If you're new to Intermittent Fasting, how can you tell if Intermittent Fasting is working? Today I'm sharing 5 signs to look out for so that you can pin point when Intermittent Fasting is starting to kick into action!
How Can You Tell If Intermittent Fasting Is Working?
Because Intermittent Fasting has a unique system of addressing weight loss and energy production, there are a few ways to tell when Intermittent Fasting starts to work.
#1 You're Not Hungry
Intermittent Fasting reduces hunger by increasing the fat burning process called lipolysis.(1) It helps to increase the fat burning process by naturally allowing the fat storing hormone insulin to dip back down during the fasted state.(1) This fat burning process provides a stable energy source for the body to use, which then signals to the body that you don't need to eat.
#2 Body Fat % Is Going Down
A 2020 review of Intermittent Fasting and weight loss found that Intermittent Fasting primarily uses fat as fuel. Intermittent Fasting is also unique in that it has been found to naturally boost muscle protecting hormones, such as growth hormone.(1) This combo helps to increase fat burning while sparing muscle mass.
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#3 Improved Bloating/Bowel Movements
One often forgotten or ignored benefit of Intermittent Fasting is that it inherently allows for the gut cleaning process, called the Migrating Motor Complex (MMC), to be stimulated. The MMC is only stimulated by not eating (aka fasting) and aids in flushing out left behind food and bacteria that typically cause bloating. By incorporating Intermittent Fasting, this can help to stimulate the MMC.
#4 Increased Energy Levels
One of the more well known perks of Intermittent Fasting is that it stimulates cellular cleanup, called autophagy. This process cleans out dysfunctional mitochondria and cells that aren't really efficient at creating energy. This cleaning process makes room for more highly functioning cells and mitochondria to flourish and provide for more stable energy levels. Not to mention, the boost in fat metabolism (fat breakdown) provides a very stable energy source that is more reliable than glucose.
#5 Decreased Sugar Cravings
With the inherent increase in fat burning mechanisms with Intermittent Fasting also comes the decrease in sugar cravings. Sugar cravings are largely physiological. It's often a sign that you have either not eaten enough protein/fat at your last meal OR that the body is relying on sugar/glucose as an energy source. When we switch over to using fat as fuel during the fasting period, this can help to greatly reduce sugar cravings. The one caveat is if you're breaking your fast with a high sugar/starch containing meal, which can quickly derail Intermittent Fasting results. This is why the Complete Intermittent Fasting Bundle focuses on foods that are rich in protein, fats and fibers, like the Blueberry Hemp Smoothie, pictured below.
How Long Does It Take For Intermittent Fasting To Work?
AEN peeps have reported zero bloating after just 24 hours of using Intermittent Fasting. After just 2-3 days, they have also reported significantly improved sleep and increased energy levels. After 1 week, reduced sugar cravings and more regular bowel movements. Weight loss results also vary, but AEN peeps have reported a range of 1-5 pounds of weight loss within just the first week of the Complete Intermittent Fasting Program.
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Your Nutritionist,
Autumn
Autumn Elle Nutrition