Unlock the Benefits of Intermittent Fasting: A New Approach to Your Health

Struggling with fluctuating energy and poor health despite your best efforts? Intermittent fasting may be the solution you've been searching for. This guide will explore how adopting a dedicated eating window can transform your wellbeing.

Continue reading below to learn more about the benefits of intermittent fasting and discover which supplements won’t break your fast.

What is intermittent fasting?

Intermittent fasting means taking breaks from eating to allow your body to burn stored calories and use fat for energy. As you fast, insulin levels drop, boosting fat burning and improving insulin sensitivity. Your body also triggers autophagy, cleaning out damaged cells and supporting regeneration.

How intermittent fasting can boost your health

By strategically timing your meals and fasting periods, you can unlock a host of intermittent fasting benefits that uplift both your physical and mental wellbeing. Here's how this popular practice can make a real difference in your life:

Sharpen your mind

Want to boost your verbal memory and mental clarity? Intermittent fasting could help by enhancing brain health and increasing the production of brain-derived neurotrophic factor (BDNF), which supports better cognitive performance.

Heart health upgrade

Fasting can lower LDL cholesterol, reduce blood pressure, and improve your resting heart rate. Studies show that a high resting heart rate (above 80 bpm) is linked to a higher risk of cardiovascular disease and mortality. Incorporating fasting into your routine can help bring your resting heart rate into a healthier range, promoting overall cardiovascular wellness.

Lower blood pressure

Regular intermittent fasting can help lower blood pressure by enhancing insulin sensitivity and reducing oxidative stress. This contributes significantly to better vascular health and long-term wellness.

Achieve weight loss goals

Struggling with weight management? Intermittent fasting can help by boosting fat burning and making it easier to control calorie intake. Shifting your body's energy from glucose to stored fat aids in effective weight loss and overall fitness, showcasing the powerful fasting benefits of this practice.

How long should your intermittent fasting period be every day?

Before attempting any diet, please consult your GP to ensure you can do so without risking your health. It's important to pick a fasting duration that fits your lifestyle and goal. Once you define what fasting window suits you best, consistency is key to achieving the best results in a healthy fasting journey. Here are three common options.

12 hours a day

The 12-hour fast involves a straightforward approach: fasting for 12 hours each day, often incorporating sleep into the fasting period. For example, you might fast from 7 PM to 7 AM, finishing dinner before 7 PM and waiting until 7 AM to eat breakfast. This method is beginner-friendly, as it limits the fasting window and aligns with the body's natural sleep cycle, potentially promoting fat burning and weight loss.

Fasting for 16 hours

The most common method is 16:8, which involves fasting for 16 hours and eating within an 8-hour window. Typically, you would skip breakfast and start eating at noon, finishing your last meal by 8 PM. This approach may benefit those who have tried shorter fasts without success. Research indicates that an 8-hour eating window can improve metabolic health and reduce risks associated with obesity and chronic diseases.

Fasting for 2 days a week

The 5:2 diet involves eating normally for five days and significantly reducing calorie intake on two non-consecutive days. On fasting days, men usually consume around 600 calories, and women about 500 calories. Studies suggest this method can effectively promote weight loss and improve insulin sensitivity.

What foods don’t break the fast?

An intermittent fasting routine can be easier if you know what won't interfere with your fast. Here are three fast-friendly beverages to help you stay on track with your goals.

• Water: Water is your best friend during a fast. It's calorie-free and essential for staying hydrated. It helps you feel good and supports all your body's functions. Plus, it's perfect for managing hunger.
• Black Coffee: Americanos are a great fasting option because they're calorie-free and can even boost your metabolism. They're also known to help curb your appetite!
• Herbal Tea: Teas can be quite relaxing and are a soothing way to stay hydrated. Just skip the sweeteners and milk to keep it fasting-friendly.

What supplements won't break your fast?

To ensure your fasting experience is not disrupted, it's crucial to select supplements that won't compromise your fasting goals. Here are a few options that can provide health benefits while keeping your fast intact:

• Multivitamins: Most multivitamins contain minimal to no calories and are generally safe to take during fasting periods. They provide essential nutrients without affecting your fasting state.
• Fish Oil: Fish oil supplements are typically free from calories and won't disrupt your fast. They offer benefits like improved heart health and reduced inflammation without impacting fasting results.
• Collagen: Collagen supplements usually have a negligible calorie count and won't break your fast. They support joint health and skin elasticity, making them a good addition during fasting.
• Probiotics: Probiotic supplements are low in calories and won't interfere with fasting. They help maintain gut health and support digestion, which can be beneficial during fasting.

Enhance your fasting journey

Healthy offers a wide range of wellness products and supplements that can be delivered worldwide. Browse our range of supplements to help elevate your intermittent fasting routine and support your overall wellbeing.