Updated: Feb 14
Intermittent Fasting has become extremely popular and it seems that reading about, or listening to, information about intermittent fasting is everywhere!
There is so much information on Intermittent Fasting that it can become very overwhelming. For those who are new to fasting, the thought of not eating for hours on end can be very daunting as well.
Health Benefits Of Fasting Plans:
When referring to Intermittent Fasting, many will consider the traditional 16:8 fast. This is a fasting period of 16 hours and then an eating window of eight hours during a twenty-four-hour day.
Others may choose the 5:2 Diet where calories are restricted for two non-consecutive days per week or Alternate Day Fasting. During these weekly fasting plans, calories are traditionally restricted to 500 calories per day for women and 600 calories per day for men.
The Perfect Option:
If the stringency of Intermittent Fasting sounds discouraging, then a Twelve Hour Fast may be a perfect option. A 12:12 Fast is easier to accomplish and also aligns with the Circadian rhythm of the body.
Fasting for 12 hours can easily be accomplished in time periods from 7:00 PM to 7:00 AM or other similar time frames. Even with a shorter fasting window, there are still tremendous health benefits of a twelve-hour fast.
Health Benefits of a Twelve Hour Fast can include:
Maintaining a Healthy Body Weight
Reducing Cholesterol Levels
Controlling Blood Glucose Levels
Reducing Inflammation in the Body
Improving Brain Fog
5 Tips To Accomplish A 12:12 Fast:
Eat an earlier dinner. I find that eating by 6:00 PM at night easily allows for a 12- hour fasting window with a 6:00 AM breakfast.
Have a small healthy snack immediately after dinner, such as berries or other fruit, to prevent reaching for food later in the evening.
Eat nutrient-dense and fiber-filled foods such as fruits and vegetables to stay full during the fasting window.
Stay hydrated as thirst can be confused with hunger. Aim for half of your healthy body weight, in ounces, daily.
Go to bed instead of snacking when boredom strikes before bedtime. Rest and sleep are an important part of a wellness plan too!
While fasting can have many health benefits, it may not be right for everyone. Those with a low Body Mass Index, are triggered by restricted eating due to eating disorders, are elderly or are experiencing chronic health issues should avoid fasting. Before starting any new diet plan, please consult with a medical professional.