{"id":5180,"date":"2018-10-11T10:33:43","date_gmt":"2018-10-11T14:33:43","guid":{"rendered":"https:\/\/www.impactcryo.com\/?p=5180"},"modified":"2018-10-11T10:33:43","modified_gmt":"2018-10-11T14:33:43","slug":"intermittent-fasting-heres-what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/www.impactcryo.com\/intermittent-fasting-heres-what-you-need-to-know\/","title":{"rendered":"Interested in Intermittent Fasting? Here\u2019s What You Need To Know Before You Try It."},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You\u2019ve probably heard some chatter about it while waiting for your morning coffee, or in line at the grocery store. But no matter where you came in contact with it, people are seriously into intermittent fasting. Just like most health trends, there\u2019s a lot to learn about fasting, with misconceptions about its benefits and potential side effects. So before you get started on the latest craze, here\u2019s what you need to consider. <\/span><\/p>\n<h2>What is intermittent fasting exactly?<\/h2>\n<p><span style=\"font-weight: 400;\">According to Harvard Health, <\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/not-so-fast-pros-and-cons-of-the-newest-diet-trend\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> \u201cinvolves alternating intervals of extreme calorie reduction with periods of normal eating.\u201d And while there are many opinions about the pros and cons of fasting, <\/span><a href=\"https:\/\/drlorishemek.com\/pros-and-cons-of-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dr. Lori Shemek<\/span><\/a><span style=\"font-weight: 400;\"> makes a good point: Fasting isn\u2019t new. Only a few thousand years ago, humans were \u201cswitching between fasting for days (they didn\u2019t have easy access to food like we do today) with an occasional binge (once you kill a mammoth, you have to eat it fast, before it went bad!).\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the more modern techniques include: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>The 5:2 diet<\/b><span style=\"font-weight: 400;\">: Followers of this approach fast two days per week then eat normal (healthy) food the other five. The two days shouldn\u2019t be consecutive.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>The 16:8 method<\/b><span style=\"font-weight: 400;\">: The 16:8 technique involves eating normal meals during an eight-hour window, followed by a break from food for 16 hours. This method can be easier because you\u2019re asleep for much of the time.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Alternate-day fasting<\/b><span style=\"font-weight: 400;\">: Just like it sounds, alternate fasting involves fasting every other day. <\/span><\/li>\n<\/ul>\n<h2>Fasting and weight loss<\/h2>\n<p><a href=\"https:\/\/www.huffingtonpost.com\/entry\/does-intermittent-fasting-work_us_5b3a34eae4b08c3a8f6c73d2\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dr. Adam Perlman<\/span><\/a><span style=\"font-weight: 400;\"> at the Duke Center for Integrated Medicine says intermittent fasting can result in weight loss and increased muscle mass because the body burns more stored fat for energy. It can also boost the metabolism, decrease appetites and improve energy levels. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are many studies that are not definitive on whether that\u2019s actually true, and many flat-out refute Perlman\u2019s claim.<\/span><span style=\"font-weight: 400;\"> In fact, one study by <\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2623528?redirect=true\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">JAMA Internal Medicine<\/span><\/a><span style=\"font-weight: 400;\"> found no difference between fasting and a regular reduced-calorie diet. So what\u2019s the takeaway? Fasting can have many different effects on different people, and it\u2019s ultimately up to an individual preference. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re ready to try fasting for yourself, \u201cEat, Stop, Eat\u201d author <\/span><a href=\"https:\/\/www.thisisinsider.com\/intermittent-fasting-good-or-bad-2018-6\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Brad Pilon<\/span><\/a><span style=\"font-weight: 400;\"> says you have to pretend like your fast never happened. &#8220;No compensation, no reward, no special way of eating, no special shakes, drinks or pills,\u201d he says. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is not easy for most of us. \u201cIt&#8217;s human nature for people to want to reward themselves after doing very hard work, such as exercise or fasting for a long period of time,\u201d says <\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/not-so-fast-pros-and-cons-of-the-newest-diet-trend\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dr. Frank Hu<\/span><\/a><span style=\"font-weight: 400;\"> of the Harvard School of Public Health. \u201cSo there is a danger of indulging in unhealthy dietary habits on non-fasting days.