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All About Intermittent Fasting
Health | October 16, 2019
What is the ultimate diet? Is it vegan? Carnivore? Paleo? Low carb or low fat? While there may never be a diet to rule them all, there is a practice that enhances whatever style you choose to eat. It’s not a diet or a supplement. In fact, it doesn’t cost a thing. It’s what’s known as intermittent fasting. I’m sure you’ve heard about it at some point by now. Intermittent fasting is a growing practice that’s far from a fad. There’s actual science behind it. Although I’ve lightly touched on it before, I wanted to go over it again in more detail. If you’ve wanted to know what the heck intermittent fasting is or how to do it, then let this be your guide!
Intermittent Fasting 101
Intermittent fasting (IF) is often described as a pattern of eating that switches between eating and fasting. That’s why I said before that it’s not a diet and more of an enhancement to whatever diet you subscribe to. Vegan, keto, flexitarian, carnivore- any diet can work with IF. The focus isn’t on what you’re supposed to eat but rather when you’re going to.
IF can be practiced in many different ways, such as:
- 16:8 or Lean Gains: Skip breakfast, have your first meal at noon and your last meal by eight o’clock. 16 hours fasting, 8-hour window to eat.
- Skip a Meal: Option between skipping either breakfast or dinner and eating whenever you want to for the rest of the day
- 12:12: Fast for 12 hours, eating anytime you want for 12 hours
- 20:4 or the Warrior Diet: Fast for 20 hours and eat for 4 hours
- Eat Stop Eat: Fasting 24 hours twice a week (doesn’t matter which days you choose as long as it’s not back-to-back; for example, fasting Monday and Thursday is OK, but not Monday and Tuesday)
- 5:2: Similar to Eat Stop Eat, except instead of fasting for 24 hours twice a week you eat an extremely low number of calories (i.e., 500)
- Alternate Day: Every other day you fast however you’d like to (so, one day on, one day off; repeat)
I’m sure there are more ways to intermittent fast, but these are the most popular methods. [2]
Side Effects
During a fast, several things start happening in the body:
- Repair Mode: The cells will begin a process known as autophagy where they breakdown and rid themselves of old proteins and wastes
- Human Growth Hormone (HGH): HGH production skyrockets (as much as 5-fold) during a fast, which both preserves and supports muscle growth (no, it won’t turn you into a bodybuilder). Human Growth Hormone is also known as youth supporting hormone.
- Insulin: Insulin levels drop and make it easier for the body to use (stored) fat as fuel instead of food (giving fasting a fat-burning effect)
- Genes: Fasting positively changes the function of specific genes related to longevity (aka, anti-aging) and disease protection
[3]
Benefits
There are plenty of studies to show IF’s benefits, which include:
Weight Loss
IF naturally reduces the number of calories you eat in a day. Over time, this creates a deficit that results in weight loss. Studies also show that IF slightly increases metabolism by 3.6-14% which, although small, still burns extra calories. To sum it all up, you’re limiting calories in through natural restriction and increasing calories out by boosting metabolism (or metabolic rate). [4] [5]
Not only has IF been shown to help with weight loss, but it also helps with fat loss. Specifically, belly fat. A study on IF shows that participants lost up to 4-7% belly fat, notably out-doing other participants that stuck to lowering their calories (i.e., energy restriction). [6]
Insulin Resistance
As you’ve seen, IF helps to lower insulin, which, in excess, contributes to type 2 diabetes. Well, not only does IF keep insulin levels low, but it also helps to reduce blood sugar. A recent mouse study shows that IF increased insulin sensitivity (which is a good thing given that diabetes results in resistance) while preventing against fatty liver disease. [7]
Longevity/ Anti-Aging
More animal data shows that IF increases lifespan. In one, fasting every other day caused mice to live 36-83% longer than their non-fasting counterparts. In others, it was shown to prevent age-related diseases, like Alzheimer’s, heart disease, and cancer. [8] [9] [10]
Inflammation
Two major causes of disease are oxidative stress and inflammation. Oxidative stress is caused by free radicals, which are unstable molecules. In the body, they react with proteins, cells, and DNA and cause damage (leading to a host of problems). According to the research, regular IF supports the body’s resistance to free radical damage (aka, oxidative stress). As for inflammation itself, IF lowers special “markers” that are known to increase it. [11] [12]
Should You Intermittent Fast?
Use this as a reference in case you’d like to give IF a shot!
