Effects Of Intermittent Fasting And Energy
Other than Ramadan intermittent fasting, specific intermittent fasting strategies may be adopted into clinical scenario.
Intermittent fasting and energy-restricted diets are effective in improving circulating total cholesterol, low-density lipoprotein cholesterol, and triacylglycerol levels.
However, intermittent fasting and energy-restricted diets have no meaningful effects on high-density lipoprotein cholesterol levels.
What Are The Types Of Intermittent Fasting
There are many different approaches to IF. Some people pick one to three days during the week when they eat minimally, if at all. Another technique, known as a fasting mimicking diet, severely restricts calories for five days in a month.
One of the more common IF approaches recommended for weight loss involves what is called 5:2 fasting, where you eat normally for five days in a week but seriously restrict calories, down to around 500 a day for women , for any of the remaining two.
Other people use a time restricted eating process, eating normally during any 8 to 12 consecutive hours in a day and fasting for the remaining hours. A TRE plan prohibiting food during a 16-hour window, known as 16/8, is what the Galveston diet recommends for midlife women.
Certain liquids are always allowed indeed are encouraged during fasting hours when little to no food is consumed. These include black coffee, teas , and water.
The Right Way Of Intermittent Fasting For Pcos
Since we have established that intermittent fasting is helpful for people suffering from PCOS, this does not mean that you will get results for sure. Also, intermittent fasting is not suitable for everyone.
So, before we tell you how one can practice intermittent fasting to reverse PCOS, here is a list of people who should not try intermittent fasting without consulting their doctor.
- Pregnant women Fasting is not healthy for pregnant women. Hence you should stick to a healthy eating pattern and light exercises.
- People who are on medication Certain medications would require you to eat food at a particular time, in the morning and the evening. In such cases, do not fast or try any type of intermittent fasting without consulting your doctor.
- Suffering or having a history of eating disorders People with eating disorders can spiral back into eating too few calories when fasting. Hence, it is better to consult your doctor before starting to fast in such cases. People with depression, anxiety, or other psychological disorders should also take their doctors opinion before starting the fast.
- Underweight women- Women who are already underweight should avoid restricting their calories. For skinny people, it is imperative to be very careful with fasting since they might end up eating much less than their required daily allowance.
After considering all the above factors, if you feel you can begin your intermittent fasting journey, you should keep the following things in mind:
Also Check: What Is Low Fasting Blood Sugar
Fasting And High Cholesterol
What if you have high cholesterol while fasting? That may happen, let meexplain.
If youre fasting, then youre breaking down a lotof triglycerides from your body fat, which can temporarily raise your bloodcholesterol.
Dave Feldman is an engineer who does research on cholesterol. Hes used his Cholesterol Drop Protocol or the Feldman Protocol to drop his cholesterol blood test results significantly by increasing his dietary fat intake by orders of magnitude prior to the test. This goes against common medical advice that recommends lowering cholesterol by avoiding saturated fat and eating low fat.
He would eat very fewcalories for 3 days, mimicking fasting conditions and losing a lot of body fat.On the morning of day 4 he would get a blood test, showing significantly highlevels of cholesterol. After that, he would eat a lot of ketogenic foods withcholesterol and saturated fat and see his cholesterol levels drop again in thenext test.
This experiment hasbeen replicated by hundreds and thousands of people online and theyve seen howconsuming more fat doesnt affect their overall cholesterol levels that much.Its ironic that the lower your fat intake, the higher your cholesterol can endup be and vice versa.
The reason fasting raises cholesterol in this scenario has to do with the loss of body fat. Higher cholesterol again promotes tissue healing and muscle maintenance.
How Does Intermittent Fasting Lower Cholesterol
Intermittent fasting is an eating pattern which is related to fasting periods and eating. Basically, it is not a diet but it can be described as an eating pattern. In humans, fasting is achieved by taking no or little amount of food. Intermittent fasting is a method in which people can do fasting from 16 hours to 24 hours that is done for twice a week. It is very popular in the health and fitness community. People are using this method to improve their health and also to lose weight. Intermittent fasting has many beneficial effects on the body and brain. So, it is one of the most popular health and fitness methods. During fasting periods, you can eat either little food or nothing at all. Therefore, it has many benefits on human health. Now people are using this technique to get a healthy lifestyle. There are many ways of doing intermittent fasting and all you get benefits from it.
Here are some common methods of doing intermittent fasting:
- Eat stop eat: This method involves fasting for 24 hours and you do not eat anything in fasting period. You can do it once or twice a week.
- The 5:2 method: In this method of intermittent fasting, you can get only 500-600 calories on two nonconsecutive days of the week. On the other 5 days, you can eat normally.
