In the earlier post, we covered the basic facts about intermittent fasting (IF). So, in this one, we’ll discuss its benefits and why overcoming the challenges is worth the effort. After all, this lifestyle change is popular for a reason.
#1. It helps with weight loss.
Let’s start with the one you most likely know already: weight loss.
All sorts of IF routines are meant to reset the body’s metabolism and reduce weight by making your body use stored calories during your fasting period. However, the way this works isn’t necessarily due to just having a smaller window for eating. (In fact, that is how you risk overeating during this period and mess up the process.)
There is a bit of psychology that goes into that. By conditioning your mind to eat fewer meals between long periods, you become more accustomed to taking in fewer calories overall. This is achieved by drinking zero-calorie liquids (without sweeteners and creamers) such as green tea, black coffee, herb teas generally, and water. Doing this will trick your body into thinking that you are giving it some food during your fasting window while it achieves ketosis using energy stored up as fat. This even works better and easier when done in tandem with burning calories via exercise. This is how IF helps us to lose weight.
#2. It promotes hormonal rebalancing.
Did you know that the body produces hormones that let you experience the feeling of hunger and fullness? Did you also know that hormones also play a part in the weight loss process?
You may have already heard of hormones such as leptin which decreases your appetite and Ghrelin which increases your appetite. These two hormones work with IF to regulate your body weight by signaling the body to start using stored fat.
#3. It improves fitness results.
Reducing calorie intake with IF means fewer calories to store and burn through exercise.
Physical workouts can be exhausting, demanding, and time-consuming. Furthermore, it can also be demotivating when you do all that yet see very little results in your body to show for it.
However, engaging in regular workouts during the IF routine ensures that you not only lose weight but you also preserve your muscle mass thereby avoiding muscle loss (sarcopenia). This not only ensures effective weight loss but also causes your muscles to retain the strength they need to perform all the body functions as required.
Do take note: this doesn’t mean you should start pushing yourself to start IF while already committed to an intense exercise routine. Consult your doctor on how you can best integrate IF safely with routine resistance training to help your body transition effectively to the changes in your diet.
#4. It overlaps well with other diets.
Remember, IF focuses more on the timing and volume of your food intake rather than the type, even though the type of food is also very important in how healthy you become overall. That means it can overlap surprisingly well with other diets.
These include everything from keto, Mediterranean, and even vegan diets. Many of these are already dependent on the hormonal changes your body needs to burn calories anyway, so it makes sense to find ways to make them work together.
It could be a bit challenging at first (and you certainly can’t go wrong with consulting your doctor as always). But once you start planning your meals and setting your schedule, you’ll find yourself making great progress.
As a final note, the sooner you can decide whether to take up intermittent fasting, the better. Many of the benefits described could indeed be lifesaving for people who are dealing with all kinds of health issues such as type 2 diabetes, obesity, cardiovascular diseases, depression, etc. (altogether called metabolic syndrome).
One shouldn’t wait until it’s far too late, especially when have started dealing with these diseases associated with metabolic syndrome and other related problems before you embark on your IF journey. In contrast, deciding now could set you on the path to turning around the already existing health issues associated with poor eating habits and unhealthy lifestyles. Start researching and reaching out to your doctor or even still get my book to read and know when and how to start your IF journey.
Don’t forget that you can also get more ideas that help your IF journey by checking out my book Intermittent Fasting for Women Over 50: Reset Your Metabolism, Lose Weight, Boost Your Energy, Improve Memory, and Enjoy a Healthy Life, available on Amazon.