BEGINNER’S GUIDE TO INTERMITTENT FASTING | The Complete Guide to Fasting



In this video/blog post, we are discussing intermittent fasting. A question I have been receiving from a few of you so it’s time that I shared the science and my opinion on the subject.


Benefits of Intermittent Fasting

Intermittent fasting is quite popular these days because of the light shone on the benefits of it by the scientific community. People that have applied it in their lives have seen incredible results some of which include:

  1. Weight loss as you end up eating less

  2. Reduction of insulin resistance thus, lowering risk of type 2 diabetes and

  3. Reduction of stress and inflammation that cause various health problems

  4. Body initiates cellular repair processes, such as removing waste from your cells

  5. Fasting triggers a metabolic pathway which removes waste material from cells

  6. Studies on animals show that intermittent fasting can prevent cancer, although more studies are needed to be performed on humans but it reduces various side effects of chemotherapy.

  7. Fasting also benefits brains as it may increase growth of new neurons, protecting it from damage and diseases such as Alzheimer's.

  8. It can also add years to your life.


What is Intermittent fasting?

Intermittent fasting refers to the cycle of eating and a period of not eating. It is not a diet where you eliminate what you eat. Actually, there is little mention of what you need to eat while fasting but it focuses mainly on the window that you do not eat.

There are a few ways you can apply fasting in your life. The easiest way is to leave a space of 12 hours between your last meal of your day, or otherwise known as dinner, and the first meal of the following day, or also known as breakfast. Example if your last meal was at 8pm then your first meal will be at 8am next morning.


Other popular ways of fasting are:

  1. 16/8 where you fast for 16 hours and eat in the window of 8 hours.

  2. 5:2 diet where you eat as you want five days of the week and eat within a limit of 500 calories for two days of the week.

  3. Eat-Stop-Eat where you fast for 24 hours on 2 days of the weeks, example from 7pm of one day to 7pm of the other day.


Water and non-calorific liquids are allowed to be consumed, i.e. black coffee, water, herbal teas.


I usually fast for each day from the evening of one day to the morning of the next. However, if you are not able to fast, that is ok, don’t push yourself to do something that actually creates more stress for you because that will not be helpful.


You can start with a 12 hour fast and see how it goes.


In the comment section below do let me know if you have ever tried to fast and how it went for you.


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