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What is Metabolic Health?
Posted on June 9th, 2023 10:54 AM
This week we're discussing how to optimise an intermittent fasting diet for metabolic health.
Intermittent Fasting has become quite popular in the last few years as an easier way to cut calories and lose weight than the traditional method of constant caloric restriction.
There are two main types:
- 5:2 where you eat normally for 5 days of the week and fast for 2 days (can be consecutive or divided)
- Time-restricted fasting where you fast for 16 hours and eat all of your normal meals within an 8 hours window each day.
The length of the fasting window can vary a lot between 20 hours and 16 hours. People may also choose to consume fewer calories during the eating window as well to increase the weight-loss.
Interestingly, the positive impact of IF on metabolic health seems to extend beyond weight loss alone. Research indicates that intermittent fasting (IF) has been found to be an effective method for reducing obesity, diabetes, and cardiovascular disease.
Another bonus is IF's ability to enhance metabolic flexibility, which refers to the body's capacity to transition between a fed and fasted state.
Improved metabolic flexibility allows for effortless adaptation between burning sugar or fat as a source of energy, depending on the type and timing of meals. Stable blood sugar levels are associated with metabolic flexibility, whereas metabolic inflexibility is linked to conditions such as metabolic syndrome, Type 2 diabetes, and chronic inflammation.
It is important to consider potential metabolic risks associated with intermittent fasting (IF).
Several studies have indicated a correlation between IF and a higher propensity for engaging in binge eating behaviours. Such behaviours can negatively impact metabolism by disrupting the production of leptin, a hormone responsible for signalling fullness to the brain. Binge eating also has detrimental effects on blood sugar regulation, resulting in elevated fasting glucose levels and significant insulin responses.
Helpful tips if you practise Intermittent Fasting:
- Begin your fast-breaking meal with a nourishing and uncomplicated dish packed with fibre, protein, and beneficial fats.
- Give priority to consuming nutrient-dense, unprocessed foods of high quality.
- Explore various fasting windows to discover the one that best suits your schedule and lifestyle through experimentation.
If you're interested in trying IF, check out our Intermittent Fasting Plan. We offer juice & salad or juice & soup options. Both the salads and soups are packed full of complex carbs to help reduce the insulin spike and keep you in good metabolic health :)
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