EMA Care Blog

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Intermittent Fasting

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Over the years, we've been approached by people who've asked us about different kinds of diets and food plans. Intermittent fasting has become very popular over the last few years. It is a method of dieting that restricts the amount of time you are allowed to eat. The diet doesn't limit what you eat but when you eat. 

Intermittent Fasting has many advantages:

  1. There are many different "plans" to choose from, and you can customize your dieting plan. Some people choose 8:16 (eating for 16 and fasting for 8), 16:8, 20:24, etc. 
  2. It helps you develop healthy habits - specifically the habit of snacking. Many people snack in the middle of the day on chocolate, crackers, cookies, and other unhealthy snacks. Intermitted fasting eliminated snacking habits because it prohibits you from eating during certain hours of the day. 
  3. Weight loss. This diet is great for people who tend to overeat and snack a lot because it limits the amount of time that they can eat during the day. 

The diet has been shown in some cases to help people lose weight and lower heart disease. However, the diet also tends to lower your lean muscle by 5%. This is likely to decrease bone density and make you more prone to also, these. These diets don't last long – you're more likely to gain the weight back within a short amount of time.

Fasting causes your body to go into 'starvation mode. During starvation mode, your body tends to store as much fat and energy as it can. Our fat cells have memory. Therefore, when you're in starvation mode, fat cells preserve their fat and energy. When you start eating again, they try to absorb as much fat as they can. So, while intermittent fasting seems like an easy diet because you don't have to count calories and eat certain foods, you are more likely to gain a lot of weight when you stop the diet.

This diet is, however, good for pre-diabetics. When we eat, our body releases insulin into the bloodstream to supply the cells with energy. Still, those who are pre-diabetic are insulin-resistant, which means their blood sugar levels remain elevated. Intermittent fasting helps those who are pre-diabetic because it requires the body not to produce insulin as often.

EMA Care recommends the following diet:

  • Eat 3 meals a day (+ healthy snacks in between meals).
  • The meals should consist of protein, fat, and a carb. The carb should be a healthy carb like roasted vegetables, quinoa, and sweet potato.
  • It is essential to eat a little fat every day – because certain vitamins are absorbed through fat. The best fat is cheese, nuts, and avocado.
  • The snacks in between meals should be healthy (vegetables, nuts, etc.).
  • Drink a lot of water.
  • Don't eat carbs after 6 pm.
  • Exercise at least 4 times a week.

This diet is good for losing weight and maintaining a healthy lifestyle. However, everyone has a different body type. Some diets work better for some, and other work better for others. 

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