sugar and stimulate weight loss
  2. Lower insulin levels and raise insulin sensitivity
  3. Increase levels of Human Growth Hormone (anti-aging properties)
  4. Increases norepinephine, allowing your body better switch to fat burning
  5. Increases cell resiliency and health
  6. Improves your circadian rhythm for more restful sleeps, improved health and overall well-being

What's next?


To start adding in IF fasting into your lifestyle, you can begin casually by skipping either breakfast or dinner and see how your body responds.

You can also be more rigid and use an app such as Zero to help track your daily fasting progress, entering the time of your last meal and when you break your fast the next day.

Again, it's very important to note that you will have better success if you are already Eating By Design.

If you're anywhere on the range from insulin resistant to diabetic, making this change can be a major adjustment and eating real food first, as described in the Eat By Design manual is highly encouraged.

Download your copy below and let us know how it goes.

Download Your Eat By Design Manual Here

Eat by design cover powerhouse chiropractic vancouver

Tired of jumping on every new diet trend? Learn a simple and sustainable alternative to start eating more healthy today!

Eat By Design works in harmony with your body's genetic make-up and design. It is not a diet, but instead an approach to fulfilling the nutritional requirements of the body for optimal function.

WHAT YOU WILL LEARN

  • The One Thing You Should Eat at EVERY Meal
  • What Type of Fat Won't Make You Fat
  • 3 Health Foods To Avoid At All Costs
Powered by ConvertKit


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Dr Brian Lanoue is a Life By Design Chiropractor, blogger and speaker on achieving extraordinary health. It is Brian’s passion and mission to empower you, your family and your community to live extraordinary lives. Brian co-owns The Powerhouse Chiropractic in beautiful Vancouver, BC, Canada with his partner Thea.