when you think about changing your eatinghabits, the first thing that comes in mind is eating the right food and avoiding thewrong food. either it's eating fewer carbs, less fat, more protein, or eating less ingeneral, it's always a focus on what you eat. but what if we're missing the point? whatif it's less about what you eat, but more so about when you eat? is it possible to loseweight, burn fat, build muscle, and overall feel healthier by changing not your food decisions,but your timing decisions. well, one popular food scheduling plan thathas sprouted in recent years is "intermittent fasting."the concept of intermittent fasting is all about adjusting your eating schedule in away where you basically eat breakfast, lunch,
and dinner, all within a window of time. maybewe can call linnerfast... or brunchner, or whatever. this window is typically 4-8 hourslong. the other 16-20 hours of your day are spent "fasting," where you're eating no foodat all and the only thing you can consume is water or, in some cases, black coffee.the idea of fasting is actually really old. in fact, there's a good chance that the religionthat you might be practicing has some form of fasting period. so why is fasting a goodidea? the most important aspect of fasting in aphysiological standpoint is that it helps reduce insulin levels in your body. insulinis the primary hormone responsible for the conversion of your glucose molecules, or sugar,into fat. when you fast, you consume less
sugar, and insulin levels drop. but your bodywants to maintain a certain level of blood glucose to make sure you have energy readilyavailable in case you need it. and out comes insulin's mortal enemy "glucagon!" now glucagondoes the exact opposite of insulin where instead of taking glucose and converting it to fat,it takes fat and converts into glucose. and at this same moment, your body is also pumpingout catabolic hormones such as epinephrine, which further accelerates the breakdown offat through activation of the enzyme hormone-sensitive lipase . and what's cool about epinephrineas well is that it also acts as protection for lean mass. when epinephrine is present,the breakdown of muscle protein is prevented during a fasted state, but only up to about72 hours. luckily, intermittent fasting doesn't
last nearly as long.and studies show even more benefits for intermittent fasting. since fasting involves the reductionof insulin concentration, your body will adapt and become more responsive to insulin, whichhelps reduce the risk of diabetes. there are even studies that linked intermittent fastingwith reducing chances of breast cancer events by 50%.so the basic breakdown is this: insulin goes down, glucagon goes up, you burnmore fat as energy, lean mass is protected by epinephrine, and you're probably goingto feel really hungry. and that's the main problem, by far, for intermittentfasting. can you really go 16 hours without eating each day? now there are some peoplethat state it will get better over time. your
body adapts to the increase duration of thefasted state and becomes better at utilizing fat for energy. but no doubt this is not foreveryone. if you're battling constantly with hunger, you might be better off splittingmeals throughout the day and eating more satiating foods. and just like any other food plan,you can't escape calories when it comes to weight change. if you're trying to lose weight,you still gotta drop them calories. a typical fasting schedule looks like this:10pm, you start your fast and go to bed, wake up at 6am and have some water or black coffee.at 2pm, you now have fasted for 16 hours and your feeding schedule begins. you're allowedto eat anytime and anything between the hours of 2pm and 10pm, where the latter is whenyou go back to sleep. sounds like something
you can do? why not give it a shot? if you tried intermittent fasting before ordoing it now, let us know about your experience in the comment section below. please don'tforget to like and subscribe!
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