Tuesday, May 14, 2019

Intermittent Fasting

I have read a lot about the benefits of intermittent fasting (“IF”, e.g., 16:8 method). The first number (e.g., 16) describes the number of fasting (non-eating) hours, which can include sleep time. The second number (e.g., 8) describes the number of feeding (eating) hours. Many people implement 16:8 intermittent fasting by simply skipping breakfast.

As I got close to my goal weight using WW, I implemented intermittent fasting into my routine, primarily to get my blood sugar lowered as I have insulin resistance. My fasting windows were between 16 hours and 24 hours. I then stopped using intermittent fasting, but I am considering what role, if any, it could play in addressing binge eating disorder.

Pros
  • Provides a mechanism to force myself to avoid eating because I'm focused on a goal or rule of fasting
  • Develop impulse control
  • Give digestive system a rest between digestion cycles
  • Normalize blood sugar levels and avoid insulin swings that lead to cravings
Cons
  • May lead to binge eating during the "feast" window
There are a lot of different ways to do intermittent fasting, and many different views on what foods are allowed to be eaten during a fast. These are the rules I follow:
  • Water, tea, and coffee (black) are encouraged
  • Non-fat broth is permitted
  • No other food or drink is permitted
Lifeomic has developed an app called the Life Fasting Tracker for IOS and Android that I like a lot for tracking intermittent fasting. It is simple, free, and has a social component.

As I develop my Food Plan, I integrated intermittent fasting (16:8) into my plan as an "Always" rule, a minimum of one day a week.

Lifeomic "Life" Intermittent Fasting App
Lifeomic "Life" Intermittent Fasting App

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