Who Should Try Intermittent Fasting
Intermittent fasting can work for many different types of people, but the research suggests its best for those who are overweight or have metabolic issues. The science also suggests fasting may be harder on womens bodies than mens.
Obese people have the most fat to burn, and the most fat to lose by restricting their eating windows. Lean folks, on the other hand, run the risk of becoming underweight and losing muscle mass if they cut calories too much.
Men tend to respond better to IF than women an effect likely explained by differences in hormonal and stress responses.
Those with metabolic issues like type 2 diabetics can benefit from IF because periods of nutrient deprivation increase insulin sensitivity and fatty acid oxidation.
But lean people neednt avoid fasting entirely. Recall that, in resistance trained men, 16 hours of daily fasting reduced fat without reducing muscle mass. To be clear, the fasted men ate the same number of calories as the non-fasting control group.
The takeaway is simple. If you want to preserve lean mass on IF, eat the same amount of calories you usually would in your compressed feeding window.
Lastly, fasting may protect against chemotherapy toxicity, with most of this evidence coming from animal studies. In humans, the data is more limited, but a handful of case studies suggest that IF mitigates chemo-related side effects.
Does Fasting Benefit People Who Don’t Need To Lose Weight Or Who Have Reached Their Goal Weight
Yes, Varady said, citing one of her studies that found fasting helps maintain a healthy body weight lowers triglycerides, which is important for heart health helps decrease blood pressure and improves blood sugar regulation.
A review of research in humans and animals, published in 2019 in the New England Journal of Medicine, found intermittent fasting has “broad-spectrum benefits” for health problems including obesity, diabetes, heart disease, cancer and neurologic disorders.
The powerful health effects appear to come from the body flipping a “metabolic switch” during fasting or shifting away from using sugar as its main source of energy and instead converting fat for fuel when a person’s stomach is empty.
What Is The Best Intermittent Fasting Schedule What Is The Ideal Time You Should Be Fasting How Long Should You Fast
I keep getting these questions and I get it. You want to know what the best intermittent fasting schedule is. You want to make sure if you are fasting youre going about it right. We all have different reasons for fasting. Some fast for the incredible health benefits it offers, others are in it for the fat loss or both. When it comes to dropping fat intermittent fasting is a great tool to add to your arsenal.
One thing I usually recommend to those new to the intermittent fasting lifestyle is NOT announcing it to everyone. There is always that one person who is gonna tell you its unhealthy, breakfast is the most important meal of the day and starving yourself is not the answer to weight loss. The fact that youre reading this tells me already know this and there is a high probability youve started intermittent fasting already.
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Proteins To Eat When Intermittent Fasting
When it comes to proteins, you need to know your goals:
- Weight loss and anti-aging: Increased fat burning and health benefits of autophagy through restricted protein consumption
- Atheltic performance and muscle gain: Better performance and growth through individual adaptation of protein intake to training intensity
Also, age plays a role in protein intake.
While individuals over 65 years need increased protein intake to maintain muscle mass, restricted protein intake can help younger individuals increase life expectancy .
Nevertheless, protein should never be missing from your diet when doing intermittent fasting. For this reason, here are great natural sources of protein:
- Organic chicken
- Goat cheese
- Sour cream
Although they do not fit into this category due to their predominant carbohydrate content, vegetarians will have to resort to legumes such as lentils and beans.
When eating legumes, ensure to neutralize plant toxins by steaming in a pressure cooker.
Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
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Branch Chain Amino Acid Supplement
A final IF-approved supplement is the BCAA. While this muscle-building aid is most beneficial for the individual who enjoys fasted cardio or hard workouts at the crack of dawn, it can be consumed all throughout the day to prevent the body from going into a catabolic state and preserve lean muscle mass. Note: If you choose to follow a vegan diet pattern, this supplement may be off-limits, as most are sourced from duck feathers.
Intermittent Fasting Can Improve Your Discipline Focus And Productivity
During my fasting window, up till 1 pm on most days, I get a lot more work done than if I had breakfast when I woke up.
Once I break my fast with the first meal, my energy levels drop, I lose focus and feel lethargic.
For this reason, Ive scheduled my most important tasks before I break my fast. This allows me to match my peak energy levels with my top priorities, resulting in high levels of productivity.
Another observation Ive noticed is that the discipline of fasting every day, has significantly improved my discipline across the rest of my life.
Once I started intermittent fasting, I developed the willpower to start new habits eating healthy, sleep early, reading more and so on.
This is the power of a keystone habit.
