Whats Happening With Your Body: Easing Out Of Fasting Mode
How you choose to end your fast is critical. Depending on how long you fast, you may need to ease your way back into eating solid food. Fruit juices, cooked vegetables, and broths can help acclimate your body and digestive system to eating as internal mechanisms come back online.
How Should I Eat on Day 1 of Breaking a Water Fast? ????
Length: 6 minutes
Whats Happening With Your Body: Fat Burning Mode
When you consume a typical diet of carbohydrate rich foods, your body breaks down sugars and starches into glucose. Glucose is the primary source of energy for the body. However, when you fast or go into ketosis glucose becomes limited, and your body must turn to fat stores for the energy it requires. Your body breaks fat down into glycerol and fatty acids. The liver synthesizes ketones using glycerol. The glycerol is broken down by the liver for additional glucose, and finally, those ketones are used by your brain as glucose becomes less available.
The Warrior Diet Or 20/4 Intermittent Fasting Meal Plan
The 20/4 IF version is also known as the Warrior Diet and consists of eating for 4 hours and fasting for 20. Here is one sample courtesy of Healthy Happy Warriors.
It is a bit more complicated than other variations, but it incorporates a good detox phase for beginners.
Week one is detox, where you eat clean foods to prepare your body. Even on the high fat and fat loss weeks of the plan, starches and grains may change, but the idea is the same.
There may be other variations of the 20/4, but this is the original from the author, Ori Hofmekler, and it can change how you look at food and promote mindful eating.
WEEK 1, PHASE 1: DETOX
Broth, Vegetable Juice, Raw Fruits, Vegetables,Protein, Dairy, Hard-boiled Eggs
Salad, Oils, Beans, Whole Grains, Vegetables, Cheese, Water, Coffee, Tea
WEEK 2, PHASE 2: HIGH FAT
Broth, Vegetable Juice, Raw Fruits, Vegetables, Protein, Dairy, Hard-boiled Eggs
Salad, Oils, Beans, Lean Protein, Vegetables, Nuts, Water, Coffee, Tea
WEEK 3, PHASE 3: FAT LOSS
Days alternate between high protein-low carb and high carbs meals for each category
For example:High Carb Day:1-2 days then switch to a high protein/low carbs for 1-2 days and alternate for a week
The foods you should avoid with the Warrior Diet include preservatives and foods with added sugars and sweeteners, including the following:
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Intermittent Fasting May Affect Men And Women Differently
There is some evidence that intermittent fasting may not be as beneficial for some women as it is for men.
One study showed that blood sugar control actually worsened in women after three weeks of intermittent fasting, which was not the case in men .
There are also many anecdotal stories of women who have experienced changes to their menstrual cycles after starting intermittent fasting.
Such shifts occur because female bodies are extremely sensitive to calorie restriction.
When calorie intake is low such as from fasting for too long or too frequently a small part of the brain called the hypothalamus is affected.
This can disrupt the secretion of gonadotropin-releasing hormone , a hormone that helps release two reproductive hormones: luteinizing hormone and follicle stimulating hormone (
For these reasons, women should consider a modified approach to intermittent fasting, such as shorter fasting periods and fewer fasting days.
Intermittent fasting may not be as beneficial for women as it is for men. To reduce any adverse effects, women should take a mild approach to fasting: shorter fasts and fewer fasting days.
Intermittent fasting not only benefits your waistline but may also lower your risk of developing a number of chronic diseases.
How You Feel: Hungry
This stage is when your body transitions into fasting mode and, for many people, its the most challenging part of their fast. This stage is where you start to feel the hunger pangs as you skip your regular mealtime routine. Most first time fasters start to feel a reduction in their energy levels. These effects can induce a negative mood or irritability for most fasters. Its wise to prepare yourself for the possibility of being short on patience during this stage.
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Frequently Asked Questions Concerns And Complaints
Im a woman. Should I do anything differently?
I havent worked with women on implementing an intermittent fasting schedule, so I cant speak from experience on this one.
That said, I have heard that women may find a wider window of eating to be more favorable when doing daily intermittent fasting. While men will typically fast for 16 hours and then eat for 8 hours, women may find better results by eating for 10 hours and fasting for 14 hours. The best advice I can give anyone, not just women, is to experiment and see what works best for you. Your body will give you signals. Follow what your body responds favorably to.
