Health Experts Have Discovered Its Range Of Benefits From Improving Metabolic Health To Even Possibly Extending The Life Span Of The Individual
Intermittent fasting has lately emerged as a boon for people aiming to shed some weight. Health experts have discovered its range of benefits from improving metabolic health to even possibly extending the life span of the individual. But before you choose intermittent fasting or any other kind of eating pattern, you must fully understand its effectiveness and the right way to do it so that you reap all its benefits while also keeping the side-effects at bay.
As the name suggests, in intermittent fasting, a person follows an alternate cycle of eating and fasting. Unlike other dieting plans, intermittent fasting emphasizes more on the timing of meals rather than its nature or content. People usually fix a time window in which they have their food while fasting for the rest of the day.
Now that you have grasped the functioning of intermittent fasting, lets look at some tips to follow it effectively.
Timing is the key
There are plenty of ways to do intermittent fasting and time plays an important role in each one of them. One way to do is by consuming just raw vegetables and fruits during the day and devouring a heavy meal at night. It is advised to have the night meal within a window of four hour.
16/8 method
Take it easy
Skip a day
Side effects
What Should I Eat And Drink During A Fast
During a fast, you can drink water and other calorie-free beverages, such as tea or black coffee. Many people also drink bone broth, which contains nutrients that support your body during a fast. Drinking liquids also help counteract fatigue and curb hunger.
If youre following an intermittent fasting pattern that involves restricting your calories on fast days, you should focus on low-calorie, high-protein and high-fiber foods that will help you stay full.
Try Sticking To The Following Foods On The : 8 Diet:
- Whole grains: Ones like rice, oats, barley, wholegrain pasta and quinoa will keep you fuller for longer.
- Protein: Meat, poultry, fish, eggs, nuts and seeds will keep you full.
- Fruit: Apples, bananas, berries, oranges and pears will offer good vitamin sustenance.
- Vegetables: Broccoli and leafy greens are especially good for making sure youre eating enough fibre.
- Healthy fats: Olive oil, coconut oil, avocados.
You May Like: What Is Intermittent Fasting For Women
As Ces Goes Hybrid Connected Fitness Companies Have Another Big Yearyour Browser Indicates If You’ve Visited This Link
CES hasn’t traditionally been the healthiest week for me. Aside from some unintentional intermittent fasting, TechCrunch really has the habit of doing it up with our team dinners at the show, to say nothing of Matt’s near religious devotion to a Mexican place named Tacos & Beer.
TechCrunch
I Would Move Away From Intermittent Fasting For Fat Loss And If You Want To Adopt It Think About The Health Benefits Rachel Clarkson
Someone who has a high-carb diet might never move beyond the catabolic state as they will always have a reserve supply of glycogen. However, someone with a low-carb diet and who regularly exercises might move through it very quickly . I would move away from intermittent fasting for fat loss, and if you want to adopt it think about the health benefits, says Clarkson.
How to fast
To fast you have to downregulate the feeling of hunger, says Clarkson. Hunger is felt when ghrelin, a hormone released from our stomach, triggers the production of two other hormones, called NPY and AgRP, in the hypothalamus.
While these three hormones generate feelings of hunger, there are a multitude more that suppress it. Sometimes called the satiety hormones, one of the key ones is leptin which is released from fat cells to suppress the production of ghrelin basically telling the body “there is fat here that you can burn”.
Ghrelin is sometimes called the short-term hunger response because it is released when the stomach is empty and there is less pressure on the stomach wall. It can be overridden to a certain extent by drinking water. Leptin meanwhile works over the long term.
William Park is a senior journalist at BBC Future and is on Twitter.
Join one million Future fans by liking us on or .
Read Also: What Is Intermittent Fasting Mean
Can I Do Intermittent Fasting And Lose Weight Without Exercise
Also, exercise is by no means a must for losing weight with intermittent fasting. As long as insulin levels are not lowered by fasting or diet, exercise cannot immediately help burn fat.
Finally, insulin blocks the enzyme that breaks down body fat .
