We’ve researched the topic thoroughly and put together this information with some great tips for intermittent fasting for skin health.
Intermittent fasting is a diet technique in which you cycle between periods of fasting and non-fasting.
Intermittent fasting has been used for centuries as a means of controlling obesity or simply to lose weight.
New research suggests that it can also have a positive effect on skin health, diminishing the severity of some skin conditions while helping to promote a more even skin tone and texture.
Why Intermittent Fasting for Skin Health Can Be Beneficial for You
Intermittent fasting seems to activate fat-burning genes, helping to burn fat and potentially lower blood sugar levels. It may also stimulate skin regeneration – a beneficial effect for those with lightened, uneven skin tone.
The benefit of intermittent fasting is potentially improved skin elasticity, which could mean improved texture and tone.
And studies have shown that women who fast for an extended period may experience a decrease in the risk of breast cancer.
Fasting Can Regulate Blood Glucose Levels
Although we may worry about low blood sugar levels with intermittent fasting, research has shown that they can be regulated.
When starting an intermittent fast, it is important to monitor blood sugar levels.
Healthy results will show that two hours after the last meal, fasting blood sugar will drop below normal, indicating that calorie intake is now below estimated needs (and fat and protein intake as well).
Fasting Decreases Inflammation
Research suggests that fasting will act as a natural anti-inflammatory agent.
Studies on mice with elevated levels of cytokines (inflammation-promoting proteins) suggested that fasting had beneficial effects against the damaging side effects of inflammation.
Fasting Improves Skin Elasticity
Studies on both adults and children suggest that intermittent fasting will increase skin elasticity, meaning the skin can better return to its normal shape after stretching.
Fasting Can Improve Gut Health
Fasting can be beneficial for your gastrointestinal health. It has been shown to support the growth of bacteria associated with good gut health and increase the production of short-chain fatty acids like butyrate.
This can help to reduce inflammation and improve the barrier function and surface texture of the intestinal wall.
Foods to Eat While Intermittent Fasting
Since intermittent fasting may have skin benefits, following a diet high in healthy fats is recommended.
This could include foods with omega-3 fatty acids or monounsaturated fats.
Butternut squash, avocado, eggs, olive oil, almonds, and avocados are all healthy options to consider.
Combining these veggies with protein sources like eggs, turkey burgers or salmon burgers will help to protect against overeating when you are not fasting by taking in larger amounts of food when you are hungry instead of when full.
Intermittent Fasting schedules
There are a number of different ways you can choose to implement intermittent fasting.
Some people choose to eliminate calories for a full 24 hours once or twice a week, while others fast for 12-16 hours each day.
Lucky for you, there are a few different options to choose from when it comes to the length of your fast. You may even find that you can tweak a schedule that works best for your lifestyle until you find the one that fits perfectly.
For example, if you are not accustomed to skipping meals, you may want to start with a 12-hour fast. When your body gets accustomed to eating less frequently, you may be able to extend it by an hour or so each day until you reach your desired fasting time.
Remember that if you are planning on fasting for more than 18-20 hours at a time, it is important that you consume adequate amounts of water and sodium in order to avoid dehydration.
Skin-Healthy Smoothies Recipes for Intermittent Fasting
1/2 cup of spinach
2 tbsp. almond butter
1 serving protein powder (optional)
Start by blending the spinach and bananas in a high-powered blender.
Then add the protein powder and almond butter along with a few ice cubes. Blend everything together until smooth, adding additional ice cubes to reach your desired consistency.
Serve once blended!
Half an avocado
A handful of kale
1 Tbsp flax seeds and/or chia seeds
1 cup non-dairy milk (we love oat)
1 serving of vanilla collagen protein supplement
1 date or 1/2 banana
A sprinkle of cinnamon
A small squeeze of lemon (optional)
Peel the avocado and with a spoon cut it into chunks, do the same with the banana, add the rest of the ingredients and blend it all together.
1 cup of pineapple
1-2″ piece of ginger, peeled
1/4 cup of coconut meat
A handful of spinach
A few ice cubes (optional)
A teaspoon liquid stevia (optional)
Blend it all together to get a light, refreshing drink. To make it sweeter, add 1 tsp liquid stevia.
Whether you are looking to lose weight, improve your health, or just simply feel better, intermittent fasting for skin health may be a great way to help you reach your goals.