Is intermittent fasting right for you? Three ways to try it out.
Boost your wellbeing
I recently participated in a transformation challenge at my gym (read how I found success and placed 2nd!). One of the things I did during this challenge was intermittent fasting. You’ve likely heard of intermittent fasting as it has become a hot topic in the health and wellness community, especially for women looking to boost their overall well-being.
I took a very conservative approach to the fasting, as research suggests that the effects of intermittent fasting can vary significantly between men and women, potentially leading to negative impacts on women's hormonal balance and menstrual cycles; and in general, I’m not a fan of restrictive “dieting”.
Benefits of intermittent fasting
From weight management to enhanced energy levels, fasting offers a variety of benefits. But what exactly is intermittent fasting, and how can it work for you? Intermittent fasting involves cycling between periods of eating and fasting, and it’s easier to incorporate into your lifestyle than you might think. My fast is a 12 hour fast, typically 7 or 8pm until 7 or 8am the next day.
Fasting Styles
There are several popular types of intermittent fasting:
The 16/8 method is one of the most common, where you fast for 16 hours and eat during an 8-hour window each day.
Another popular method is the 5:2 diet, where you eat normally for five days of the week and restrict your calorie intake to about 500-600 calories on the remaining two days.
Lastly, the Eat-Stop-Eat method involves a 24-hour fast once or twice a week. Each of these methods offers flexibility, allowing you to choose the one that fits your lifestyle best.
Weighing the Pro’s and Con’s of Fasting
While fasting has numerous advantages, it's important to consider both the pros and cons.
On the positive side, fasting can lead to weight loss, improved metabolic health, and increased longevity. It can also enhance brain function and reduce inflammation.
However, fasting is not without its challenges.
Some women may experience hormonal imbalances, increased stress, and potential nutrient deficiencies if not done correctly. It’s crucial to listen to your body and a good idea to consult with a health and wellness provider before starting any fasting regimen.
It's important to note that while you are fasting you can still have water, in fact, it’s encouraged as it supports the liver and our essential organs even more. Some people also have black coffee and tea, perfect for something warm in the morning without breaking your fast yet.
Supports key body organs
One fascinating fact I’ve learned about fasting is how it benefits the liver. During fasting periods, the liver gets a much-needed break from its usual workload of processing food and detoxifying the body. This rest period allows the liver to repair and regenerate more efficiently. In fact, studies have shown that fasting can reduce liver fat and improve overall liver function by up to 20%. So, not only does fasting help you feel better, but it also supports vital organs in performing their best. Studies have also shown that even after a 12 hour fast our bodies see these benefits, so it’s not always necessary to do longer, more strenuous fasting.
Explore if fasting is right for you
Embracing intermittent fasting can be a game-changer for women seeking a healthier, more vibrant life. With the right approach and a little patience, the benefits are within reach. Here are three ways you can explore if intermittent fasting is right for you:
Start slow. If you are brand new to fasting it will challenge you both mentally and physically. As I shared earlier, I don’t like restrictive diets, so when I’m fasting, I’m often watching the clock. It’s all mental for me. You don’t need to jump right into large fasts, in fact, I recommend starting with 10 or 12 hours – 8 of those can be while you sleep, so it’s essentially being mindful of when you stop eating at night, and when you begin in the morning.
Be Mindful. Whenever you’re fasting check in with yourself. Fasting adds some stress to the body, but there is a balance to be had. Ladies, you may want to consider not fasting, or a reduced fast during your period, as our bodies often need extra nourishment and support during that time in our cycle.
Reduce your physical activity. At least in the beginning. When you fast you are preventing your body from receiving the energy and nutrients it needs to respond to, and recover from, intense activities. It’s not recommended to do high intensity workouts while fasting. These types of activities should be balanced with your fasting schedule to best support your body and metabolism.
Have you tried intermittent fasting, or are you interested in trying it but don’t know how or where to start? Let’s connect. Sign up for a free consultation today!
About Meg
I wear several hats that allow me to contribute positively to the lives of those around me. As a health coach, I am committed to guiding individuals on their wellness journeys, helping them make sustainable choices that lead to vibrant and balanced lives. Through my role as a yoga teacher, I have the privilege of sharing the transformative benefits of this ancient practice with my students. Moreover, as a personal trainer, I believe in empowering others to harness their physical potential and lead active lives.
Embark on a transformative health and wellness journey tailored exclusively for you through my specialized health coaching services. Discover the power of mindfulness practices, enhance your sleep quality, and achieve an overall sense of well-being with personalized one-on-one coaching sessions. If you find yourself facing challenges in making positive changes, consider the invaluable support and guidance that a health coach can provide. Your path to a healthier and happier lifestyle begins here.
To learn more about working with me, please reach out to Meg@HeartCenteredWellnessCoaching.com