Also, if youre a female, there is an allfemale page on Facebook that discusses intermittent fasting. Im sure you could find a ton of great answers and support there.
I could never skip breakfast. How do you do it?
I dont. Breakfast foods are my favorite, so I just eat them at 1pm each day.
Also, if you eat a big dinner the night before, I think youll be surprised by how much energy you have in the morning. Most of the worries or concerns that people have about intermittent fasting are due to the fact that they have had it pounded into them by companies that they need to eat breakfast or they need to eat every three hours and so on. The science doesnt support it and neither do my personal experiences.
I thought you were supposed to eat every 3 hours?
Here’s why this was a popular idea for a brief period of time:
Here’s the problem:
Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
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Safety And Side Effects
Hunger is the main side effect of intermittent fasting.
You may also feel weak and your brain may not perform as well as youre used to.
This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.
If you have a medical condition, you should consult with your doctor before trying intermittent fasting.
This is particularly important if you:
- Have diabetes.
- Have a history of eating disorders.
- Are a woman who is trying to conceive.
- Are a woman with a history of amenorrhea.
- Are pregnant or breastfeeding.
All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if youre healthy and well-nourished overall.
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
Here are answers to the most common questions about intermittent fasting.
Insufficient Evidence Yet Say Some Scientists
Various studies, including The New England Journal of Medicine study, have suggested intermittent fasting might also be useful in treating some conditions, including Alzheimers disease and Parkinsons disease, slowing the growth of some types of cancer, improving tissue damage repair and enhancing athletic performance.
Krista Varady, Professor of Nutrition at the University of Illinois, Chicago and a world expert in intermittent fasting for weight-loss, says theres good evidence to show the every other day and 5:2 diets are the most effective fasting patterns for weight-loss and health benefits. With time-restricted feeding, the weight-loss seems to be a little less effective, about half as much as the other two. But she urges caution about the benefits. Many of the claims about the benefits of intermittent fasting are overblown, she says. A lot of the results of studies in animals just havent been replicated in humans.
Emerging evidence suggests that regular periods of fasting may have health benefits beyond weight-loss, but the science is not yet proven. Intermittent diets are not suitable for people at risk of, or with a history of, eating disorders. Diabetics and those other with a pre-existing medical condition should seek medical advice before going on any form of fasting.
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Metabolic Acidosis During Fasting
With increasing ketosis, ketones can raise from 1-2 mmol/L at day 3 up to 6-10 mmol/L by the end of the week. This results in mild metabolic acidosis because of a reduction in serum bicarbonate levels. The purpose of this acidosis is to provide a gradient for the blood brain barrier to cover the brains energy demands.
During metabolic acidosis, calcium and phosphorus are being continually excreted beyond what would be lost during muscle catabolism. As a result, bone mineral is being gradually dissolved. That is why some doctors do not like to use fasting or ketosis in individuals prone to osteoporosis. Thus, fasting for up to a week and seeing your ketones rise above 6-10 might not be a good idea, especially for the older population or for someone who has frail bones.
During fasting, clearance of urea and endogenous creatinine decrease. With moderate ketosis, the kidneys retain more uric acid than normally and serum urate levels rise. However, despite of that super high levels of uric acid, gout flareups are rare and tend to happen only in people with previous disease.
What Are The Benefits Of Fasting
Fasting can provide significant health benefits, for a variety of health issues, symptoms and conditions. Because fasting works to repair and heal on a cellular level, research suggests that it can help conditions like obesity, diabetes, sleep apnea, some types of cancer, Alzheimers disease, arthritis, asthma, multiple sclerosis, IBS and chronic or autoimmune conditions.
Fasting can help with the following:
- Stimulating growth hormones secretion by 1300%
- Triggering autophagy, ie. cleaning up of damaged cells
- Stem cells generation
- Normalizing ghrelin levels, aka the hunger hormone
- Reducing inflammation and lessen free radical damage
- Lowering triglyceride levels
- Boosting brain power by stimulating BDNF by 400%
- Supporting the treatment and prevention of cancer
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What Happens To Your Body When You Fast
When you dont consume food or calories, the body looks for other ways to generate energy, such as drawing on glucose, ie. sugar stores. Once the glucose is significantly used up, the bodys metabolism changes and the body begins to burn fatty acids from stored fat for energy. When this transition to burning fat for energy is made, the body begins producing ketones and is said to be in a state of ketosis. You can measure your level of ketones using a Keto Mojo .
