June 30, 2020 / Leave a Comment / health, lifestyle / By

Intermittent fasting

By now you might probably know that I like to challenge myself with 'new' things, just to see if I feel better, or I might experience some benefits from "something new". So this time, after reading thousands of blogs, lots of books, listening to podcasts and watching youtube video's I thought I would give it a go.
I started on Saturday the 27th of June, and I'm gonna try this first for about 2 weeks.
So, let's just start by my 'why'.. WHY would I do something like this which might be so difficult and restrictive..?
I actually have already problems with my gut health for as long as I can remember,, this is already getting better since I started to eat a plant based diet 6 years ago. Still till today I'm looking for new ways to improve my gut health and digestion.
Also hormones.. Since having my eating problem, I struggle with a lot of hormonal issues. Having really high peaks of insulin and having an irregular period. I went for this problem to my gynaecologist a few years ago and she told me that I had PCOS (Polycystic ovary syndrome) and I should just continue with the anti-conception pill.
After taking the pill for many years, I was SO done with it. I felt tired all the time, couldn't control my emotions and was thinking more and more that taking the pill was only a short time solution.
Thats why, a little over a year ago, I quit taking the pill and was full focusing on getting my period back on a healthy way.
This happened, I just only still have an irregular cycle.

Okay but back to intermittent fasting.. So, my why for trying this new way of eating is: getting my hormones more in balance and improving my gut health.

Now you might think,, how is intermittent fasting gonna help you with getting your hormones back in balance and improving your gut health..?

Well, let me tell you a few benefits of intermittent fasting which I found VERY appealing!
Intermittent fasting changes the function of cells, genes and hormones.

When you don't eat for a while, several things happen in your body.
For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.

Here are some of the changes that occur in your body during fasting:
  • Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning. 
  • Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold.
  • Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits. Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells. 
  • Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease. 
So actually it's coming down to:
When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
Intermittent Fasting Can Help You Lose Weight and Belly Fat

Okay, so let me make clear that for me this is NOT a reason to do intermittent fasting! I actually try gaining some weight and gain muscles.
But many of those who try intermittent fasting are doing it in order to lose weight.

Generally speaking, intermittent fasting will make you eat fewer meals.
Unless if you compensate by eating much more during the other meals, you will end up taking in fewer calories.
Additionally, intermittent fasting enhances hormone function to facilitate weight loss.
Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.
For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories.
In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).
According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks. This is a huge amount.
The people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease.
One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction.
All things considered, intermittent fasting can be an incredibly powerful weight loss tool.
Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body

Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.
Intermittent Fasting Induces Various Cellular Repair Processes

Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time
Intermittent Fasting is Good For Your Brain

What is good for the body is often good for the brain as well.

Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.

This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance.
Of course there are a lot more benefits with intermittent fasting shown out of studies, but these were the main ones I found interesting.

Okay, so now you might know some of the benefits, but HOW are you doing it?

Actually it's not that hard..
The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time you are sleeping.
Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone.
Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best to avoid food for 2–3 hours before bed.
People may choose one of the following 8-hour eating windows:

9 a.m. to 5 p.m.
10 a.m. to 6 p.m.
noon to 8 p.m.
Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger.
Also my rule #1, if I'm REALLY hungry,, you should just eat!! Some people may need to experiment to find the best eating window and mealtimes for their lifestyle.
But right now I'm doing from noon until 8 p.m. because that fits best with my working schedule right now.
So, now I'm gonna try this for the coming 2 weeks. I keep updating you on my Instagram (@manons_day),, and of course there is coming an other blog post in 2 weeks!


Love,
Manon

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