INTERMITTENT FASTING

it is an eating plan that switches between fasting and eat on a regular schedule.

it deals with when to eat but not what to eat.

research shows that intermmitent fasting is a way to manage your weight and prevent or even reverse some forms of disease.

HISTORY OF INTERMMITENT FASTING

1.prehistoric times: man was a hunter and fruit gatherer…took a lot of time and energy to hunt/gather  without food .

2. farming times: man learnt to farm: toiling in the gardens and walking was the rule.

3. morden times of 24/7:  computers, vehicles, tv shows, hand phones, emails,social media, supermarkets ….sitting and snacking all day+night =extra calories and less exercises mean higher risk of obesity, dm type 2, heart diseases and more….

HOW DOES IT WORK

1.choose regular time periods: 16/8 or 18/6

2. eat one meal a day two days in a week

3.

mechanism of action: metabolic switching:

after hours without food, the body exhausts its sugar stores and starts burning fat.

this is a period when your body has burned through the calories consumed during your last meal and begins burning fat.

nb: during feeding times avoid high calorie junk food, and super fried items. 

WHAT CAN I EAT WHILE INTERMITTENT FASTING?

 take only zero calorie beverages

1.water

2.black coffee

3.black tea

PEOPLE NOT ALLOWED INTERMITTENT FASTING

1.children and teens under 18 years

2.women who are pregnant or breastfeeding

3. people with type 1 diabetes on insulin

4.those with history of eating disorders

 HEALTH BENEFITS OF INTERMITTENT FASTING

1.longer life….through:

2.protects against dm type 2, heart diseases, hypertension,  age related neurodegenerative disorders, obesity & its complications, inflammatory bowel diseases and many cancers.

3. improves physical performance: fat loss but muscle mass maintained

4.boosts immune system: reduces tissue damage during surgery

5. weight loss: leaner and a healthier body
 

6.  A sharper mind: boosts working and verbal memory in adult humans