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Cons Of Intermittent Fasting
Intermittent fasting is one way to regulate your calorie intake and work toward improving your metabolic health.
Though the eating pattern can certainly be part of a healthy diet, it will likely take some adjusting to in the beginning. Plus, simply put, intermittent fasting is not right for everyone.
Here are a few downsides you could encounter when first trying intermittent fasting.
A Brief History Of The American Breakfast
Throughout history, breakfast has played a prominent dietary role in some cultures, and not in others.
In America, its just been the past 100 years that breakfasts reputation has grown to become the most important meal of the day.
From what I found, Lenna Cooper gets the credit for breakfasts reputation. In a 1917 issue of Good Health, she wrote, breakfast is the most important meal of the day, because it is the meal that gets the day started.
Coincidentally , Dr. John Harvey Kellogg was an editor. He was also the co-inventor of flaked cereal.
And so began breakfasts reputation, paving the way for food companies to capitalize.
Breakfast cereal advertising has dominated food advertising for decades. Of course, cereal isnt the only breakfast option. Toast, orange juice, waffles, pancakes, and toaster pastries are other common foods people eat for breakfast. None of these are necessarily healthy, although the packaging would lead you to believe they are.
High-protein options like eggs, meat, and nuts, or protein shakes are a lot healthier, but theyre not the norm.
For those who dont eat breakfast at home, McDonalds is the most common fast-food choice. Their launch of the Egg McMuffin in 1971 set McDonalds up to dominate the fast-food breakfast market. Today, they own almost a fifth of the market share.
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Best Foods To Eat When Intermittent Fasting
When intermittent fasting, the following properties characterize the best foods to eat:
- They are rich in nutrients, especially electrolytes
- Their carbohydrates are primarily limited to dietary fiber
- They are easily digestible and flatter the intestinal flora
On top of that, the following list of the 24 best foods to eat when intermittent fasting brings additional benefits to your daily life.
Skipping Dinner Works As Well If You Need Food To Start Your Day
Eating earlier in the day and having a long night fast can also work to your benefit.
Now while HGH production may be suppressed and insulin levels spiked earlier in the day, early time-restricted feeding has its own benefits.
One of the key benefits is that by eating all meals earlier in the day, you allow your body to keep in tune with its natural circadian rhythm.
This also helps with digestion at night.
Resting while going through the initial phases of digestion can impede sleep quality. Skipping dinner allows you to go to bed satiated but not full.
Skipping dinner can also aid in:
- Prevention of late snacking which will derail your weight loss efforts despite having a fasting protocol.
- Reduce therecurrence and mortality in early-stage breast cancer in women.
- More stable ghrelin levels throughout your day. Ghrelin is the hormone that signals hunger. eTRF helps reduce appetite.
One study had11 overweight adults follow an eTRF schedule. One group ate from 8 am2 pm and another 8 am8 pm for 4 days.
The researchers found that:
- eTRF did not affect 24-hour energy expenditure although the 8 am-2 pm participants had a longer fast.
- Hunger and the desire to eat was more even-keeled.
- eTRF also increased metabolic flexibility which makes the body burn energy more efficiently.
Studies mentioned above are preliminary concerning the nuances of fasting. As fasting in Western society gains more traction well see an increase in studies.
What If I Have To Eat Breakfast Sometimes
One of the things that drives me bonkers about nutrition is how rigid some people and programs can get. Im embarrassed to admit that I was that way at one time too.
In my opinion, intermittent fasting is a lifestyle, not a diet. Sometimes, other factors in your life interfere with your eating pattern. For example, if were in a new city, we might want to eat at the hottest breakfast spot and try something unique. Or, if its a special occasion, like National Donut Day, Ill probably eat some gluten-free donuts from Angel Food Bakery in Minneapolis if given the opportunity.
However, if you fast only when its convenient, youre unlikely to get any benefit.
If you stick with your intermittent fasting program regularly, and eat breakfast with friends once in a while, or indulge in a gluten-free donut , relax. Youll be back on track the next day.
Works Well With A Nutritious Whole Foods Diet
Because intermittent fasting is focused more on when rather than what you eat, its generally easy to implement in conjunction with your current diet.
You wont necessarily need to buy any special foods or diverge much from what you typically eat.
If youre already content with the state of your current diet but looking for other ways to continue boosting your overall health, fasting might be something you want to explore.
For example, intermittent fasting might work particularly well for someone who wants to pair it with a resistance training program and a high protein diet .
