Intermittent Fasting: Health Benefits

Intermittent Fasting can have a multitude of health benefits from weight loss, improved brain function to lower blood pressure & cholesterol or simply better sleep.

There are several different ways to intermittent fast. Intermittent fasting can run many different ways. These are just two of the most common.

1. The 16/8 Rule means you fast for 16 hours (at least half of which you are asleep) and you have an 8-hour window to eat (11-7 pm or 10-6 for example).

2. The 5:2 Rule means you have no time limits on your eating for 5 days out of the week then for two days (you choose which 2) you only eat 400-600 calories for the day. Each has its own benefits for personal schedules and what might feel best in your body.

Giving your body a break from constantly spending energy on breaking down foods, it will have the time to remove toxins from the body & boost your immune system while giving your body the time to regenerate vital organs such as the liver, kidneys & skin. (1)

Tips for Intermittent Fasting:

● Having a clean diet predominantly made up of greens, colorful vegetables, & fruits will help curb cravings but also help your body rest & reset better when not eating.

● A lot of what we think is hunger, is actually a thirst for water. It is incredibly important to drink a lot of water in general but more importantly when we are intermittent fasting. Having a non BPA reusable water bottle on hand is helpful.

● Eating your heaviest meal earlier in the day and finish with your smallest meal at dinner will give your body the time and energy to properly break down foods before bed.

● Give yourself grace. We are all human and know that sometimes when dinner plans are made with friends, we don’t have control over when dinner will be served. If you eat past your “end” time, don’t fret. Just start again the next morning. :)

These are just a few different ways we can navigate Intermittent Fasting. Fasting is not for everyone, please contact your primary health physician before making any drastic changes to your diet or lifestyle. If you do choose to try either of these methods, give yourself time and grace to achieve any times or diets listed above.

Written by Devon Olner, she is a certified Holistic Nutritionist.

(1) Waller, Pip. (2018) Deeply Holistic: Appendix A. pp. 298-299