There's been a lot of buzz around intermittent fasting. Whether you've heard of it or not, we're bringing you up to speed on the health benefits of this lifestyle.
In December 2019 a scientific study was published in the New England Journal of Medicine* verifying the health benefits of two types of intermittent fasting: 5:2 and 7.
5:2 Intermittent Fasting
- Eating normally for 5 days a week
- Consume only 500-700 calories the other 2 days a week (space these days out ~3 days apart)
7 Intermittent Fasting
- Eating normally 6-8 hours each day, then fasting for 16-18 hours within a 24 hour period
- A typical fast may be from 7:30 pm until 11:30 am, then eating normally from 11:30 am until 7:30 pm
Studies show that restricted caloric intake or intermittent fasting has amazing health benefits including increased life span. According to the study, during the fast period, or low calorie intake days, there is a metabolic switching from liver-derived glucose to fat cell–derived* and your liver begins to produce ketones.
“Ketones are chemicals your liver makes. You produce them when you don't have enough insulin in your body to turn sugar (or glucose) into energy. You need another source, so your body uses fat instead. Your liver turns this fat into ketones, a type of acid, and sends them into your bloodstream. Your muscles and other tissues can then use them for fuel.”**
Ketosis is a natural metabolic state. It involves the body producing ketone bodies out of fat, and using them for energy instead of carbs. When this switch occurs it has a profound effect. Some of the benefits are: Metabolism Brain Health (increasing Cognition), Glucose Regulation, Blood Pressure Improvement, Expressions of Antioxidant Defenses, DNA Repair, Tissue Damage Repair, Inflammation Reduction, Cancer Growth Inhibition, Improved Increased Tumor Sensitivity during chemo and radiation.
To help you get started, take $15 off an order with a 6-pack or more with code BROTHFAST.
This is not a diet, it is a lifestyle; weight loss is not the main objective but most people do loose weight. The study suggests that people should ease into this way of eating over a period of several months. Gradually reducing the window during which you consume food until you comfortably fast 16-18 hours a day. Alternatively, they recommend that for the 5:2 intermittent fasting, consume 900-1000 calories one day a week for the first month, then 2 days the second month followed by 750 calories 2 days a week for the 3rd month and finally 500 calories 2 days a week for the fourth month.
So how can BrothMasters Bone Broth help with intermittent fasting? BrothMasters Bone Broth is so nutrient dense, low calorie and satiating, that it is the perfect food to eat during the 2 low calorie days. It can also be consumed during the 16-18 hour fast period. According to the study, staying under 50 calories does not interrupt the keto cycle. Drinking a 1/2 cup of BrothMasters Bone Broth (40 cal) first thing in the morning or mid morning is a great alternative to coffee to hold you through the morning part of the fast.
Dr. Jason Gung Fung, a nephrologist who authored the book, The Complete Guide to Fasting, recommends bone broth during intermittent fasting to replenish minerals and nutrients because it is filling and reduces hunger pains. The key to succeeding during the 5:2 low calorie days is to be prepared with filling, low calorie options. BrothMasters Bone Broth is so satiating that having a Yeti thermos of BrothMasters to sip throughout the low calorie days will pull you through those moments of hunger. One cup of BrothMasters Bone Broth is only 80 calories. For the perfect breakfast, lunch or dinner alternative, slowly add one beaten egg to the broth as you heat it for a 158 calorie meal. Check out our recipes for more filling, low calorie options. BrothMasters Minestrone Soup is only 96 calories per cup, and our Cabbage Soup is only 113 calories per cup. Our Jade Soup, is only 59 calories per cup. These low calorie, nutrient rich soups are easy to make, delicious and filling. If you're looking for a little more protein, add 2 oz. of cooked salmon (79 calories) or 3 oz. boneless skinless chicken breast (128 calories) and you have filling meals for the two low calorie days. All these soups freeze well, so order your broth today and fill your freezer before you begin to guarantee your success. To help you get started, take $15 off an order with a 6-pack or more with code BROTHFAST.
*Effects of Intermittent Fasting on Health, Aging, and Disease Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D. https://www.nejm.org/doi/full/10.1056/NEJMra1905136