Embrace the Power of Intermittent Fasting

I’m sure you’ve heard about intermittent fasting/time restricted eating by now and you may even have given it a try. In this short article I’ll take you on a journey that will transform the way you think about eating and in the process make you healthier and lose weight. Welcome to the world of intermittent fasting, where time-restricted eating reigns supreme! Buckle up, because we’re going to explore how this simple dietary approach can elevate your well-being to unprecedented heights.

Time-Restricted Eating: What’s It All About?

Imagine a world where you’re not restricted by calories, deprived of your favorite foods, or plagued by endless diet plans. Intermittent fasting offers a fresh perspective, and within its realm lies the concept of time-restricted eating (TRE). So, what exactly is TRE, and how does it work its magic on our bodies?

At its core, time-restricted eating is a pattern of eating that alternates between periods of consuming food and fasting. Unlike traditional diets, which focus on what you eat, TRE focuses on *when* you eat. The goal is to condense your eating window within a specific time frame, allowing your body to enjoy extended periods of fasting.

How do you do it?

During intermittent fasting you only consume food at a certain time-window while you fast the remainder of the day.  The idea is to restrict food intake for a longer time period followed by a relatively short window of eating. For example, you eat all your meals between 10am and 6pm (an eight hour window) and fast the remaining time, from 6pm until 10am (an 18 hour window). You can experiment with the window, moving it up or down and try to eat for a period of 6hrs or less while fasting the remaining time. You have to experiment and see how you feel, perhaps starting with a smaller fasting period and extending it as you notice the effect it has on your body. There are many hard core enthusiasts of this type of eating that only consume one meal a day, but I think that is pretty extreme. You want to enjoy food and how can you eat all the necessary nutrients your body needs in only one meal?

So what can you ‘munch on’ during the fasting period? Try water, coffee, tea. It’s not as hard as you think. I was always told breakfast is the most important meal of the day. I still love my breakfast but I have pushed it back to about noon. I love my coffee in the morning and I’ve become used to that cup of java ‘filling’ me up. For me, the hardest part is not to eat at night. It is just a habit, a bad habit. Avoid eating 3 hrs before bedtime. Ask yourself, am I really hungry or can I survive without that bag of popcorn? And obviously be smart during your ‘eating window’: avoid sugars, ultra- processed foods, unhealthy oils and excess carbs.

“To eat or not to eat?” — Finding Your Rhythm 🍽️🤔

Now that you’re familiar with the heart and weight loss benefits of intermittent fasting, you might be wondering how to implement it in your life. Remember, it’s essential to find a fasting schedule that suits your lifestyle and body. Some popular methods include:

• 16/8 Method: Fast for 16 hours a day and eat within an 8-hour window.
• 5:2 Diet: Eat regularly for 5 days a week, and limit caloric intake to about 500-600 calories for the other 2 non-consecutive days. (I’m not a fan of calorie counting since not all calories are created equal but this is another method I  wanted to mention).
• Eat-Stop-Eat: Fast for a full 24 hours once or twice a week.
• Alternate-Day Fasting: Alternate between fasting days and regular eating days.

Each approach has its merits, and you can experiment to see which one resonates with you the most. Remember, it’s essential to stay hydrated during fasting periods and break your fast with nutritious, wholesome meals.

What is the logic behind it?

 More than 90% of people eat continuously during the day. From an early breakfast smoothie to a sumptuous lunch, finishing with a late, big dinner and then enjoy some wine and snack foods while binge-watching Netflix. And most probably many little snacks in-between. That amounts to more than 14 hours of eating which messes up your metabolism. We weren’t designed to eat throughout the day. Our hunting and foraging ancestors were lucky to get one meal a day. Constant eating forces the body to burn sugar as its primary fuel as opposed to fat. It also forces the body to focus all its energy on digestion.

Digesting food takes a huge amount of energy. By restricting your eating window to 8 hours a day or less, your body becomes very efficient. The body becomes much better at making energy, thus experiencing greater metabolic flexibility and lower hunger hormone levels (ghrelin) resulting in weight loss. That window also syncs well with your circadian rhythm, rather than enjoying that midnight snack of beer and pretzels. The longer fasting period allows your body to heal and repair itself. After 6 hours of fasting your body starts to produce ketones (as in KETO diet) which is vitally important to your cells’ mitochondria.