Try intermittent fasting if you…
- Are overweight
- Can go for several hours without eating
- Are (generally) in good health
Don’t intermittent fast if you…
- Struggle with eating disorders
- Are pregnant or lactating
- Take prescription medications
- Are an elite athlete or do a hard physical labor (i.e., construction)
Conclusion
As you can see, intermittent fasting is not for everyone. As I wrote back in 2014 about fasting, “Fasting is a disciplined and active choice that we do with our overall wellbeing in mind while simply starving ourselves is a neurotic quick fix in an attempt to fit into our size zero jeans from high school or because summer is here, and we want to shed those last few pounds in a hurry. Always be aware of your choices and be honest with yourself.”
Although there are wonderful benefits to fasting, that doesn’t mean you’re missing out if you can’t do it. Besides, you already fast every night by going to sleep. Fasting is just one piece of the puzzle when it comes to your health. Things like diet, stress control, exercise, and rest are far more important than going a few hours on an empty stomach. And on that note, be sure to fast responsibly. Listen to your body, and only do it’s right for you.
Sources:
[1] https://www.usmagazine.com/celebrity-body/pictures/intermittent-fasting-diet-trend-celebrity-success-stories/kourtney-kardashian-12/
[2] https://www.medicalnewstoday.com/articles/322293.php
[3] https://www.healthline.com/nutrition/intermittent-fasting-guide#effects
[4] https://www.ncbi.nlm.nih.gov/pubmed/2405717
[5] https://www.ncbi.nlm.nih.gov/pubmed/10837292
[6] https://www.sciencedirect.com/science/article/pii/S193152441400200X
[7] https://www.sciencedaily.com/releases/2019/07/190702152749.htm
[8] https://www.karger.com/Article/Abstract/212538
[9] https://www.medicalnewstoday.com/articles/323039.php
[10] https://www.ncbi.nlm.nih.gov/pubmed/16011467
[11] https://www.ncbi.nlm.nih.gov/pubmed/17374948
[12] https://www.ncbi.nlm.nih.gov/pubmed/17291990/
Private Member |
lyon, france
Very interesting article !
I wonder what kind of fasting do you practice ?
Do you prefer skip breakfast or dinner?
If I take a bulletproof matcha or coffee on the morning it is no more a fast?
Private Member |
austin, texas
HI,
I am curious to know if you practiced the IF, do you still and with good results?
Private Member |
lyon, france
Hello I tried it for a while and turns out I really need and enjoy eat breakfast. Some days I’m not so hungry so I skip it and it’s fine and saturdays I like to WO fasted and then I eat around 9 or 10 am.
I also tried to eat early and stop until morning and it was more effective, I eat less because I tend to eat and eat an eat at night even if it light snack or fruit. But now I don’t really do IF because of my working hours and late WO it is hard to manage.
Do you tried?
Regards from France and apology for my english mistakes 🙂
Private Member |
austin, texas
Hey.. Yes I am doing the don’t eat after 7 pm 6 days a week, and I eat my next meal 12 to 14 hrs later, but I have noticed coffee in the morning black with cream and coconut cream, helps me stay full till 11 am or so. I feel better if I fast at night and have 12 hrs between meals. I drink lot’s of water and have a larger meal at dinner and get “full” so I don’t snack as much. I think the snacks are bad for me, but I am meal prepping and eating as clean as I can; however, I love sweets like chocolate. I am not doing keto.. I feel great, have energy and I am trimming up. I am not trying to be perfect , just healthy.. P.S. your English is better than my French!!! Merci!!
Private Member |
austin, texas
I am enjoying it very much so yes.. It is helping me loose my fat around my belly area.. gives me more energy during the day, and is weird, but I can feel my self being leaner over nigh.. It just feels right; however, if not trying to trim up or lose fat, I may not do it daily.. If you already at level you like, might not be a bad idea to eat breakfast.. Like Zuzka says we all have bioindividuality!!
Private Member |
austin, texas
Hi.. Your English is much better than my French! Also I am working on literally eating cleaner and doing the intermittent fasting now.. I got busy with life and distracted, also injured my knee so I had a setback.. I am now back into good health and good spirits and mentally focused.. I am doing the intermittent fast with a low carb diet and it is working very well.. I am losing about 3 lbs per week , and of course following the HIT programs Zuzka offers.. Consistency for me is the key.. How is your progress.. also sorry for being slow to respond to you..
Private Member |
lyon, france
Hello John !
Congratulations on your weekly progress ! Don’t give up ! Stay consistent and be proud of your self, I think you all ready are proud of you !
Finally, since several month I don’t eat breakfast at all, only coffee, it came naturally. Some times I am hungry in the morning then I listen to my body and take breakfast.
Private Member |
perth, western australia, australia
I’m doing fasting from evening till lunch next day but allowed myself black coffee and lemon water, which have no calories, but it might not be the real IF as some do it dry without liquid. My experienced in fasting right after early dinner, stop eating after each meal and cut out all junk food at night especially is very effective.
