I’ve been boasting the benefits of intermittent fasting (IF) for years… way before it was on everyone’s radar.
In fact, I’ve outlined how it can outsmart today’s deadliest epidemics—from fatty liver to cancer—in my monthly Logical Health Alternatives newsletter.
And I’ve explained how it it’s a powerful ally against mental and physical health conditions right here in my Reality Health Check e-letter.
Now, we can add two more astonishing benefits to that already impressive list.
Even better? I’ve experienced them firsthand…
Intermittent fasting and weight loss
According to a new review of 21 different studies, IF may support weight loss efforts for some people.
Researchers analyzed a total of 21 clinical trials, featuring three types of IF strategies:
- Alternate day fasting (ADF)—alternating between consuming 0 to 500 calories on “fasting” days, followed by unlimited food intake on non-fasting days.
- The “5:2” approach—unlimited food intake for 5 days, followed by 2 days of fasting.
- Time-restricted eating—eating during a 4- to 8- hour window.
Each trial lasted about five to 12 weeks and included between 10 to 150 participants.
Ultimately, all three strategies produced three to eight percent weight loss after 8 to 12 weeks. (You’ll see similar results advertised in those popular, hideous, calorie-restricted diets.)
Plus, some subjects showed improvements in blood pressure, cholesterol, triglycerides, insulin resistance, and A1c.
All without “starving” the body of delicious food!
(I must add that IF is by far the easiest method I’ve found for maintaining a healthy weight in a healthy fashion.)
“Focus” on the benefits
Now, I should warn you, there’s a myth about people feeling weak and unable to concentrate during fasting periods. But it’s simply that… a myth!
I’ve been doing IF long before it even had a name, and I’m energized throughout the day. But the minute I eat breakfast or an early lunch, I get tired and have more brain fog.
And the truth is, I’m not alone in that feeling.
In fact, this new research also found that concentration improves with IF. (I don’t know about you, but I think we can ALL benefit from a little extra focus—especially in today’s busy world.)
So, I recommend giving IF a try for various health benefits. You can follow any of the three strategies outlined above. Just make sure you’re choosing healthy food, like those found in my A-List Diet, on your non-fasting days to truly optimize the benefits.
Then, on your fasting days, make sure you’re getting enough protein. It will help control your hunger (think about how much fuller you feel after eating high protein foods, like eggs, nuts, and meat). Plus, it will help you maintain lean muscle, while getting rid of fat.
You’ll also need to drink lots of water.
Of course, if you have a metabolic condition (like type 1 or type 2 diabetes, hypertension) or if you’re taking various medications, you should always consult with your physician before embarking on such a plan.
For a deeper look into the many health benefits of fasting—along with a few tips for adopting it into your healthy lifestyle—check out the July 2021 issue of my monthly Logical Health Alternatives newsletter (“Unleash the power of your body’s natural rhythms and watch your health soar”). Not yet a subscriber? Click here now to become one!
Until next time,
“Intermittent Fasting Good for Weight Loss, at Least Short Term.” Medscape, 03/18/2022. (medscape.com/viewarticle/970545)