What is intermittent fasting?

Intermittent fasting is an eating regime that cycles between a period of fasting and a period of eating. Typical methods are 16/8 – where you fast for 16 hours and eat within an 8-hour period, for example between 12pm and 8pm. Alternatively, the 5:2 method, suggests consuming only 500-600 calories on two non-consecutive days and eating normally for the other 5 days of the week.

The Eat Stop Eat method involves doing a 24 hour fast once or twice per week and eating normally for the rest of the week. So, for example, if you have dinner on Monday evening at 6pm and then do not eat anything until Tuesday evening at 6pm, you have completed a 24 hour fast. You may drink water and other zero calorie beverages during the fasting periods.

By using one of these methods, you will reduce the number of calories you eat in a day and weight loss should follow, as long as you don’t over eat during the eating period. Studies have shown the most common and successful method is the 16/8 method. Scroll down for 5 day diet plan using this method.

What are some of the benefits of intermittent fasting?

Weight loss and a reduction in belly fat

According to research, intermittent fasting can help you lose weight and belly fat.¹

A review of scientific data in 2014 showed that intermittent fasting can cause weight loss of between 3-8% over 3-24 weeks. In addition, people also lost 4-7% of their waist circumference which indicates a reduction in belly fat.¹  which is great news for slimmers!

Can reduce insulin resistance

Type 2 diabetes is on the increase and is diagnosed by an increased amount of glucose in the blood.

Human trials on intermittent fasting showed a reduction of fasting blood sugar by 3-6%.¹

Can reduce oxidative stress & inflammation

Oxidative stress is bad news for the body this can lead to cell and tissue damage and is involved in many chronic health conditions.²

Fortunately, several studies have shown that intermittent fasting may support the body to guard against inflammation and oxidative stress.^3,4

 May support heart health

Research suggests that intermittent fasting may reduce ‘bad’ cholesterol, blood triglycerides, blood sugar and insulin resistance – which are all factors linked to heart disease.⁵

 May prevent cancer

Results of animal studies show that intermittent fasting may be a tool to prevent cancer.⁶

A word of caution

Intermittent fasting may not be suitable for everyone. Individuals with type 2 diabetes can fast, however they should do so only under medical supervision. Individuals taking medication should discuss with their GP whether intermittent fasting is right for them, due to the need for some medication to be taken with food. Fasting is not recommended for adolescents who are still growing and women who are pregnant or breastfeeding should not fast.

Additionally, fasting is not suitable for anyone with an eating disorder or who have a history of an eating disorder.

To finish

Intermittent fasting can be a great tool to aid weight loss and with the added benefits as highlighted above therefore for those who can fast it is worth a try. For those individuals who cannot fast, there are other strategies that can help. if you want more information about this chat to our specialist weight loss Dr or nutritionist for guidance.

References

1. Barnosky, A,.R. and Varaday, K.A. (2014) ‘Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings’ Translational Research, 164(4), pp.302-311
2. Johnson, J. et al. (2007) ‘Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma’, Free Radical Biology & Medical Journal, 42(5), pp.665-674 doi: 10.1016/j.freeradbiomed.2006.12.005.
3. Aksungar, F.B., Topkaya, A.E. and Akyildiz, M. (2007) ‘Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting’, Annals of Nutrition and Metabolism, 51, pp.88-95. doi: https://doi.org/10.1159/;000100954.
4. Al-Islam, M. et al. (2011) ‘Intermitttent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects’, Nutrition Research, 32(12), pp. 947-955. doi: https://doi,.org/10.1016/j.nutres.2012.06.021.
5. Varady, K.A. et al. (2009) ‘Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults’, The American Journal of Clinical Nutrition, 90(5), pp. 1138-1143, doi: https://doi.org/10.3945/ajcn.2009.28380.
6. Lee, C,. et al. (2012) ‘Fasting Cycles Retard Growth of Tumor and Sensitize a Range of Cancer Cell Types to Chemotherapy’, Science Translational Medicine, 4(124), pp. 124ra27, doi: 10.1126/scitransimed.3003293.

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We’re increasingly seeing a lot of ‘Self Care’ advice floating around in all areas of our life, from social media and TV to advertisements for drinks and even furniture?! So, what is self care to you? Is it sat in front of the TV binging on your favourite Netflix series? Your nightly skin care routine? or is it taking yourself off for a long hike in the woods?

What is the definition of self care?

According to Wikipedia the definition of ‘Self Care’…

Self-care is any necessary human regulatory function which is under individual control, deliberate and self-initiated.

What does that mean?

Basically, selfcare is the practice of consciously doing things that preserves or improves your mental or physical health.

What are the benefits?

By improving your physical and mental health you are taking control of your life and overall health. This releases feel good hormones such as serotonin, giving you that feel good feeling and wave of feeling upbeat.

Can we have too much self care?

If your go to self care regime is sat in front of the TV eating a bar of galaxy, do you think if you did this for 3 days straight you would feel good about yourself? Or if you like to run but ran for 6 hours straight every day, how do you think that would affect your body and most importantly your metal health? Like most of the good stuff in life, you need a balance.

Our conclusion

Self care is a great way to check in with yourself, give yourself a break and take stock of what makes you feel good. So, if you fancy a pamper, or you need an extra hour in bed then go for it! But if you find yourself skipping work for the third day in a row and cancelling plans for the fifth time to stay in and watch Tiktok videos until 3am, have a think if your self  care habits could have turned toxic.

If you want to take control of your self care in the form of your nutrition, diet or skin care. visit our website  for services and advice we offer.

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Concerns about the virus, our loved ones, jobs, finances and what the future holds are overwhelming and may take a toll on our health. While we don’t have all the answers, we offer some tips and guidance to help you care for your physical and mental health while trying to navigate through this extremely difficult time.

Tips

• Eat a balanced diet of whole foods, including protein, healthy fat and complex carbohydrates. Pile your plate high with vegetables and keep yourself well hydrated.
• Get active!! Aim for at least 30 minutes of exercise each day if you are able to. Physical activity releases our happy hormones and gets our heart pumping. It is also a great stress buster.
• Stick to a daily routine. With many of us working from home and/or facing changes in our daily lives it is easy to let good habits slip. Try to add structure to your day. Get up and go to bed at the same time, eat at regular meal- times and add in times for focused productivity, to help you feel more in control.
• Talk about how you are feeling with a trusted family member or friend. This is so important to help us keep a check on our emotions. It is perfectly normal to have feelings of despair, worry and helplessness due to the current situation. Reach out to your loved ones by phone, email or video call on a regular basis.
• If watching the news and reading social media updates about Covid-19 are causing you stress and worry, try to limit your exposure. Perhaps just watch one news bulletin each day, to keep yourself informed but not overwhelmed.
• Find some enjoyment in each and, every day. Revisit your favourite hobby or try something new. There are lots of ideas online depending on your interests. It can be a great distraction from the news and a way to boost your mood.

And of course, continue to follow the government guidelines on social distancing and familiarise yourself with which lockdown tier you are in.

Stay positive and safe!

The post Support Your Physical & Mental Health through the new COVID Restrictions appeared first on Bold Street Slimming & Cosmetics.