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What Is Intermittent Fasting?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. During fasting periods, your body shifts from using glucose (sugar) as its primary energy source to burning stored fat for fuel. This helps with weight loss, improved energy levels, and better metabolic health.
Unlike restrictive diets, intermittent fasting does not dictate specific foods but focuses on timing your meals to allow your body to rest and repair.
When you fast, your body undergoes several biological changes, including:
These changes contribute to weight loss, better digestion, and enhanced brain function.
There are several ways to practice intermittent fasting, and you can choose one that fits your lifestyle:
By restricting your eating window, calorie intake naturally decreases, and your body burns stored fat for energy.
Intermittent fasting helps lower blood sugar levels and reduces the risk of type 2 diabetes by improving insulin sensitivity.
During fasting, your body activates autophagy, a process that removes damaged cells and regenerates new ones, which may slow down aging.
Fasting may reduce inflammation, lower the risk of Alzheimer’s, and increase the production of brain-derived neurotrophic factor (BDNF), which supports cognitive function.
Intermittent fasting can help lower cholesterol levels, reduce blood pressure, and decrease inflammation, which improves heart health.
Start with the 16/8 method, as it is the easiest to follow and allows flexibility in meal choices.
Drink plenty of water, herbal teas, and black coffee (without sugar) during fasting periods to stay hydrated and suppress hunger.
Focus on whole foods, such as:
Minimize refined carbs, sugary drinks, and fast food, as they can spike blood sugar levels and make fasting harder.
If you feel dizzy, weak, or overly hungry, consider adjusting your fasting schedule. Intermittent fasting should feel sustainable and not like a punishment.
Low-intensity workouts, such as walking, yoga, or weight training, can help maintain muscle mass during fasting.
While intermittent fasting is beneficial for many, it may not be suitable for:
If you have any medical conditions, always consult a healthcare professional before trying intermittent fasting.
Intermittent fasting is a flexible and effective approach to improving health and managing weight. By following a structured fasting schedule, you can experience fat loss, increased energy, improved focus, and better metabolic health.
Start small, listen to your body, and find a fasting routine that works best for you!