The Wide-ranging Benefits of Time-Restricted Eating

1. Shedding Pounds Like a Never Before

Are you dreaming of a slimmer, healthier version of yourself? Time-restricted eating might just be the secret weapon you’ve been seeking! Studies have shown that TRE can promote weight loss by optimizing insulin sensitivity, enhancing fat burning, and reducing overall caloric intake.

2. Supercharging Your Brain

Want to boost brainpower and keep your neurons firing on all cylinders? Time to embrace TRE! Research has indicated that fasting periods can stimulate the production of brain-derived neurotrophic factor (BDNF), a protein crucial for brain health and cognitive function.

3. Kicking Inflammation to the Curb

Inflammation, the sneaky culprit behind numerous health woes, can be put in its place by practicing time-restricted eating. TRE has been linked to decreased markers of inflammation, potentially reducing the risk of chronic diseases.

4. Rewinding the Clock on Aging

Who wouldn’t want to turn back time and preserve their youthful vitality? TRE might just hold the key to the fountain of youth. Studies suggest that intermittent fasting can activate certain longevity-related genes and promote cellular repair and regeneration.

5. Happy Tummy, Happy You

Struggling with digestive issues or looking to maintain a healthy gut? TRE can lend a helping hand! Giving your digestive system a break during fasting periods can aid in better digestion, reduce bloating, and promote a healthier gut microbiome.

The Heartfelt Love: Heart Benefits of Intermittent Fasting

Your heart, that ever-pumping organ at the core of your being, deserves some extra love and care. Intermittent fasting is here to lend a helping hand in protecting and nurturing your precious ticker. Let’s look at some of the remarkable cardiovasular benefits that time-restricted eating can bring to your life:

1. Lowering Blood Pressure and Cholesterol Levels 🩸💓

High blood pressure and elevated cholesterol levels can put a strain on your heart and increase the risk of cardiovascular diseases. Intermittent fasting has been shown to aid in lowering both systolic and diastolic blood pressure. Moreover, it can help reduce LDL cholesterol (the “bad” cholesterol) levels, while increasing HDL cholesterol (the “good” cholesterol) levels, which contributes to a healthier heart.

2. Enhancing Heart Health through Weight Loss 🏋️‍♂️💖

Carrying excess weight can take a toll on your heart, but fear not—intermittent fasting can come to the rescue! By promoting weight loss, time-restricted eating can ease the burden on your heart, reducing the risk of heart disease and related conditions. As you shed those extra pounds, your heart will thank you with each beat.

3. Reducing Inflammation: A Soothing Balm for Your Heart 🔥💕

Chronic inflammation is a silent troublemaker, contributing to the development of heart disease. Thankfully, intermittent fasting has anti-inflammatory effects. As you practice time-restricted eating, the inflammation levels in your body are likely to decrease, giving your heart some well-deserved relief.

4. Supporting Healthy Blood Sugar Levels 🍬💗

Maintaining stable blood sugar levels is crucial for heart health. Intermittent fasting can improve insulin sensitivity, which helps regulate blood sugar. By keeping those blood sugar spikes in check, you’re protecting your heart from potential damage and fostering overall well-being.

Weight Loss Benefits of Intermittent Fasting

If you’ve been on a roller-coaster ride with weight loss diets, intermittent fasting might be the steady path you’ve been seeking. Let’s dive into how time-restricted eating can help you shed those extra pounds and maintain a healthier weight:

1. Tapping into Fat-Burning Mode 🔥🔥

When you’re in a fasted state during intermittent fasting, your body switches gears and relies on stored fat for energy. This metabolic shift helps kickstart the fat-burning process, making it easier to burn those stubborn fat reserves and achieve your weight loss goals.

2. Boosting Metabolism: Burn, Baby, Burn! 🏋️‍♀️🔥

Who doesn’t want a little boost to their metabolism? Intermittent fasting has been shown to have a positive impact on metabolic rate. By giving your body designated periods of fasting, you can rev up your metabolism, leading to increased calorie burning even when you’re not actively exercising.

