Are You In The KNOW About Intermittent Fasting?
A study recently came out that can be found on the JAMA network. The study was done in Australia and was designed to study the effect of intermittent fasting and the HbA1c in people with Type 2 diabetes.
almost 140 adults were recruited with type 2 diabetes and randomly assigned to a diet of 500 calories 2 non consecutive days a week and eating normal the other 5 or having a continuous diet of 1,200 – 1,500 calories per day every day. The study lasted for a year.
The results of the study revealed that intermittent fasting was as effective as daily calorie restriction at reducing the HbA1c level.
Now that we know it is good for you, what is intermittent fasting?
Basically it is when you eat fewer meals. I know, I know, just a few years ago everyone said you should be eating lots of little meals throughout the day. The truth is that not one way is right for everyone. I know that I struggled when I tried to eat so many little meals in a day. I didn’t feel good etc. This way works much better for me. I have more energy it’s easier to keep the weight off etc.
The great thing about intermittent fasting is that there are so many ways to do it and there isn’t one right way. They all seem to work so just use which one works for you and your schedule and how you feel.
- Limit your food intake to 500 calories or less for 2 days of the week (not 2 days in a row) and the rest of the time eat a healthy diet without worry about calories. Remember I said healthy. You don’t get to eat anything you want or as much as you want. keep from over eating and eat mostly healthy foods.
- 16:8 diets. Fast for 16 hours a day and only eat during 8 of the hours. Basically don’t snack after dinner and don’t eat till lunch the next day and quit after dinner again.
- Do a 24 hour fast once a week. The easiest way is from dinner one day to dinner the next.
- Alternate every other day fasting. You can eat up to 500 calories on fasting days
These are the top 4 as far as popularity, try them all and figure out which one fits your life and works best for you. Check Out The Video https://youtu.be/lZaxA_NDK-s
Yours in Health,
Dr. Jack Belitz, DC
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