Intermittent fasting might be easier than it sounds, read on for further information and potential the benefits of this eating style.
Does intermittent fasting really work?
In a recent review of 27 studies involving over 1200 participants, it was shown that everyone who engaged in intermittent fasting lost weight. The amount of weight lost ranged between 0.8% of their starting body weight, up to as much as 13%. This is significant because research shows us that losing 5-10% of your body weight results in physiological benefits – it can improve your blood glucose levels, blood cholesterol levels, blood pressure, amongst other positive changes.
Incredibly, these weight loss results even occurred in people who did not change or try to control their kilojoule intake. Simply by including a period of intermittent fasting, it naturally followed that people reduced the total number of kilojoules they were eating.
Is it difficult to stay motivated to continue an intermittent fasting regime?
Across the studies reviewed, adherence to the fasting regimes ranged from 77-98% which indicates good levels of motivation to follow the plan. We all know that it is difficult to make diet and lifestyle changes, and it can be even harder to stick with these changes over a longer period of time, so when it comes to intermittent fasting, there must be a number of influencing factors that encourage people to continue.
Intermittent fasting reduces your Cardio Vascular disease risk, it helps to reduce insulin resistance, and most of the weight loss is fat loss. One study has even showed that participants reported improvements in sleep – so could these be the outcomes that motivate people? Well perhaps. Chances are, if you’re seeing weight loss results and you also have goals to improve your health, it’s a combination of these factors that will motivate you to continue.
Will I be hungry while following an intermittent fasting regime?
Studies generally show that hunger levels remain stable, or actually decrease during intermittent fasting.
One 6-month study also showed more than 30% of the participants felt increased levels of positive mood and self-confidence, plus less depression – so if you thought you might be cranky because you’re hungry – these results offer confidence that it’s not likely to be the case.
Will I be able to continue intermittent fasting beyond the first few weeks?
The evidence tells us that maintaining a shortened daily eating window of around 10 hours, with a fasting window of around 14 hours is realistic and manageable over an extended period of time. The best way to alter your daily schedule to accommodate this restricted eating period is through delaying morning meals and bringing evening meals and snacks to an earlier time. With the timing of kilojoule intake becoming more regular, skipping meals isn’t necessary.
I’m interested in trying intermittent fasting, so what’s the best way to try it?
The Jenny Craig Max Up Weight Loss Program incorporates this exciting new science-based innovation involving the body’s natural circadian rhythm, so the perfect place to start is here!