Still, this isnt meant to imply that what you eat doesnt matter. Theres no doubt that youll reap the most benefits from intermittent fasting by eating a variety of nutritious foods and limiting ultra-processed foods during your eating window.
Intermittent fasting is often used to manage weight and metabolic health. The eating routine might help lower blood pressure, blood sugar, and blood fat levels. For some people, it also works as part of a healthy long-term diet pattern.
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Avocado Ricotta Power Toast
Total time: 5 minutes | Servings: 1
- 2 tsp baking powder
Per serving: 484 calories, 40 g protein, 16 g carbs , 31 g fat
What Are The Best Breakfasts For Weight Loss
Breakfast dishes of between 1250 and 1650 kilojoules, along with 20-30g of carbohydrates and 20g of protein will help to support appetite and weight control. A couple of eggs with a slice of wholegrain sourdough, a small breakfast wrap with smoked salmon, Greek yoghurt with berries and a couple of tablespoons of wholegrain cereal or a meal replacement shake are all healthy low-energy options.
Coffee During Intermittent Fasting
While black coffee is permitted during IF, a popular way to break the fast is with Bulletproof Coffee. Its made with high-quality coffee, grass-fed butter, and MCT oil for a brain-boosting beverage that gives you energy and an excellent source of healthy fats.
You may be thinking- hold up! Whats MCT oil?? Butter in coffee?? Yes, its not your typical first cup, so lets discuss the benefits of Bullet Proof Coffee:
First, MCT oil, better known as brain octane oil, is a caprylic fatty acid-containing antibacterial and anti-inflammatory properties. You can find it in coconut oil, but Brain Octane oil is 18 times stronger!
When it comes to butter, grass-fed is the best choice. Its higher in Omega-3s, beta carotene, vitamins, and it tastes better. It also gives the coffee a creamy, golden texture and taste after my first sip, I was sold.
In it, youll get a full 1-week meal plan so you know exactly what foods to enjoy during your eating windows, every day of the week. Learn more here and purchase the book here.
How To Harness The Power Of A Nobel Prize Winning Discovery
Last year, the Noble Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for discovering some of the mechanisms of autophagy or in laymans terms how the cell devours itself. At first, this sounds like a horrendous discovery, until you consider what is really happening.
When our cells undergo the process of autophagy, damaged proteins are recycled and invading microorganisms and toxic compounds are removed. This means that autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesnt happen all the time. Fasting, protein restriction, and carbohydrate restriction are the three main ways that can initiate different autophagic processes all of which are not the same. This is part of the reason why skipping meals like breakfast can be better for you than eating three or more meals throughout the day.
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S Man: Pick Your Wait Class
Weve given you the lowdown on IF before, but heres a little refresher for the new students in class.
While the foods above will give you the most obvious benefits from the diet, its the fasting part of IF that provides the oomph.
There are loads of IF plans, but most focus on fasting for a certain number of hours in the day or days of the week.
Heres a breakdown of the most popular IF models:
- The 12:12 method. Fast for 12 hours a day and eat within a 12-hour window. If you eat your last meal at 7 p.m. and have breakfast the next morning at 7 a.m., congratulations youre already an IF pro.
- The 20:4 method. Fast for a full 20 hours and allow yourself one 4-hour window to eat.
- The 16:8 method. Eat your daily food within an 8-hour window and fast for the remaining 16 hours.
- The 5:2 method. Eat whatever you want for 5 days out of the week. For the other 2 days, men can consume 600 calories and women can consume 500 calories.
For more info about different approaches to IF, check out our intermittent fasting guide.
Refeeding Syndrome When Fasting Goes Too Far
Health complications can arise when you fast for longer than 5 days. One of these complications is called refeeding syndrome, which is caused by potentially fatal shifts in fluid and electrolyte balance that can happen when we eat after a period of undernourishment. Refeeding syndrome happens because the concentration of fluids and minerals in our body relies heavily on what we eat. For example, low carbohydrate diets, like the ketogenic diet, increase the excretion of vital minerals like sodium and potassium.
Fasts that are shorter than 5 days, however, arent likely to cause issues especially if you sip water with a pinch of unrefined salt in it throughout each day and break your fast with a low carbohydrate meal that is filled with mineral rich foods. A meal with dark leafy greens, avocado, and salmon with some unrefined salt, for example, would be an ideal way to break a longer fast. But what about muscle? Its only common sense that consuming no protein and fewer calories will lead to an unhealthy amount of muscle loss. Thats right it is only common sense.
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