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Intermittent Fasting

Most fitness professionals will tell you that if you want to lose weight you must eat breakfast and they may say something like this “Make sure you start off with a healthy breakfast, so you can get that metabolism firing first thing in the morning! Or “make sure you eat six small meals throughout the day so your metabolism stays operating at maximum capacity all day long”.

Image Fitness UK Intermittent Fasting

I am in no way suggesting this is incorrect, in fact these nutrition strategies have worked for many people for many years. But what about the people that find it very difficult to eat breakfast and also cannot manage to eat six small meals in a day? Are they the clients we give up on? Maybe not!

With so many fad diets out there its difficult to trust any of them, but many will argue that fasting is not a fad and that fasting is at times a personal choice made by many religious groups. Intermittent Fasting (IF) has been around for years but recently this style of eating has come to the forefront and has been modified to suit certain people. In simplistic terms, we all fast intermittently every day when we sleep but there has been a number of different ways to engage in IF in order to see positive physiological results. Your glycogen (a starch stored in your muscles and liver that your body can burn as fuel when necessary) is depleted during sleep (fasting), and will be depleted even further during training, which can further increase insulin sensitivity. This means that a meal immediately following your workout will be stored most efficiently: mostly as glycogen for muscle stores, burned as energy immediately to help with the recovery process, with minimal amounts stored as fat.

Dr.Mercola recommends eating your required calories via nutrient dense macro-nutrients during a 6 hour window from 12pm-6pm. He has reported improved insulin and leptin sensitivity, reduces over eating, increased ability to burn stored fat as energy, a decrease in inflammation and a reduction in weight gain. He has pointed out that this style of eating is not for everyone, especially anyone hypoglycemic, diabetic or pregnant women.

Dr.Berardi at Precision Nutrition has suggested that the area of IF is an area that requires further research on human subject but at the same time he does believe that IF can in some cases aid some clients achieve positive results. He continues to add that he has helped thousands of people achieve life changing results via individualised macro-nutrient ratios along with sound exercise regimes.

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