The Benefits I’ve Discovered with Intermittent Fasting 3 Months On

Returning to Intermittent Fasting the past few months has been revelatory especially as I’ve followed this way of eating/ abstaining for at least 14 hours, on several occasions before, firstly after my second son, Alexander, was born, around the time he turned 4 months old (he’s now 13 years old) and then recently over the past few months, the second time I’m trying to fast, since having my third child, my daughter, who is now 4 years old. Keeping up? Good! 

This has by far been the easiest experience of fasting. I’ve had very little hunger pangs and those I’ve had have been manageable, even when fasting for 16 hours plus and on the few occasions when it’s been 19 hours (more circumstantial than intentional). 

Harvard researched IF and found the optimum period of fasting for women is 14 hours. 

Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, said the below in the linked article above,

‘Recent research has found that intermittent fasting has a similar or even modest benefit over traditional calorie-restriction dieting for weight loss.’ He continued, ‘But perhaps its main advantage is its simplicity, making it easier to follow compared with other weight-loss plans.’

Fasting has huge benefits. I’ve listed a few below: 

Weight Loss and Fat Reduction: fasting encourages the body to use fat for energy rather than glucose, making it the ideal way to lose excess weight, especially the more dangerous visceral fat. 

Improved Metabolic Health: IF lowers insulin resistance and helps to improves blood sugar control, which is critical in preventing prediabetes and managing type 2 diabetes. 

Reduced Inflammation: Fasting lowers markers of inflammation so fits in with an anti inflammatory diet, potentially alleviating conditions like arthritis and supporting heart health and energy levels.

Cellular Repair and Anti-Aging: The process of autophagy is switched on during intermittent fasting, which can reduce disease and helps to prevent signs of aging. 

Improved Cognitive Function and Sleep and Better Hormonal Health: IF can reduce brain fog, PMS and PMDD, promotes better sleep and greater mental health. 

I’ve noticed my usual PMS has been alleviated the past two cycles and I feel I eat far less in my usual 10 hour eating period than when I wasn’t fasting. I’m certainly making healthier choices too.

I abstain from fasting during my period (I only managed a few days during menstruation) and I always listen to my body and its cues. I like black coffee or tea (decaf too) as well as water during my fasting period. I then like to break my fast with bone broth and a protein-heavy brunch or lunch. I prioritise fibre, plants and protein when it comes to the two meals and snacks I eat most days sticking to an anti inflammatory way of eating (with some treats for good measure)!

The anti inflammatory diet is based on the Mediterranean diet and is one I’ve always followed (my parents are Greek) but I’ve certainly become more mindful of what I’m eating, avoiding UPF and trying where possible to eat seasonally and organically. 

I’m feeling stronger than I have in a long time so I’m going to keep it up.

Have you considered fasting?