Private Member |
lyon, france
Thank you Carmen for sharing your experience with me!
As you said, a bulletproof coffee or tea contains calories so I suppose that you’re not fasting any more…
Private Member |
don’t quote me for sure but I think that if you do a bulletproof coffee you would be alright. It is not so much the calories(especially if it is fat) as trying to not eat anything to increase your blood sugar levels…so any carb is out.
Private Member |
Is it ok to work out during fasting? Or as a nurse ( in amsterdam on a bike visiting people in their homes) so I would be very active untill lunch .
Maybe it is beter to do it on a day off? I have not tried it but am very interested to start. Are you working out during IF?? Hope to learn from your experience with this
Private Member |
lake tahoe, nv, usa
Some people workout even during their IF and love it. It really depends on how comfortable you are with that. If you do workout during your IF than I would just recommend to drink plenty of water and preferably with electrolytes.
Private Member |
Hmm I usually try to eat in a 12 hour window which is kind of a natural way? Just always remember to stop any eating 3hrs before bed and that reakky helps.
Starting with breakfast at 8.30 usually I try to have my supper at between 7-8.30 and go to sleep at midnight 🤷👌
Ive noticed that the less I think about when I should eat, the less I eat and less often, so rarely I have 4mesls in a day but rather 3 although I like to have matcha with a dash of milk in a midday before workout, it has some calorific value so I should probably count it as my 4th meal🤗😅🤔
Private Member |
I’m at the end of my first week of IF ever and I really like it so far – first meal at noon, but I wasn’t too strict with the 8pm deadline for eating cause I wanted to “ease into it”. For week 2 I’m planning to improve this now. I’m curious what the next few weeks will happen…
Private Member |
austin, texas
Z,
Do you still practice IF?
Private Member |
I tried recently to gradually fast and I gave up as I ended up obsessive and stressed (I’ve experienced eating disorders in the past and apparently I haven’t overcame this issue yet). I would like to give it a try again and I think I could manage a 12:12 fasting in the long term. Could be effective for overweight?
Private Member |
Hi France,
I have been hearing some mixed reviews about intermittent fasting. The science is not concrete. If you exercise by increasing your heart rate combined with resistance training then intermittent fasting is not so necessary. The bottom line is that good sleep, a healthy diet and exercise combined make all the difference. Do what works for you and your schedule. There is no magic formula. Whatever you do that allows the most consistency is best. Don’t rearrange your life around diet and exercise – make diet and exercise fit into YOUR schedule. Try and try again until diet and exercise fits into YOUR routine.
Private Member |
Thanks Svetlana for your advice. I’m quite worried as I feel I’ve been losing strenght and endurance only doing Z daily routine schedule (which it is supposed to work by itself to maintain weight – I’m an intermediate), like feeling tired while doing those routines and uncapable of increasing considerably my heart rate as before. Perhaps that’s why intermitent fasting came back into the picture. I’ll check again my food habits (sleep is definitively not my concern) and I’ll work to regain my physical and mental balance and make this journey enjoyable as it should be 🙂
Private Member |
Hi Zuzka, I was wandering what do you think of a research of Dr. Stacy Sims. She works with athletes and doesn’t recommend IF for athletes women as well as keto diet.
I have to say that I didn’t have good results doing either (I get weak, lose muscles and gain abdominal fat on keto or longer fasting like 16/8). I know you need to follow your menstrual cycle and fast only first 2 weeks of the cycle but I still hada better results with having regular meals. I was thinking there is something wrong with me, so I was pleased when I read work of Stacy Sims as she works mainly with women (contrary to the new research being made mainly on males).
But would like to hear your thoughts on this.
I also do better when I have enough protein and some cards (which either you don’t have on keto diet).
Private Member |
That’s really interesting regarding the effects of IF on women vs men. I was listening to a female lifter talk about how returning to carbs made her periods more regular. It drives me nuts when women’s “fitness” routines mess with their menstrual cycle. We are not men. Our menstrual cycle is an important signal for our bodies. I think IF is great for getting people out of the habit of eating all the time and becoming conscious of eating during times that work into their schedule vs standard eating times. I also like Zuzka’s advice for avoiding calories, esp carbs and protein, before bed and after waking. Keto is also wonderful for helping us understand carbs and how it affects our bodies. Carbs hide. They are sneaky. It’s helpful to figure out where they are and what they are. It’s great to develop carb-consciousness, as well. I’m glad you have found what works for you. I, too, like protein and I don’t like too many rules around food. It stresses me out and stress is bad for us.