Let’s Talk Diets- Intermittent Fasting
By Justin “Bunk” DeVane
So of all the questions we get at Artisan about nutrition, the number one would be something like this…
Does ___________ diet actually work?
Fill in the blank with every diet trend you can think of mentioning. So we wanted to take a couple of the next few blogs to discuss certain benefits for each diet, as well as give a few warnings of things that could happen.
Before we get into intermittent fasting, let’s first say that every individual is different. A diet that works for one person may not have the same benefits for another. So as you go into your nutrition plan realize that each type of diet is different for each individual.
Okay enough warnings let’s jump into it. Intermittent fasting has become a mainstream diet as of late. From the cognitive benefits it shows to the weight loss, many individuals have seen amazing results from this type of diet. So let’s talk about a few of the benefits of IF.
1. The Metabolic Switch
Although there are many different IF time windows, if the fast is sustained long enough something called the metabolic switch occurs. What does that mean? Well the easiest way to think about it is that your body switches from burning glycogen in the muscles and begins burning stored fat. You know the stuff we want to get rid of. This increase in burning fat is amazing for losing inches and weight.
2. The Cognitive Boost
Along with the fat burning the metabolic switch releases a valuable asset for your brain called ketones. These ketones become the main source of energy for your brain during a fasting state, but that’s not the cool part. These ketones are used to trigger the repair of dysfunctional or damaged components within the body. Ketones have also been shown to help your body cope with oxidative stress (Increase in free radicals) which is something that naturally goes down as we age.
3. Caloric Deficit Made Easy
Enough science talk! Let’s talk about the main reason we use IF as a diet. IF allows for an easy way to limit the number of calories you eat in a day. Along with eating a healthy diet full of vegetables, fruits, and lean meats, having a smaller window to eat causes your chances of overeating to be slim. It’s very difficult to eat a 2200 calorie diet of healthy food in an 8-hour window, much less eating more than that. So as a result the caloric deficit needed to lose body fat and weight comes way, way easier.
One thing to note about IF is the differences it can cause in men and women. There are a lot of studies out there that show the benefits/dangers of IF. So how do you know if it works for you? Give is a shot for about two weeks. Use a common IF window like 14 hr fast/10 hr feed or 16 hr fast/8 hr feed. Listen to your body, watch your energy levels, and pay attention to your performance. If you start to see any red flags, IF may not be the diet for you.
If you need help getting started with your nutrition, click here and ask for a nutrition consult.