\u201d \u00a0<\/span><\/p>\n<h2>Fasting Pros<\/h2>\n<p><span style=\"font-weight: 400;\">Wayne B. Jonas, M.D., the executive director of Samueli Integrative Health Programs, told <\/span><a href=\"https:\/\/www.nbcnews.com\/better\/pop-culture\/pros-cons-intermittent-fasting-ncna900961\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">NBC News<\/span><\/a><span style=\"font-weight: 400;\"> that giving the body at least 10 to 12 hours without food benefits its natural cleansing process. This can result in improved alertness and attention, reduced risk of illness, and a longer and healthier life overall. At the very minimum, he says, it helps one eat more mindfully.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food addiction counselor <\/span><a href=\"https:\/\/www.huffingtonpost.com\/entry\/does-intermittent-fasting-work_us_5b3a34eae4b08c3a8f6c73d2\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Erin Wathen<\/span><\/a><span style=\"font-weight: 400;\"> adds that fasting gives your body a break from constantly processing food. \u201cThis is a huge benefit for our GI tract, appetite control, sleeping, and even our teeth,\u201d Wathen says. \u201cWhich will benefit from reducing how often we ask our bodies to metabolize food.\u201d <\/span><span style=\"font-weight: 400;\">Some studies indicate that intermittent fasting may also help with:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Anti-aging<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Boosting immune function<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Improving blood pressure and heart rate <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reducing inflammation associated with chronic disease<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reducing the risk of cancer and other diseases<\/span><\/li>\n<\/ul>\n<h2>Fasting Cons<\/h2>\n<p><span style=\"font-weight: 400;\">One of the leading concerns with intermittent fasting is that it <\/span><a href=\"https:\/\/www.thisisinsider.com\/intermittent-fasting-good-or-bad-2018-6\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">can cause hormonal imbalances<\/span><\/a><span style=\"font-weight: 400;\">, leading to insomnia, stress and thyroid problems. It may also lead to an <\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2623528\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increase in unhealthy cholesterol levels<\/span><\/a><span style=\"font-weight: 400;\"> that cause heart problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dietician <\/span><a href=\"https:\/\/www.huffingtonpost.com\/entry\/does-intermittent-fasting-work_us_5b3a34eae4b08c3a8f6c73d2\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Lisa Cooper<\/span><\/a><span style=\"font-weight: 400;\"> says initial side effects of fasting can include low blood sugar, headaches, irritability, dizziness, nausea and fatigue. It may also impact your performance at work if your energy or focus suffers. It can also have adverse effects on your social life; it can be difficult to socialize with friends over dinner if you can\u2019t eat after 6 PM.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For these reasons, many \u201cfall off the wagon\u201d because fasting isn\u2019t sustainable for them in the longer term. <\/span><\/p>\n<h2>Trying it for yourself<\/h2>\n<p><span style=\"font-weight: 400;\">Fasting isn\u2019t for everyone \u2014 especially if you\u2019re pregnant, diabetic or prone to eating disorders. You should always practice caution when it comes to undertaking a new dietary program and consult with your physician beforehand. \u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re interested in intermittent fasting, start gradually. <\/span><a href=\"https:\/\/www.wsj.com\/articles\/a-diet-strategy-that-counts-time-not-calories-1514721601\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Many experts recommend fasting for 12 hours followed by 12 hours where you can eat<\/span><\/a><span style=\"font-weight: 400;\">. If you\u2019re happy with your results, you can build from there. The one thing to take away from fasting, or diets of any kind, is that the goal is to develop healthy eating habits that are sustainable for you. So listen to your body, and you can learn what will be most effective for you. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"You\u2019ve probably heard some chatter about it while waiting for your morning coffee, or in line at the grocery store. But no matter where you came in contact with it, people are seriously into intermittent&hellip;","protected":false},"author":1,"featured_media":5181,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/posts\/5180"}],"collection":[{"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/comments?post=5180"}],"version-history":[{"count":0,"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/posts\/5180\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.impactcryo.com\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/media?parent=5180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/categories?post=5180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.impactcryo.com\/wp-json\/wp\/v2\/tags?post=5180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}