You’ve probably heard people speaking of this new diet for a while. It is more than just depriving your body of food. Even though it may not work for everyone, lots of people have seen positive results with IF (Intermittent Fasting) – sometimes more effectively coupled to the Keto Diet. The thing about diets is, if you’re looking for short term weight loss, it will work temporarily. But if you want long term results and want to live a healthier lifestyle, you have to commit to something that you can enjoy and stick to. I, for one, have such a hard time sticking to an eating schedule where I have to restrict when I eat, since my sleep schedule is never consistent.
IF is a schedule of fasting periods followed by windows of eating periods. During the fasting periods, calorie-free options like water, black coffee, or unsweetened tea are generally okay.
A benefit of this lifestyle is that it gives your gut a break and lets your metabolism reset by keeping your insulin levels lower for longer. Insulin’s job is to convert the energy you eat into fat storage to use later to keep your blood sugar down. It can also help lower your cholesterol and lower the risk of diseases including cancer. Here is an article talking about the effects on cholesterol. It can slow down the mental aging process by reducing inflammatory processes.
A drawback is the hunger cues and pangs that you have to learn to ignore. Also, some people tend to binge and overeat during the eating periods. It’s important to have nutrient-dense, quality meals, and snacks when you do eat.
Some options:
- 16:8 split (fast for 16 hours, eat for 8). You can work your way up by starting with 12:12 and then 14:10.
- 5:2 split (2 days, non-consecutively, of eating around 500 calories)
- One 24 hour fast
In general, people shed an average of 10 lbs over 10 weeks – and they have success with keeping it off!
Tatyana Fortune 
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