The Science of Mini-Fasting

Mini-fasting (a.k.a. Intermittent fasting) is my secret weapon when it comes to burning belly fat AND keeping it off. And there are two ways you can go about it–both equally as effective. In my Bone Broth Diet, I recommend taking a 24 - 32 hour break from eating two non-consecutive days a week. For example, you stop eating after dinner and don’t eat again until dinner the next day. Another option intermittent fasting option

I recommend is trying is to shorten your eating window on a daily basis. Now if you’re wondering why I love mini-fasting so much, it’s because it works! In fact, many have found it to be the ideal antidote to yo-yo dieting and compulsive eating habits. I could share countless success stories from thousands of women and men just like you. However, if you’re like me, you also want to know what the science has to say. So that’s exactly what I’m going to share with you in this article. But first, let me share a little history.

Fasting is Nothing New

Before grocery stores and food delivery services were a part of everyday life, our ancestors often had to go to great lengths to eat. And success was never guaranteed. Many times they would return from hunting empty-handed. Which meant our ancestors had to fast on days when food wasn’t available. And guess what? They survived! Because our bodies are well-equipped to make energy from stored glucose (a.k.a. glycogen). And once our supply of glucose runs out, we can burn body fat for fuel.

Modern Day Eating Habits

Now if we fast forward to modern times, we’re more likely to find people feasting. Every day. Sometimes all day long. As a result, people are eating way too many calories. And from all the wrong types of food. Which leads to obesity, inflammation, and many other modern diseases, including type 2 diabetes, heart disease, and cancer. We need an effective AND sustainable solution. And that’s where mini-fasting comes in.

Mini-Fasting and Weight Loss

Mini-fasting primarily works because it reduces your caloric intake. And instead of counting calories all day long, you simply don’t eat for two 24–32 hour windows. Many people find this to be a much more enjoyable and sustainable approach over the a traditional low-calorie (often low-fat) diet. Especially because my version of mini-fasting incorporates nutrient rich foods that are both delicious and satisfying. But don’t just take my word for it!

Here’s what the science has to say to about mini-fasting….

  • Triggers Weight Loss
The most studied and supported benefit of mini-fasting is weight loss. In a recent review on intermittent fasting, participants in 11 out of 13 (84.6%) trials experienced a statistically significant weight loss. More specifically, the reductions in weight ranged from 1.3% in 2 weeks up to 8% over the course of 8 weeks. The latter equates to a 12 pound loss for a person weighing 150 pounds. Which is a dramatic shift. In just 8 weeks! Another review found similar findings with weight reductions ranging from 4 - 6%. And body fat decreasing by 11 - 16%. All within 3 to 12 weeks.
  • Improves Your Mood
Four studies included in the first review I mentioned above also evaluated some aspects of the participants mood and behavior. And it was determined that less than 15% of those studied reported negative side effects. In addition, most participants reported feeling more positive and self-confident and less tired, angry, and tense.
  • Retains Muscle Mass
If the word “fasting” sounds like “starvation” to you and gives you visions of muscle wasting...fear not! Mini-fasting won’t negatively affect your muscle mass. In fact, this review found that intermittent fasting is less likely to reduce lean muscle mass than a traditional low-calorie diet. And this study found that intermittent fasting did not affect muscle mass or strength among a group of male weight lifters.
  • Lowers Cholesterol and Triglycerides
Often times when you lose weight, your health improves in many ways. Which is why it’s not surprising that the participants in this intermittent fasting study reduced their LDL cholesterol levels by 18 - 24%. And they experienced a 13 - 14% decrease in their triglycerides levels as well. This review found total cholesterol reductions ranging from 10 - 21% and decreases in triglycerides ranging from 14 - 42% in normal weight, overweight, and obese individuals. Now this is important because having a high concentration of small, dense LDL cholesterol particles and high triglycerides increases your risk of heart disease.
  • Reduces Fasting Insulin and Insulin Resistance

This study included 107 overweight women, which were divided into two groups. One group incorporated intermittent fasting and the other ate a traditional low-calorie diet. All women lost weight. And all women saw improvements in other areas, such as inflammatory markers, LDL cholesterol, and triglycerides. However, the intermittent fasting group saw a greater reduction in fasting insulin as well as insulin resistance. And this study found similar results in regard to insulin sensitivity. This is huge because insulin is one of your fat-storing hormones. And in order to burn fat and keep it off, your levels need to remain low. Your cells must also be able to respond efficiently to insulin when it is released. Otherwise, type 2 diabetes is imminent.

In Conclusion...

Obesity, heart disease, and type 2 diabetes are three of the top health threats in America today. And the traditional low-calorie, low-fat diet isn’t cutting it. While studies have shown that it can lead to weight loss, it’s obviously not sustainable. Most people gain the weight right back. Because who wants to count calories the rest of their lives? Or live on chicken breast and steamed broccoli? Not me! But mini-fasting is different.

It’s a simple way to reduce your calorie intake without depriving yourself of great tasting and satisfying foods. Mini-fasting has helped thousands of people on my Bone Broth Diet and science has also confirmed its effectiveness over and over again. So if you’re ready to give mini-fasting a try, check out these articles. You’ll learn everything you need to know to get started.

Keep thinking Big and living BOLD!