Intermittent fasting (IF) is way of timing your meals to allow you to be in a non-fed state for relatively long periods of time. A non-fed state also known as the “post-absorptive state” is a physiologic state where your body has consumed easily accessible energy sources like sugar and glycogen. When you have depleted those stores, your body will start using fat as an energy source. You will need to abstain from eating for at least 12 before you actually reach the “non-fed” state.
Transitioning to Intermittent Fasting
Caution – extended fasting should be done under strict medical supervision. Beware – excessive fasting can be stressful and therefore increase your cortisol levels leading to high blood sugars, suppression of thyroid function and failure to lose weight.
Tips For Success
While in the “non-fed” state, you will burn your own fat for energy; this will help you to reduce your body fat. More importantly, fasting (being in the non-fed state for extended periods of time) will reduce your insulin levels. Chronically elevated insulin levels (resulting from lack of being in the non-fed state) leads to insulin resistance (IR). Fasting also helps "fighting inflammation; may boost brain function and prevent neurodegenerative disorders; may enhance heart health by improving blood pressure, triglycerides, and cholesterol levels; increases growth hormone secretion, which is vital for growth, metabolism, weight loss, and muscle strength; could extend longevity; and may aid in cancer prevention and increase the effectiveness of chemotherapy..." (link)
Research is demonstrating that insulin resistance (IR) is the root cause of many chronic diseases including heart disease, high blood pressure and type II diabetes. IR also contributes to weight gain, hypothyroidism, cancer, mortality from covid-19 and other chronic inflammatory diseases.
No! Calorie restricted diet eventually will fail because your metabolism slows down under conditions calorie restriction. Intermittent fasting dose not restrict caloric intake, instead IF restricts the timing of your meals. IF does not slow your metabolism. Improving your insulin sensitivity will actually increase your metabolism.
Every time you eat, your pancreas secretes insulin and excess insulin is a root cause of weight gain and most chronic diseases. And breakfast as a most important meal is a marketing strategy promoted by the food industry. Evolutionary, we would need to gather or hunt food each day and be in a non-fed state until we get the food for that day. Eating sugar loaded cereal each morning is not what our body needs to function properly.
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