Read Also: What Hours Are Best For Intermittent Fasting
Farewell To The Fasting Cholesterol Test
- By Naomi D. L. Fisher, MD, Contributor
ARCHIVED CONTENT: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date each article was posted or last reviewed. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
At a recent meeting I offered a visitor lunch which she declined with obvious regret. She was hungry, and it was noon. But she was headed to her annual physical, and eating beforehand would mean returning another morning for a fasting cholesterol level. Most of us can relate to her annoyance, but thankfully this may soon be a thing of the past.
Doctors have traditionally ordered cholesterol tests to be drawn after an overnight fast. But this requirement causes a significant burden on both sides of the health care equation. Most people hate to fast. Skipping meals is particularly difficult for active people, people with diabetes, and children. Yet coming back for another visit is even more of a hassle, so many people just dont bother. And it has been a drain for doctors, too, resulting in repeat test orders, phone calls, and patient visits.
Read on for more information on how to lower your LDL levels.
What Should You Know About Fasting Before You Begin 3 Tips
1. There are different methods of fasting.
Some people fast for eight hours, 24 hours or longer. Others cut way back on calories for a certain number of days each week or month.
The popular 5, 2 plan involves two days of caloric reduction each week. You eat two meals on fasting days. On non-fasting days, you follow a healthy diet, but you dont restrict calories.
2. Meal planning is essential.
You want to make sure you have adequate nutrition before and after the fast, Dr. Bruemmer says. And when youre consuming less overall, its important to make sure your nutrition is sound when you do eat.
Healthy foods to eat before a fast include:
- Fruits and vegetables .
- Foods high in lean protein, like chicken or fish.
- Low-fat yogurt.
Avoid foods that are high in sodium or which may cause bloating, such as canned soup and pizza.
3. Afterward, break your fast slowly.
Dont suddenly start eating everything in sight when youre done fasting.
You dont want to shock the system, Dr. Bruemmer says.
Instead, its best to start by snacking on a few dates or other dried fruit, for instance. Then take a break, and then eat fruit and other light foods at first.
Whether doing a fast for lifestyle or religious reasons, its always wise to talk to your doctor first, Dr. Bruemmer says.
Also Check: Which Is Better Keto Or Intermittent Fasting
How Can You Lower Your Liver Enzymes
Increasing fiber intake, reducing saturated fats and processed foods, as well as consuming a range of nutrients from fruits and vegetables may all help to lower levels. People can see their doctor for an ALT test if they notice any symptoms of liver damage to check whether their ALT levels are within the normal range.
Foods Rich In Unsaturated Fats
- vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
- avocado, nuts and seeds
- a medium sized vegetable such as a turnip, parsnip, sweet potato, leek, tomato or carrot
- a medium sized fruit for example, an apple, orange or banana
- 2 small fruits such as plums or satsumas
- a handful of berries or grapes and other small fruits like strawberries and prunes
- a good-sized slice of a larger fruit such as a melon, mango or pineapple
- a tablespoon of dried fruit
- a 150ml glass of fruit juice
- a bowl of salad
Fruits and vegetables can be fresh, tinned, frozen or dried. They all count. If you choose tinned, choose options in juice or water, without added sugar or salt.
Potatoes, yams, cassava and plantains are exceptions. They dont count because they count as a starchy food, like rice or pasta.
Unsweetened fruit juice and smoothies count too, but only one portion. More than one doesnt count because the loose sugar and acid in them can damage your teeth.
Donât Miss: Is Canned Tuna High In Cholesterol
Read Also: What Can You Drink In Intermittent Fasting
If May Help You Live Longer
In laboratory conditions, fasting has proven to be the most effective strategy to lengthen lifespan. Extensive research on various animals, from fruit flies to rodents to primates, has effectively demonstrated an increase in the average and maximum lifespan of those that fasted. While it will be some time before we know if fasting extends human lifespan, it lowers age-related disorders, hence boosting human health.
Furthermore, data from 19 studies involving a total of 1.5 million persons indicated that being overweight or obese is linked to an increased risk of death from any cause. A BMI of 20.0 to 24.9 was associated with the lowest all-cause mortality. BMI is calculated by dividing a person’s weight by the square of their height. BMI is a simple and inexpensive way to see if you are underweight, healthy, overweight, or obese according to these guidelines.
What Is Intermittent Fasting And How Is It Done
Even if youve never tried IF, youve likely fasted before, without even thinking about it. Fasting is often required for blood tests, medical procedures, or surgery, for example.
