Megan Foreman, MSN, RN, FNP-C

A Rollercoaster Ride

If you’ve ever tried to lose weight, you know what a rollercoaster ride that journey can be, full of ups and downs, unexpected turns, and the occasional loop-de-loop. One day you’re on top of the world, rocking healthy choices and crushing workouts, and the next, you’re face-to-face with donuts, a plate of nachos, or whatever your weight loss Achilles heel is. Fortunately, there are multiple strategies for weight loss, including intermittent fasting.

What Is Intermittent Fasting?

Intermittent fasting (IF) can be a valuable tool for improving health and facilitating weight loss. Unlike traditional diets that focus on what you eat, IF emphasizes when you eat. This approach alternates periods of eating with periods of fasting, aiming to optimize various aspects of health and metabolism. Intermittent fasting isn’t a diet in the conventional sense of dieting. Instead, it’s a pattern of eating. There are various kinds of IF:

•  The 16/8 method, which means that you fast for 16 hours each day and eat during an 8-hour window.
• The 5:2 diet involves eating your normal diet for five days but having only 500-600 calories on two non-consecutive days each week.
• The ​​12/12 method involves fasting for 12 hours and having an eating window of 12 hours each day. This may be easiest for beginners.
• The eat-stop-eat method of intermittent fasting means that you choose to fast for a 24-hour period of time either once or twice a week.

Each method allows for flexibility, making it easier to incorporate into various lifestyles.

Positive Health Effects of Intermittent Fasting

• Weight and fat loss: During fasting periods, the body shifts from using glucose for energy to burning stored fat.
• Improved metabolic health: IF can lower blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes. By stabilizing blood sugar, intermittent fasting helps prevent energy crashes and cravings, making it easier to maintain a healthy diet.
• Heart health: Intermittent fasting may positively impact heart health by improving various risk factors. It can reduce blood pressure, cholesterol levels, triglycerides, and inflammatory markers, all of which contribute to a healthier cardiovascular system.
• Mental clarity and focus: Many people report increased mental clarity and focus during fasting periods. This effect is partly due to the stabilization of blood sugar levels and the production of ketones, which serve as an efficient energy source for the brain.

How Intermittent Fasting Promotes Weight Loss

• Caloric restriction: Intermittent fasting naturally reduces calorie intake, which is essential for weight loss.
• Hormonal changes: Fasting leads to beneficial changes in hormone levels that facilitate weight loss. Lower insulin levels promote fat burning, while increased levels of norepinephrine (noradrenaline) enhance metabolism.
• Simplified eating patterns: IF simplifies meal planning and reduces the need for constant snacking.
• Enhanced fat burning: During fasting, the body exhausts its glycogen stores and starts burning fat for energy, which helps reduce body fat percentage over time.

Getting Started with Intermittent Fasting

To begin intermittent fasting, choose a method that suits your lifestyle and preferences. Start gradually, allowing your body to adjust to the new eating pattern. Make sure to stay hydrated, eat nutrient-dense foods during eating periods, and listen to your body’s hunger cues.

Lyons Health & Wellness

Lyons Health & Wellness, in Lyons, CO, can help you decide if intermittent fasting is right for you. We provide weight loss education and support, and we can create a plan geared specifically for you. Contact us today so we can help.