Exercise gives you one thing above all: Appetite. Therefore, people who base their diets on refined carbohydrates will gain rather than lose weight through excessive exercise.
In addition, constant eating and high insulin levels can cause muscle mass to be lost instead of body fat. This way, people reduce their basal metabolic rate.
We also know this negative spiral as yo-yo dieting.
A study involving the weight-loss TV show The Biggest Loser participants demonstrated this very fact.
In this study, the weak metabolic rate persisted longest in those who lost the most weight during calorie restriction.
Consequently, these participants rapidly regained weight after conventional caloric restriction .
The longer your fasting periods, the less exercise you need to do to lose weight. Ultimately, the increased growth hormone release preserves muscle mass and stimulates muscle growth .
Therefore, experienced intermittent fasting enthusiasts can gain partial muscle mass with One Meal a Day by doing a few minutes of weight training weekly.
Diet Plan: What Can You Eat And What Are The Benefits
The 16:8 diet has been one of the most popular diet plans weve seen in years and with good reason.
The 16:8 plan also called the 8-hour diet is an easier and more consistent way of fasting that avoids heavily calorie restricted days found in other popular intermittent fasting plans like the 5:2 diet or Fast 800 calorie diet.
Studies have shown that intermittent fasting can have benefits on both your body and mental health, as well as being one of the diets that work fast for weight loss.
A famous fan of the 16:8 intermittent fasting plan is Hollywood icon Jennifer Aniston. In an interview with the Radio Times, Jennifer revealed that shes a big fan of intermittent fasting in general but specifically this plan. I do intermittent fasting, so no food in the morning. She said, I noticed a big difference in going without solid food for 16 hours.
Recommended Reading: How Much To Eat Intermittent Fasting
Losing Weight With Intermittent Fasting And Keto
The keto diet is defined by an essential rule that specifies the macronutrient intake as follows:
- Fat: 75-80%
- Protein: 20-25%
- Carbohydrates: 5-10%
When you reduce your carbohydrate intake for a more extended time and replace these calories with healthy fats and proteins, the body has to adapt to these circumstances.
This way, you can reach the metabolic state of ketosis, a completely natural mechanism that has ensured the survival of our species.
When carbohydrate stores were empty in times of food shortages, the body had to tap into fat reserves as a primary energy source.
And ultimately, food shortages are nothing more than extended periods of fasting that are involuntarily completed. The inability to preserve fresh foods, in turn, represents nothing else than natural intermittent fasting.
Therefore, both diets aim to lower insulin levels to enable fat burning.
Accordingly, the keto diet attempts to put the body into ketosis by depriving it of carbohydrates, which can otherwise only be achieved by fasting for 2-5 days .
A key synergistic factor now comes into play. Those already on a ketogenic diet can get into efficient fat burning more quickly with intermittent fasting and thus lose weight faster.
How To Make Intermittent Fasting Most Effective
If youre interested in trying intermittent fasting, its a good idea to start slowly, suggests , a registered dietitian at the Cleveland Clinic in Ohio. I often tell people to try to fast after they finish their dinner for a few nights a week and see how that goes, she says. If youre doing well, then you can gradually increase your fasting window.”
The authors of the review offered insights on what to expect when trying intermittent fasting, as well as some best practices:
Give yourself time to adjust. Side effects such as headaches, dizziness, and constipation subside after one to two weeks of fasting. Drinking more water can help alleviate headaches caused by dehydration while fasting. Headaches are common with fasting, agrees Zumpano. You may want to add a drink with electrolytes, she adds.
Make your diet quality count. There are no specific recommendations for food consumption during intermittent fasting, but the reviewed studies suggest that eating fruits, vegetables, and whole grains can help boost fiber intake, which can help alleviate the hunger associated with fasting.
Dont avoid exercise. Moderate- to high-intensity endurance or resistance training during food abstention can be done, and some study participants reported having more energy on fast days, according to the authors. If you follow an alternate day fasting plan, studies recommend eating your fasting day meal after exercise.
