You have probably heard of intermittent fasting and have probably done it unconsciously. Never confuse it with a diet, because it is certainly not. It is much more than that, because you learn to feel what your body can handle and what you feel good about. But now the question is: how do you actually start with it and what do you have to take into account?
What is it?
You can partly deduce it from the name. Intermittent fasting actually means that you are going to insert periods in which you are not allowed to eat. There are many different methods what you can apply that to, so experimenting and listening to your body is the message.
Just to be clear, intermittent fasting is NO diet. You are generally free in the things you eat. It is more of an eating pattern, because you know at what times you can eat and when not.
With intermittent fasting you 'force' your body to to burn fats instead of glucose. You will have to be patient before your body can do this effectively and smoothly, but it is definitely worth it. You will feel less faint and you will realize that you can go longer without eating and can safely skip a meal. In addition, intermittent fasting promotes the hormone BDNF in the brain. This gives you more concentration and you think more clearly.
Give it a try
'You have to eat enough, right?', I can hear some of you thinking. It is not bad to supply your body without food for a while, on the contrary it is even good to do so. That way you get digestion the necessary rest and your body can burn your fats and other supplies in addition to your glucose. So your body gets a half detox cure, so to speak. So if you ever feel like having a snack because you think you're hungry, you should actually realize that your body has so many reserves that you can survive a few weeks without food (although that wouldn't be very healthy, of course).
Do you want a lost a few pounds? Then it is definitely worth trying intermittent fasting. You automatically eat less when you do intermittent fasting, which means you take in fewer calories. A study from 2014 showed that you lose an average of 3-8% weight over a period of 3-24 weeks.
Have you ever tried a diet or simply tried to live healthier in the past? Then you would have realized that you had to do some preparation work. What exactly can I eat, how do I make a complete meal, ... With intermittent fasting you do not have that inconvenience. Of course it is still important to have all the essential nutrients, but you do not have to weigh up your meals, so to speak. So you no longer have to clean so many pans, plan meals and waste time by having to cook.
Side effects in your body
You give yourself pancreas the ability to repair itself. How does that happen? With every meal you consume, there is a rise in your insulin and because of that you damage your pancreas. So if you eat 6 small meals/snacks every day, your pancreas has little chance to repair itself and that can cause problems in the future. So with intermittent fasting, the amount of insulin in your body decreases drastically, which makes it easier to burn your stored fats in your body.
That's not all! Intermittent fasting also has an effect on growth hormone levels, which will also help you lose weight faster and build muscle mass faster. So you get lower amounts of insulin, but there is an increase in the fat burning hormone norepinephrine, which will also help you lose belly fat.
A way of life
Intermittent fasting is not a diet that you apply temporarily, but it is really a way of life. The idea is that you make peace with your body and that you only eat when you are hungry and not because you have to. In addition, it is extremely important that you get the right and sufficient nutrients during your eating window and that you reach your daily total.
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