With a growing emphasis being placed on lifestyle habits that support optimizing health, there seems to always be a new diet at the center of discussion and 2018 was no different, with intermittent fasting being a hot topic amongst wellness enthusiasts. Intermittent fasting is not a diet, by definition, a diet refers to the specific types of foods you do or do not consume.
Intermittent fasting, however, is technically an eating style that allows for food consumption during specific hours. While intermittent fasting is an effective way to lose pounds, it is more effective as overall lifestyle modification, than simply a diet. Over the last few years, the eating style has continued to gain popularity among wellness communities due to research supporting benefits.
A fast is defined as a period of time in which one abstains from consuming or some food or beverages, popular amongst religious groups. However, we all fast for at least some short period of time daily, usually while we are sleeping. Which is why the first meal of the day is named “breakfast” to show that you are breaking your fast you were on while sleeping through the night.
One common intermittent fasting regimen is the 16:8 method. While on this fast individuals are allowed to consume whatever they like for 8 hours throughout the day, for example from 11am to 7pm, or some other 8 hour time frame. During the other 16 hours of the day individuals are only allowed to consume water, no calories from beverages or other snacks.
Research has shown that intermittent fasting may be beneficial in lowering risk factors for lifestyle related conditions and disease. One of the benefits associated with intermittent fasting includesimprovement of insulin levels in the blood, as well as insulin sensitivity of cells which can help with diabetes and other metabolic disorders. Intermittent fasting has also been proven to push cells towards apoptosis, a process in which damaged cells are recycled and waste products removed, decreasing the risk of cancer due to overgrowth of damaged cells.
In addition to removing cells, fasting can also cause cells to produce more human growth hormones as well as increased expression of genes associated with longevity and disease protection, both of which lead to improved performance and function. Other benefits of intermittent fasting have included reduced inflammation, increased brain capacity, and even weight loss.
If intermittent fasting has so many benefits and so many people have achieved great results from using the method, why don’t more Americans participate in the lifestyle? It is simply a case of mind over matter. Because of the way our human bodies have been wired throughout history, and the biggest threat to our survival being starvation, we are driven to consume food in order to stay alive.
In the past, the threat of starvation has always loomed over our ancestors which over time created a natural instinct to eat whenever food was available. However, today in our food-rich society it is vital that we fight the urge to eat at all times simply because food is available.
Dr. Kevin Kinney, board certified and licensed Chiropractic Physician featured on INSIDER.com, TheTodayShow.com & BlackDoctorsMatter.org. Connect with Dr. Kev at drkevinkinney.com or @DrDuval904
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