![]() ![]() Regardless of what time of day you break our overnight fast, scientific evidence shows that all humans have improved cognitive performance and more sustained energy from meals that don’t spike our blood sugars, so meals with a lower glycemic load. Some people (like growing children or people on certain medications) do not need to fast this long, and should have a healthy meal before their school or workday. Most people who try overnight fasting find this a pretty easy routine to maintain. This type of overnight fasting is called circadian rhythm intermittent fasting, and is linked to lower blood sugar and insulin levels, as well as healthy weight loss. You’ve now completed a 16-hour fast, and you slept through most of it! Your meals occur only during an eight-hour period of the day, and you make these healthy meals, with lots of fruits and vegetables, lean protein, healthy fats, legumes, and whole grains. Only liquids, like water, coffee and tea without sweeteners, seltzer, and even broth are allowed during the fast. (It’s a good idea to avoid eating anything in the two to three hours before sleep anyway.) Then, you do not eat until 16 hours later, somewhere between 9 am and 12 pm. Overnight fasting: Good for weight control and easy to doĮvidence is growing in support of fasting for weight control, weight loss, and better metabolic health.Īn overnight fast could look like this: You stop eating before nightfall, somewhere between 5 and 8 pm. That old myth about “revving up your metabolism” with food first thing was largely created by breakfast cereal manufacturers. If you are not hungry when you wake up, that is normal, and you do not need to eat. That’s right, folks: breakfast does NOT have to happen first thing in the morning. Breakfast is how we break our overnight fast, and for many people, breaking fast doesn’t have to happen first thing in the morning. If you asked someone to list some typical regular weekday morning breakfast foods, they’d probably rattle off things like cereal, toast, bagels, muffins, pancakes, waffles, and maybe eggs and bacon.īut here’s the deal. ![]()
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