Intermittent fasting has been proposed as an effective means of supporting weight loss and well as helping maintain ketosis. It involves fasting up to 14 hours per day with the goals of supporting ketosis and calorie restriction. In and of itself, intermittent fasting alone will not support weight loss. Nutrient intake, nutrient diversity, nutrient density, and caloric balance are still required. In other words, intermittent fasting while eating bon bons remains unhealthy and unlikely to support weight loss.
My general recommendation for intermittent fasting is to avoid eating after dinner, and preferably finish dinner by 7:00PM. Fast overnight at least 12 hourslate night snacking can really complicate our metabolism. I also recommend avoiding snacking between meals. Changes in meal contentincluding lots of vegetables (especially leafy greens!), healthy fats, and small portion of healthfully raised protein sourcescan sustain us between meals. Since this may be especially difficult for those with reactive hypoglycemiaplease schedule an appointment to discuss dietary and supplement support.
The science in a nutshell: When we eat (especially carbohydrates but proteins, too), insulin is released. Insulin is all about getting glucose out of our bloodstream and STORING energy (AKA, fat!). When all is working as designed, insulin is secreted after a meal, keeping blood glucose levels optimal. Then blood glucose starts to dip and the liver releases glucagon (another hormone). Glucagon REMOVES energy from storage in order to keep blood glucose optimal between meals and during our overnight fast. If we are constantly eating, snacking, throughout the day, insulin remains the required hormone. When insulin is elevated, weight loss is impossible. If you do have a snack, be sure that it includes a healthy fat (nuts, seeds, avocado, etc.) and avoid carbs (crackers, chips, cookies, etc.).
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