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Intermittent fasting has taken the wellness world by storm, promising benefits beyond weight loss, including improved energy, better focus, and even enhanced longevity. But how does it really work, and is it right for you? In this blog, we’ll break down the basics of intermittent fasting, explore its benefits, and help you decide if it's time to give it a try!
What is intermittent fasting? Intermittent fasting is an eating pattern that alternates between periods of fasting and eating on a set schedule. Instead of focusing on what foods to eat, it focuses on when to eat, typically involving cycles of fasting for a set number of hours followed by a window for consuming meals.
How does it work? Intermittent fasting works by alternating between periods of eating and fasting, giving your body a chance to burn fat for energy. When you're fasting, your body uses up the sugar in your bloodstream and starts tapping into your fat stores instead. This helps reduce body fat over time.
When you eat, your body uses the food for energy, and any extra sugar gets stored as fat. By limiting the time you spend eating, intermittent fasting helps your body burn fat more effectively and also triggers processes that repair and refresh your cells. It's all about focusing on when you eat, which can improve how your body uses energy and support better overall health.
Benefits
Intermittent fasting can offer a range of health benefits. These include:
Weight Loss: By reducing the eating window, intermittent fasting can help reduce overall calorie intake, leading to weight loss.
Improved Metabolism: It can boost metabolism and improve insulin sensitivity, making it easier for your body to burn fat.
Enhanced Brain Function: Fasting has been shown to improve cognitive function, increase focus, and support brain health by promoting the production of brain-derived neurotrophic factor (BDNF).
Increased Energy: Many people report feeling more energised and less sluggish during fasting periods.
Fasting Plans
There are a few popular intermittent fasting plans you can choose from, depending on what fits your lifestyle:
16/8 Method: This is one of the most common plans, where you fast for 16 hours and eat within an 8-hour window. For example, you might eat between 12 p.m. and 8 p.m., and fast from 8 p.m. to 12 p.m. the next day.
5:2 Method: This plan involves eating normally for five days a week, and then restricting calories to about 500-600 for the other two non-consecutive days (e.g., eating normally on Monday, Wednesday, Friday, and fasting on Tuesday and Thursday).
Eat-Stop-Eat: With this approach, you fast for a full 24 hours once or twice a week. For example, if you finish dinner at 7 p.m. on Monday, you would fast until 7 p.m. on Tuesday.
What you can and can't eat and drink:
When you're intermittent fasting, the main focus is on limiting your eating window. During your fasting periods, it's important to avoid calorie-containing foods and drinks to allow your body to enter a fat-burning state. However, there are some options you can have that won’t break your fast:
Water: Drink plenty of water to stay hydrated, and it’s calorie-free!
Black Coffee: Unsweetened coffee is okay, and the caffeine can help boost metabolism and energy.
Herbal Tea: Teas like green tea, peppermint, or chamomile are great options. Just avoid any added sugars or creamers.
Sparkling Water: If you prefer something fizzy, plain sparkling water is a good choice.
You can enjoy your regular meals during your eating window, but focus on whole, nutrient-dense foods to get the most out of intermittent fasting:
Protein: Lean meats, fish, eggs, or plant-based protein like tofu or legumes.
Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish like salmon.
Fruits and Vegetables: Fresh fruits, leafy greens, and colourful veggies are packed with vitamins, minerals, and fibre.
Whole Grains: Brown rice, quinoa, oats, and whole wheat provide lasting energy and fibre.
Healthy Snacks: Greek yogurt, hummus with veggies, or a handful of nuts can be good options if you get hungry in your eating window.
The key is to avoid anything high in sugar or refined carbs during your eating window to make the most of the benefits of intermittent fasting. Keep meals balanced with protein, healthy fats, and fibre to feel full and energized throughout your fasting period!
We hope this blog has brought you some clarity on the current trend of intermittent fasting. Here at Coda Pharmacy we see many health trends come and go, so it's important to put out the correct information so you can take part safely and healthily.
Coda Pharmacy is here to support you every step of the way. From offering expert advice to delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.