Why Intermittent Fasting?
It all started five years ago. I was already practicing IIFYM (If It Fits Your Macros) and was meticulously tracking my calories in MyFitnessPal.
Yet, I encountered a problem frequently: I couldn’t keep my cravings under control. That’s when I started researching online for solutions and stumbled upon IF. My mind was blown. Skipping breakfast? But isn’t that supposed to kickstart your day? Well, not according to this lifestyle (because it’s not a diet).
What is Intermittent Fasting?
Firstly, it’s a lifestyle, not a diet. There are no restrictions on what you eat, only when you eat. With Intermittent Fasting, you eat within an 8-hour window, the so-called 16/8 schedule. For the remaining 18 hours, you fast, meaning you eat nothing.
Personally, I start eating lunch around noon and finish by 6 PM, with an optional extension to 8 PM.
For many, the above might seem odd, as several myths have been propagated over the last few decades:
1. If you don’t eat, you’ll burn muscle mass!!
2. You can’t start the day without breakfast!!!
3. You must eat 5 to 6 meals a day to keep your metabolism going…
4. Your body goes into survival mode if you don’t eat. All myths, which are further explained here.
Benefits of IF
One immediate advantage for me was being able to control the evening cravings. Okay, I still have them now but to a lesser extent, up until 8 PM. After that, my stomach is ‘locked’.
But there are other health benefits, such as:
1. Reduced insulin resistance
Drastically lowers the risk of type 2 diabetes. During fasting, insulin levels can drop by 20-31%!
2. Good for the brain
Various studies on rats have shown that intermittent fasting promotes the growth of new nerve cells. It also increases the levels of brain-derived neurotrophic factor (BDNF), a deficiency of which has been linked to depression and other brain disorders.
3. Aid in weight loss
You have to eat more in less time, which means you feel full faster. As a result, you ultimately consume fewer calories! You lose weight, provided you consume below your maintenance level of calories.
4. Increased growth hormone production
Research has shown that IF can also lead to increased muscle mass. Insulin sensitivity results in more of its production. This, in turn, leads to a faster metabolism and various health benefits.
So, what are you waiting for? Go for it!
I’m not a health expert, so make sure to do your own research on this topic. But I just wanted to share my experiences :).