Intermittent Fasting (IF)
What is Intermittent Fasting (IF)?
Intermittent fasting (IF) involves cycling between periods of fasting and eating, and has become an extremely popular approach for weight loss — and as a Registered Nutritionist in London, I often help clients understand how to tailor it safely and effectively. IF is not a traditional diet but an eating pattern in which you alternate between windows of eating and fasting. There are many variations, allowing people to choose the style that fits their lifestyle best. One of the most common methods is the 16/8 approach, where all meals are eaten within an 8-hour window while fasting for the remaining 16 hours. When you choose to fast is flexible — for example, you might fast between 8 p.m. and 12 p.m., or 6 p.m. and 10 a.m. — making it adaptable to different schedules and preferences.
You can change your eating and fasting window to suit your work and training time.
Benefits of intermittent fasting
According to research, intermittent fasting, in addition to weight loss and fat loss has multiple health benefits, such as better insulin sensitivity and improved cholesterol levels.
How to start intermittent fasting?
Fasting means consuming zero calories. While fasting, you can drink water, black coffee (limit to 2 per day) and plain green tea.
The easiest way is to introduce intermittent fasting gradually. Start off by not eating anything between 8pm and 8am. This will give you a 12 hour overnight fast. Then, week later increase the fasting window to 13 hours.
Exercise within or right before your feeding window, and don’t leave longer than two hours after your training without eating anything.
What happens to your body during intermittentt fasting?
Because levels of norepinephrine hormone increase during a fast, short term fasting can increase your metabolic rate.
When you fast, your insulin levels drop significantly, and that facilitate fat burning. Also, human growth hormone (HGH) may increase, and higher levels of human growth hormone facilitate not only fat burning, but also muscle growth.
Working with a Nutritionist
Book an appointment today if you feel like you need more assistance or direction to reach your goals.
Online consultation with a Nutritionist is available for clients who live outside the London area or who are unable to come to my London office. You can enjoy the online consultation from the comfort of your home or office and you will be given the same level of personal attention and care that you would experience coming to see the Nutritionist in person.
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