Intermittent fasting, also known as cyclic fasting, has risen in popularity in the past few years as more research emerges showing that it’s typically safe and effective for most people.
#1) Because it can work for your goals. Although we know that calories are not created equal, caloric restriction does play a central role in weight loss.
When you fast, you are potentially making it easier to restrict your daily caloric intake over the course of a week, which can lead to consistent weight loss and maintenance.
#2) Because it simplifies your day. Rather than having to prepare, pack, eat, and time your meals, you simply skip a meal or two and only worry about eating food in your eating window.
So, it’s one less decision you have to make every day. It could possibly allow you to enjoy bigger portioned meals (thus making your tastebuds and stomach satisfied) and STILL eat fewer calories on average.
#3) It requires less time (and potentially less money). Rather than having to prepare or purchase three meals a day, you only need to prepare one or two meals.
Instead of stopping what you’re doing three times a day to eat, you simply only have to stop to eat once or twice.
Rather than having to purchase three meals a day, you only need to purchase two.
#4) According to PMC, intermittent fasting results in lowered levels of oxidative stress to cells throughout the body. This results in your body’s ability to deal with stress on a cellular level. It activates cellular stress response pathways similar to very minor stressors, acting as a mild stimulant for your body’s stress response. As this occurs consistently, your body is slowly reinforced against cellular stress and then less susceptible to cellular aging and disease development.
Cellular stress response pathways and aging: intricate molecular relationships - PMC (nih.gov)
While practicing intermittent fasting, here are some foods to emphasize when you’re within your eating window, all of which tend to be filling plus full of healthy nutrients:
- Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
- Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
- Meat: grass-fed beef, lamb, venison, wild game
- Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
- Poultry: organic chicken, turkey, goose, duck
- Cage-free eggs
- Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
- Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
- Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
- Whole grains: quinoa, barley, buckwheat, millet, brown rice
- Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
- Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
- Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
- Natural sweeteners: stevia, honey, maple syrup, dates, monk fruit
- Beverages: water, herbal tea, kombucha, bone broth
Intermittent fasting is a tool that is typically safe but not a good fit for everyone, especially those suffering from certain health conditions, such as diabetes, gallstones, an eating disorder or a thyroid disorder (more on this next week). To avoid side effects, start slowly, and be sure to eat a nutrient-rich diet in order to prevent any deficiencies or issues like fatigue.