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Intermittent Fasting: Is It Worth the Hype?

New year….new you!

Weight loss remains one of the top New Year’s resolutions. Can Intermittent Fasting help?

Intermittent, 24-hour, alternate day, or 5:2? The names may vary, but each of those is a form of fasting that has been touted as the ticket for everything from anti-aging to weight loss. But what is fasting exactly? Is there any science to support its use? Fasting has been around for years in various forms. It can be motivated by religion, health concerns, or even schedule issues. Fasting is simply not eating for a period of time. In its most basic form, the word “breakfast” means “breaking the fast”– eating after a period of being without food overnight. Fasting is not a diet but instead is a pattern of eating and not eating.

Weight loss remains one of the top New Year’s resolutions. Can Intermittent Fasting help?

Intermittent Fasting is time-restricted feeding. This involves having a window of time when you can eat and a window of time when you can’t eat.

Fasting Is Not for Everyone. The safety of fasting should be discussed with a physician, dietitian, or another healthcare provider.

What Can I Eat During an Intermittent Fast?

One advantage of Intermittent Fasting is that calories don’t need to be counted, but choosing nutritious food is obviously still important. You can’t gorge on cupcakes for 8 hours and expect weight loss or improvements in blood sugar!

Below are a few ideas to get started if you would like to try Intermittent Fasting:

1. Keep your dinner time to a reasonable hour. Late night dinners (10pm) are associated with metabolic syndrome and weight gain.

2. Eat breakfast if you are hungry first thing in the morning. An Intermittent Fast can be flexible.

3. Be mindful of snacking and overeating. Ask yourself; are you truly hungry or is your snack a habit?

4. Choose nutritious food! Include lean protein (chicken, eggs, fish) or plant-based protein such as beans, lentils, tofu.

5. Add lots of vegetables and fruit to meals for adequate fiber, phytochemicals, vitamins, and minerals.

6. Use whole grains (rolled oats, 100% whole grain bread or cereals, brown rice, farro, quinoa) in place of refined grains.

7. Limit alcohol and added sugar intake. Both contribute to weight gain and increased risk for chronic disease.

Stay warm and healthy! 🙂

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DISCLAIMER: These statements have not been evaluated by the FDA. The information is for informational purposes and is not intended to treat, diagnose or cure any illness. Consult a physician before taking any action.

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