I started the ketogenic diet one year ago and have seen pretty good success. I’ve lost 53 pounds and 11 inches off my abdomen. For the most part, I have not practiced intermittent fasting (IF) the majority of the past year but the times that I have, I noticed the weight came off quicker.
IF is when you eat during a specific window of time and only drink water, black coffee and tea during your fasting hours. No calories or sugar substitutes. I eat from 10:00 a.m. to 6:00 p.m. and fast the other 16 hours. This can be adjusted to suit whatever works for you. Some people fast longer and some shorter, but an eight-hour eating window is pretty standard and a good place to start.
After a weight loss plateau the last couple of months, I decided to begin IF again and lost three-and-a-half pounds in only the two days since I started. I also began to log my foods and track my macros using the Carb Manager app. This app has been a great part of my success because it is very easy to consume more calories than we think we are, and logging foods really helps you better plan your meals to ensure you don’t go over your daily calorie budget.
Intermittent fasting can be challenging, at times, and there will be times when you struggle because you are hungry and want to eat, but discipline is necessary for success no matter what your health goals are. Discipline is excellent to practice in all areas of our lives. Quick tip: I drink a lot of water after 6:00 p.m. to help me not feel hungry. So far, so good. Let’s discuss health benefits of If.
The benefits of intermittent fasting are:
- Discipline: Fasting teaches discipline
- More In-Tune with Our Bodies: Fasting helps you become more in-tune with your body and hunger signals. Many of us eat when we are bored or we are emotional eaters
- Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning
- Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells
- Weight Loss: Fasting can help you lose weight and body fat
- Reduce Oxidative Stress and Inflammation in the Body: Oxidative stress is one of the steps towards aging and many chronic diseases. Studies also show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases.
- Improved Brain Health
- Lower Risk of Type 2 Diabetes
- Improved Memory and concentration
While some of these reported health benefits are still in the research and study stage, evidence points to many positive improvements in overall health when intermittent fasting is implemented into your daily routine.
Do you IF? If so, how has it benefitted you? Please share in the comments below!