As people, but most especially as women, we are inundated daily with the next quick "diet" fix. At the moment there are some of the greatest advances in health and medicine regarding nutritional health. With that at top of mind, I wanted to look into some of the science related to a few topics that have recently peaked my interest, and maybe yours?
As a woman who is overweight, it can be tough to try find a way through all the nonsense about fad diets and extreme changes. Most are easy to say no too, and generally, I have a strong health philosophy, rather than a desire to be "thin". At the get go, this is my personal investigation. I am a Physio, not a dietitian. None of this should be taken as medical advice, just my journey, which I think many can relate to.
If you follow my blog, you know my Vitality journey from a while back. I found it a good learning experience with foods I don't normally try and now have integrated into a normal family meal experience. The photos and constant detailing became annoying and impractical, but worth doing. I found it similar to weigh less from many years back. Unfortunately, one size does not fit all. I did loose some weight with both, but it was so marginal in the end with so much work it was not worth it, rather I took the elements I could manage and incorporated it.
Years ago, some of you may remember, Jason suffered severe psoriasis, later becoming psoriatic arthritis. That was another health journey for our family which made one of the biggest health impacts in our life. After 3 years of seeing a dermatologist and using all kinds of creams and light therapy, everything always came back. It was so frustrating for Jay, who is so hard working and committed to doing what he is told. Eventually, the dermatologist sent him to a homeopath. Now I am very open to natural medicine, I just believe it needs more research and prone to over selling and marketing abuse. When he came home with a diet recommendation (and a whole lot of natural pills sold to him), I was totally happy to give the diet a go with him, as it made sense and was very reasonable. I do strongly believe food is medicine, just a matter of more learning and research. Unfortunately, big pharma and a world full of commercial products and selling targets, they don't see value in funding research that will loose them money. That was our families introduction to the "anti inflammatory" diet. It was quite amazing and within a month he was sooooo much better. Unfortunately, it was extremely restrictive and hard to keep to on a permanent basis. So, as I do, I changed what I could for our family and Jay, which was a lot, and carried on. Its not perfect, but we are healthier for it.
So now we at a new point. My weight always settles back to what its always been, and my health markers still good. I am getting older, and now feel the beginnings of a few aches and pains, that as a physio, I know is aggravated by my weight. I am wanting to try do some research in a few other options that could work for me and in the process share my experience with you. As always, health comes first, but in this instance, a niggly hip from an old injury is making take more seriously a better method of loosing weight. It must be said clearly, that any weight loss journey should be undertaken with medical advice, so this will be my experience, which may not be for you.
I thought I would give intermittent fasting a try. I also though I would document my experience and add a little of my investigation to the mix. This has been done by both my brother and Jason (on and off), to great affect. It is certainly something I see "marketed" to a more male audience online, but one that may just suit my life style.
So what is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. It does not prescribe specific foods but focuses on when to eat.
Types of Intermittent Fasting
16/8 Method: Involves fasting for 16 hours and eating during an 8-hour window.
5:2 Diet: Allows normal eating for 5 days and restricts calorie intake to about 500-600 calories for 2 days.
Eat-Stop-Eat: Involves fasting for 24 hours once or twice a week.
Alternate-Day Fasting: Alternates between days of normal eating and days of fasting.
Scientific Benefits of Intermittent Fasting
Weight Loss: IF can help with weight loss by reducing calorie intake and increasing fat burning.
Improved Metabolic Health: Can improve insulin sensitivity and lower blood sugar levels.
Cellular Repair: Fasting triggers autophagy, a process that removes damaged cells and regenerates new ones.
Heart Health: May reduce risk factors for heart disease, including inflammation, blood sugar levels, and cholesterol levels.
Brain Health: IF may enhance brain function and reduce the risk of neurodegenerative diseases.
Longevity: Some animal studies suggest that intermittent fasting may extend lifespan.
Potential Risks and Considerations
Not Suitable for Everyone: Pregnant women, individuals with eating disorders, or certain medical conditions should consult a healthcare provider before starting IF.
Possible Side Effects: May include hunger, fatigue, insomnia, and irritability, especially during the adjustment period.
Nutritional Balance: It's important to maintain a balanced diet during eating periods to ensure adequate nutrient intake.
So, I was very impressed by the level of, what I consider, good research on the subject, over a long period of time. Honestly, I'm surprised it is not more mainstream, but then again, it does not make people money (imagine an eyeroll emoji).
Let see how this goes!
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