AS a personal trainer for over a decade I’ve seen countless diet trends come and go.
But intermittent fasting (IF) is one that’s stood the test of time — and for good reason.
Far from being just another weight loss fad, IF offers a host of health benefits backed by solid scientific research.
So what exactly is intermittent fasting?
Simply put, it’s cycling between periods of eating and fasting.
The most popular methods include the 16/8 approach (fasting for 16 hours and eating within an eight-hour window) and the 5:2 diet (eating normally for five days and restricting calories for two non-consecutive days).
One of the most misunderstood aspects of IF is that it’s all about calorie restriction.
While it can help create a calorie deficit, the real magic happens at the cellular and hormonal levels.
During fasting periods, your body initiates cellular repair processes and changes hormone levels to make stored body fat more accessible.
Studies have shown that IF can:
1 Improve insulin sensitivity, potentially reducing the risk of type two diabetes.
2 Boost brain health by increasing the production of brain-derived neurotrophic factor (BDNF).
3 Reduce inflammation and oxidative stress in the body.
4 Potentially increase longevity by activating cellular pathways similar to those in calorie restriction.
It’s worth noting that IF isn’t for everyone.
Pregnant women, those with a history of eating disorders and individuals with certain medical conditions should consult a healthcare professional before trying IF.
For those who do give it a go, remember that what you eat during your eating windows still matters.
Focus on nutrient-dense, whole foods to maximise the benefits of this approach.
Intermittent fasting isn’t just about shedding pounds — it’s a powerful tool for overall health and wellbeing.
As with any lifestyle change, consistency is key.
Give it time, listen to your body and you might just discover the numerous benefits that extend far beyond the scale.
Our columnist Lewis Bidgood is a level four personal trainer, certified nutritionist and the owner of Stourport’s In 2 Shape Gym.
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