Once you reach a state of ketosis, many of the benefits of fasting start to kick in. Now, the specific benefits can vary depending on how many hours you have been fasting. For example, growth hormones kick in at 13 hours, whereas autophagy is thought to kick in at 16-18 hours. MIT research shows that at 24 hours intestinal stem cells will begin repair and 24 hours is also when you start to see weight loss.
Intermittent Fasting Stages And What You Should Expect
If you’re new to Intermittent Fasting, you’re probably wondering what you should actually expect, hour-by-hour, with Intermittent Fasting. In other words, what are the Intermittent Fasting stages? When do you burn fat, when should you eat, when should you stop?
Today, I’m breaking down the details of what’s happening in the body at each Intermittent Fasting stage and what you can expect.
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While fasting is nothing new, it is experiencing a resurgence in popularity as many discover its potential health benefits. If you are planning your first fast or looking for ways to improve your next one, there are a few things you should do to prepare. The first step is learning about the different stages of fasting. This knowledge helps you mentally and physically prepare for what happens to your body when you fast.
The stages of fasting outlined below are based off a water fast, a traditional fast in which you abstain from any food and only drink water for 12-48 hours or longer. Personal experiences can vary depending on the type of fast, age, or health of the individual, but these should give you a general idea of what to expect when you fast.
The Stages of Fasting- In-depth Interview with Dr. Goldhamer & Dr. Group
Length: 93 minutes
Our 3 Water Fasting Tips
1. Share the Experience and Results
Practice with a friend, group or partner. This means you have someone to share the experience with and they can keep you on track. It is always easier knowing that someone else is going through the same experience and you will both be able to share the benefits.
2. Keep Your Schedule Free
Dont plan anything too strenuous or physically difficult. Enjoy the last 24 48 hours of the fast at home and try not to plan any social engagements around a meal. Instead you could go for a walk or have a cup of tea.
3. Keep Your Mind Busy
Although you dont want to be doing anything involving food, it is a great time to read, study, do some mindfulness or complete those tedious jobs that you have been putting off. You will see that you will have a lot more time in your day, so planning to get some of these activities and jobs done will pass the time quicker.
4. Use Hemp in Transition Periods
Before & after the fast are the key times for getting the most benefits. Food with high fats and low carbs are perfect. Drink hemp seed oil and eat hemp seeds! to explore The Brothers Green product range.
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Health Benefits Of : 4 Warrior Diet
The Warrior Diet is a form of intermittent fasting. However, its important to note, the 20:4 isnt backed by any research. The diet was created by Ori Hofmekler and is based on his own observations and experiences during his time in the Israeli Special Forces.
There is no evidence directly linking a 20:4 fast with any of the benefits of intermittent fasting. Although there is some preliminary evidence that fasting on a 20-hour cycle or 24-hour fast may result in body fat loss and reduced risk of cardiovascular disease.
In some rats and mice studies, alternate day fasting for 24-hours did result in up to 30% overall calorie reductions, however, the results were mixed and the health benefits insignificant. The research was also not conducted using the Warrior Diet which is a daily regime.
Stage Three: 24 Hours
After about 24 hours of fasting, your body starts to do something really interesting: repair itself. This is a process called autophagy, which is when your cells start to get rid of any components that are old, damaged, or functioning poorly.
Autophagy is incredibly important for your health and has been shown to reduce inflammation, kill cancer cells, and clear out the misfolded proteins that are thought to cause Alzheimers. As autophagy declines naturally with age, its thought that fasting-induced autophagy can be a way to reduce the effects of aging. And, indeed, studies have shown that fasting is connected to living a longer life.
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How To Do Intermittent Fasting
If you are just getting started with intermittent fasting, we recommend slowly working up to your target fasting schedule over the course of several weeks or months. Start by reflecting on your eating habits. Do you snack in between meals or after dinner? If so, try a 12-hour fast overnight. This means you finish dinner by 7 pm, for example, and dont eat anything else until 7 am the next day. If you usually dont feel the need to eat after dinner or between meals, try a 14-16 hour fast . If youd like to fast longer, add 1-hour increments every 5 days or so. Drink water to keep you both hydrated and distracted from hunger. If you need caffeine, drink unsweetened black coffee and tea.