Intermittent Fasting can be a great tool to help tap into fat burning mechanisms and boost gut cleaning. And if you're like the thousands of men and women around the world using the Complete Intermittent Fasting Bundle protocols, you're probably wondering if you can KEEP using Intermittent Fasting and feeling great.
Today, I'm diving into the details of how long you can use Intermittent Fasting.
How Long Can You Do Intermittent Fasting?
A year? A month? A week? Is there a cutoff for how long you can use Intermittent Fasting? The answer depends on how you're using Intermittent Fasting. If you're using Intermittent Fasting to simply skip a meal and therefore force yourself into a state of semi-starvation (calorie restriction), then there is a limit for how long the body can tolerate this state before the metabolism starts to take a downturn.
However, if you're eating enough protein and nutrients during your eating window to keep you satiated and fuel your body, then this shouldn't negatively affect the metabolism. In fact, some studies have found that due to Intermittent Fasting's response on the storing hormone insulin, it can help to increase fat burning mechanisms.(1) However, there are studies showing that a chronic state of calorie restriction can negatively impact metabolism.(2)
This circles back to how you're using Intermittent Fasting. Intermittent Fasting is not a specific diet, rather it tells you when to eat. Because of this, Intermittent Fasting can be used to cut calories (calorie restriction) or to provide structure to meals that support sustainable weight loss and wellness goals. The latter is what we focus on in the Complete Intermittent Fasting Bundle protocols to help make Intermittent Fasting sustainable, satiating and simple.
Can You Do Intermittent Fasting Long Term?
When using Intermittent Fasting paired with proper amounts of protein, fat and fiber to support increased fat burning, AENpeeps have reported using Intermittent Fasting for weeks, months and even years. I personally have been using an Intermittent Fasting structure to support gut health and de-bloating for over 5 years. Unfortunately, there aren't specific studies addressing this exact question - and even if there were, the studies would need to simultaneously also address the types of meals eaten during the Intermittent Fasting eating window. Needless to say, those studies would be quite expensive and may take some time (if ever) to be performed.
One thing we do know about the long term use of Intermittent Fasting is that it's crucial to also address your meals. Assessing that you're receiving adequate amounts of protein to support muscle tissue and body recomposition while getting in enough high quality fats and fiber to provide energy and satiety are all key for long term wellness and weight loss goals with Intermittent Fasting. There may be times you want to halt your Intermittent Fasting routine - such as when pregnant or breastfeeding - however you can speak with your doctor to determine when is the best time for you to start your Intermittent Fasting routine.
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Your Nutritionist,
Autumn
Autumn Elle Nutrition