3. Controlling Caloric Intake without Counting 🍽️📏

Let’s face it: calorie counting can be tedious and exhausting. Intermittent fasting offers a refreshing approach to weight loss, as it naturally reduces your overall caloric intake. With a shorter eating window, you’re less likely to overindulge, making it easier to maintain a calorie deficit for weight loss.

4. Preserving Lean Muscle Mass 💪💪

Losing weight is wonderful, but losing muscle mass in the process? Not so much! Intermittent fasting prioritizes fat loss while preserving lean muscle mass. This means you’ll be getting rid of the unwanted fat while maintaining a strong, toned physique.

FAQ Corner: Clearing Your Doubts

Here’s a roundup of some frequently asked questions about time-restricted eating:

Q1: Is intermittent fasting the same as time-restricted eating?

A: While both involve periods of fasting, intermittent fasting is a broader term that includes various fasting protocols. Time-restricted eating is one specific type of intermittent fasting, where you limit your eating window.

Q2: Can I drink water during fasting periods?

A: Absolutely! Staying hydrated is crucial during fasting. You can drink water, herbal teas, or black coffee without sugar or cream.

Q3: Can time-restricted eating help with diabetes management?

A: Yes, indeed! TRE has shown promising results in improving insulin sensitivity and blood sugar levels, making it potentially beneficial for individuals with diabetes.

Q4: What are some popular books on intermittent fasting?

A: Two highly recommended books are “The Obesity Code” by Dr. Jason Fung and “Delay, Don’t Deny” by Gin Stephens. These books offer valuable insights into intermittent fasting and time-restricted eating.

Latest Research cautions

While there are so many apparent benefits of Intermittent Fasting, the latest research cautions that prolonged time-restricted eating may be associated with higher risk of cardiovascular incidents. There are so many factors that could influence those findings and more research must be done in that regard. So, let’s wait for the latest research updates. Remember, listen to your body (it knows best), if you don’t feel well with what you’re doing, stop and change it!

My personal experience

I practiced Intermittent fasting for quite a while and I found it is relatively easy to skip breakfast and start eating after 12pm or 1pm. It’s just a habit. The major challenge I found was fitting in a whole food, completely balanced diet including a beautiful variety of food into that small eating-window. I started losing muscle-mass despite working out regularly. I could not ingest enough fuel for my active body to get re-energized in that small amount of time… and I’m not a big eater, I didn’t want to gorge myself. On top of that is is a known fact that Intermittent Fasting can elevate cortisol levels. I’m staying away from anything can cause inflammation. Cortisol is often called the ‘stress hormone’ and elevated levels for a prolonged time will wreak all kinds of havoc in your body such as inflammation, cardiovascular disease, sleep and digestive problems to name a few. I am back to eating a wholesome breakfast, consisting of ‘protein coffee’, and healthy, whole fruits (and a shot of sauerkraut) before I hit the gym. I am absolutely amazed at how my energy level has increased. By feeding my cells healthy sugars and protein I have more strength, more stamina and more fun during my work-outs and feel better for the rest of the day. 

In a Nutshell

Remember, TRE isn’t just another fad diet; it’s a science-backed lifestyle that can positively impact your overall health. Embrace the power of time-restricted eating, and you’ll be well on your way to achieving your health and wellness goals. It is such a powerful combo: heart benefits that make your cardiologist smile and weight loss advantages that help you reclaim your confidence. Remember, consistency is key—stick to your chosen fasting routine and be patient as you reap the rewards. However, do not practice TRE for prolonged times, rather do it sporadically to ‘re-set’ the body’s metabolism.

As the saying goes, “Why put off until tomorrow what you can start today?” Time to seize the day and savor the transformation that awaits you. Here’s to your journey of self-discovery, powered by time-restricted eating! Take that first step towards a healthier, happier you. Join the fasting revolution and unleash your incredible health potential.

Winston Churchill once said, “Success is not final, failure is not fatal: It is the courage to continue that counts.” So, muster that courage, embrace the journey, and watch as intermittent fasting guides you towards a healthier, happier and ‘lighter’ you.