You may be familiar with intermittent fasting, which is simply extending the time you go without food, usually this includes sleep time, and then compressing your meals into a short window. It can be done in several different ways. For example eating your last meal at 6 pm and then pushing your first meal the next day to 8 am if you want to do a 14 hour fast or until 10 am for a 16 hour fast and eating your meals that day between 8 am and 5 pm or 10 am and 4pm. You can have water, black coffee, green, oolong or herbal tea and stay in your fasted state until your first meal. I delve into more detail about different ways to do this in Today is Still the Day.
According to a recent study, doing this type of fasting, every other day stimulated the development of fat burning beige fat cells within stored white fat, reducing obesity, insulin resistance, and fatty liver. Researchers believe that changing the bacterial composition of the gut that this type of fasting caused was the major factor in this process.
You are still eating every day, just shifting the timing of your meals and fasted states. Allowing your digestive system to rest and reboot has numerous health benefits, one of the greatest being that it shifts the gut microbiome in a healthy way.
It is a very simple and relatively easy way to get the benefits of fasting without actually going a day or more without food. I practice intermittent fasting several times a week and actually enjoy it. And it is a win-win because it not only helps with weight loss, but also keeps your gut healthy and happy, which impacts every area of your health, particularly your immune system.
Just be sure you break your fast with healthy meals composed of clean, whole, high quality, one-ingredient foods. Within your eating window you can include one, two or three meals depending on how long that window is. And always try not to eat past 7 pm as that has also been shown to be beneficial to health.
Do you ever fast? Would you consider intermittent fasting every other day?
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