Restricted eating, often referred to as intermittent fasting, is a lifestyle change we encourage many of our patients to implement. At Omnia Health, it is our job to help you unlearn any habits that can negatively impact your overall well being. Part of that entails debunking health myths and providing you with the knowledge and resources you need to make better choices for your body.
The first thing you need to know is that intermittent fasting is not a fad! There are studies reiterating the fact that it is good for you. And when you commit to it, positive results will follow. If you’re wondering whether or not intermittent fasting is right for you, the best way to answer that question is with more questions.
Do you have issues with your metabolism?
Do you have elevated glucose levels?
Is your Hemoglobin A1C higher than average?
Do you have elevated triglycerides?
Do you have diabetes or does it run in your family?
Are you trying to lose some extra pounds?
If you answered yes to one or more of these questions, intermittent fasting is likely to be a smart and effective solution. At the very least, it will serve as a good starting point to get your health going in the right direction.
Where To Begin With Intermittent Fasting
When you are just starting out, you want to choose an intermittent fasting plan that is feasible. If you begin with a restricted eating pattern that is too challenging, you are setting yourself up for frustration and failure. Start easy and work your way to more advanced options (if that’s something you’re interested in pursuing).
At Omnia Health, we recommend our patients start with a 12 hours on, 12 hours off plan. Aim to implement this five days a week. You can choose to eat from 5am to 5pm or 7am to 7pm. Whatever makes the most sense with your schedule. We do, however, condone eating late at night. As mentioned in one of our earlier blogs about healthy sleeping habits, consuming food close to bedtime will impact your quality of rest.
Studies show that eating late could impair your metabolism while raising insulin levels, fasting glucose, cholesterol, and triglyceride levels.
Source: Penn Medicine News
Once you feel comfortable with the 12 hour fasting increments, you can graduate to the 10 and 14 schedule. This plan involves fasting for 14 hours and eating for 10 hours. Again, the goal is to maintain this routine for five days a week. Be consistent and give it time to see results.
We’ve seen patients dramatically reduce their Hemoglobin A1C levels, as well as improving their fasting insulin and glucose levels. And let’s not forget about weight loss, which is a motivating factor for many who jump on the intermittent fasting bandwagon. If you stick with the program, odds are you will start to notice an improvement in your physical and mental well being.
Intermittent fasting can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, inflammatory bowel disease and more!
Source: hopkinsmedicine.org
For those who are looking for more advanced forms of intermittent fasting, there are programs that mimic highly restrictive diets, involve having just one meal a day or even move into nutritional ketosis territory. These approaches are not for everyone and should be recommended on a case by case basis.
Healthier Habits Start Here
That being said, the 12 hours on and 12 hours off intermittent fasting routine is a healthy lifestyle change within reach for everyone. If there’s a chance you could improve your quality of sleep, boost your energy levels, improve your digestion, and lose some extra weight, it’s worth making the effort.
Don’t let the words “restricted” or “fasting” deter you. Remember to keep in mind the end goal of making these lifestyle changes is to give you the opportunity to live life to the fullest. There is nothing more liberating than feeling your best!
For more tips and insights on how to improve your health and well being, follow us on Instagram or Facebook {omniahealthcolorado} or join our newsletter. Feel free to reach out with any questions and take advantage of our free wellness consultation. This could be the jumpstart you need to get your health on track.