When you are fasting, you naturally get fewer overall calories, says Vandana Sheth, CDCES, a dietitian and nutritionist who specializes in diabetes management in her own practice in Torrance, California. The fasting state also causes an increase in growth hormone levels, increase in norepinephrine, and decrease in insulin levels, and these changes in the hormones also cause an increase in our metabolic rate. All of these factors of intermittent fasting help with weight loss.
There are different ways to do IF, including skipping meals and eating only during a certain time period, or restricting calories on certain days of the week and eating normally on other days, according to the Association of Diabetes Care & Education Specialists. The most common IF diets consist of a 16-hour daily fast, a 24-hour fast on alternate days, or a two-day-a-week fast on nonconsecutive days, according to the authors of the Nutrients analysis.
Whatever plan you choose after consulting your care team, including a dietitian who specializes in diabetes should be tailored to your lifestyle, type 2 diabetes symptoms, and nutritional needs.
Induces Various Cellular Repair Processes
When we fast, the cells in the body initiate a cellular waste removal process called autophagy .
This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.
Increased autophagy may provide protection against several diseases, including cancer and neurodegenerative diseases such as Alzheimers disease .
Could Help Promote Balance In Other Areas Beyond Food
When we think of intermittent fasting we immediately think of food, since that is what we are limiting. But could we benefit from taking a break from other things in our life?
The basic concept of fasting is to abstain from something for a specific period of time, so what other things could we fast besides food?
Television, social media, and video games to name a few may all be things we could use a break from that may positively impact our health and well-being.
At the end of the day, consciously choosing to reduce or shift our habits can help us create health and wellness goals based on our values and beliefs.
Also Check: How Much To Eat During Intermittent Fasting 16 8
How Does Fasting Work
Our bodies put in a lot of work when it comes to processing the food we eat to provide us a consistent source of energy.
When we eat food is broken down into macro and micronutrients via digestive enzymes. Carbohydrates like rice and starchy vegetables get broken down into glucose to be absorbed into our bloodstream and utilized for immediate energy with the help of insulin.
When our cells don’t use all of the glucose from the food we eat it gets stored in our liver and muscles as glycogen. And when in a calorie surplus, any leftover fuel gets store in our fat cells, as fat.
In-between meals, and when we first start fasting as long as we aren’t snacking, our body will utilize glycogen and some stored fat for energy. But once our glycogen stores are depleted our body will begin to break down more fat for fuel .
Prolonged fasting will eventually prompt our body to experience ketosis and metabolically switch to breaking down fat as fuel using stored fatty acids instead of glycogen for energy .
Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, its very reasonable to choose a reduced calorie plant-based, Mediterranean-style diet. But research suggests that not all IF approaches are the same, and some IF diets are indeed effective and sustainable, especially when combined with a nutritious plant-based diet.
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day , or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didnt lose a single pound.
Don’t Miss: Does Fasting Help Burn Fat
What Should You Eat
It’s time to determine what you want to consume after you’ve decided how long you want to fast each day. Unlike other diets, there is no set criterion for the type of food you must eat. This flexibility allows intermittent fasting to be used with different diet philosophies, such as low-carb paleo, vegetarian, or simply eating healthily.
However, it would be best to keep a strict eye on your calorie intake. Because your hormones, blood sugar, and other weight-loss elements are doing all the heavy lifting for you, you don’t need to go into a significant calorie deficit. but intermittent fasting does not allow you to maintain a calorie surplus and still lose weight. A 200-calorie deficit is more than enough to lose weight effectively. Many dieters have lost weight and become leaner by employing intermittent fasting instead of calorie restriction. They didn’t change what they ate every day instead, they simply followed the eating and non-eating time frames without making major calorie modifications. You can expect to lose more weight if your calorie deficit is higher.
Fastings Effects On Obesity Insulin
The present study reviewed 11 meta-analyses summarizing the results from randomized clinical trials involving intermittent fasting. Specifically, these meta-analyses included results from 130 clinical trials examining the impact of the four aforementioned intermittent fasting regimens on metabolic and cardiovascular health.
The researchers also analyzed the impact of bias and inconsistencies on the results of these studies. Accordingly, they graded these results as low, moderate, or high quality.
The researchers found that intermittent fasting has associations with weight loss, lower body mass index , and improvements in blood glucose levels, blood pressure, insulin sensitivity, and cholesterol levels.
The modified alternate fasting diet and 5:2 diet produced a weight loss of more than 5% in people with overweight or obesity. The zero-calorie alternate fasting diet and time-restricted diet did not have the same effect.
The analysis also showed that most of these studies were likely to be of low quality.
However, the researchers found more reliable evidence to support seven associations between intermittent fasting and health outcomes.
This included high- and moderate-quality data showing:
Also Check: How Does 16 8 Intermittent Fasting Work