Read Also: Is Do Fasting App Worth It
There Is Interest In Whether Autophagy Can Increase The Lifespan Of Whole Organisms Though So Far This Has Only Been Replicated In Animals
There is interest in whether autophagy can increase the lifespan of whole organisms, too though so far this has only been replicated in animals, like 1mm-long nematode worms and mice, and not humans . Until there are longitudinal studies of human intermittent fasters, it is too soon to say that it will extend our lifespans.
But, other animal studies have linked autophagy to improvements in immune system memory. The fact that autophagy is essential to maintain cell health has also generated interest in its role in cancer suppression. There might be more reasons than increasing lifespan to take interest in autophagy.
You might also like:
For most of us, autophagy occurs in our sleep, but it is also brought on by exercise and starvation. Could controlled fasting help to trigger it?
Unlike calorie-restrictive diets , the purpose of intermittent fasting is to increase the amount of time between the last meal of one day and the first of the next. This could help to promote autophagy, but to understand how we should look at what happens to us after we eat.
Eating even a small bite before bed extends the “fed state”, meaning you may never achieve ketosis before your next meal
When you stop eating at 19:00 you will still be in the fed state until 22:00 because you will still be digesting nutrients, says Clarkson. Any carbohydrates in your diet will give you a nice supply of glucose, our premium source of fuel, for a few hours.
What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
Don’t Miss: How Many Hours Is Fasting
The Truth About Fasting
The bottom line: Nutrition experts agree that fasting is a potentially dangerous, and not particularly effective, way to lose weight.
Instead of a fast, opt for a healthy eating plan that you can stick with long-term Healthy diets provide a minimum of 1,200 calories and include a variety of fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy fats, along with regular physical activity.
If you are not convinced and want to go on a fast, be sure to consult your physician first.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
Reduce Stress And Improve Mental Health
The 16:8 diet help reduce cortisol levels and help reduce inflammation. Plus, since you wont be dealing with hunger for two days a week, its better for your mental health.
Those whove tried the 16:8 diet say how much more productive they are during fasting hours, spending less time stressing over food and more time channelling their energy into other beneficial tasks throughout the day.
Recommended Reading: What Can I Have When Intermittent Fasting
Does Intermittent Fasting Improve Your Metabolism
Intermittent fasting is a dietary pattern in which a period of food restriction, called fasting, is followed by a period of regular eating.
This eating pattern can help you lose weight, lower your risk of disease, and increase your life expectancy.
Some experts also claim that its positive effects on metabolism make it an effective weight-loss method than the usual calorie restriction.
Is Intermittent Fasting Effective
Most individuals adopt intermittent fasting as a means to lose weight. But is it effective? According to several studies, subjects participating in intermittent fasting lost a significant amount of weight. However, when compared to simple calorie restriction, weight loss results were comparable.
So, if losing weight is the only reason you want to try intermittent fasting, be aware that a simple, daily calorie restriction should yield similar results.
BUT there are some additional health benefits to fasting if choosing to adopt this eating pattern.
Read Also: What Should My Fasting Blood Sugar Be In The Morning
How To Stay Focused
With so many resources pertaining to intermittent fasting, not all the information you find online can be trusted. Poorly informed or false sources can give IF a bad rep, which Krystal felt firsthand.
The biggest challenge is probably other peoples perceptions of fasting and overcoming the idea that not eating is dangerous or an eating disorder, said Krystal. Ive found that having information about why I do what I do helps me stay focused.
How To Get Started With Intermittent Fasting
There are two schools of thought with regard to how to structure your fasts. The first is fairly different from whats described above its commonly known as 5:2, meaning you eat normally for five days of the week and fast for two. That may work for some, but two days of virtual starvation doesnt sound very appealing.
I prefer the daily method: Fast for at least 16 hours per day. The aforementioned New England Journal of Medicine study was based on an 18:6 structure: 18-hour fast, six-hour window.
16:8 is a great place to start, Stephens says, but it may not be a weight-loss window for many people. Thats because fat-burning ramps up between hours 18 and 24 of the fast. 19:5 was a great weight-loss sweet spot for me, and I lost at about a pound per week when doing it. With 19:5, you fast for 19 hours a day and have an eating window of five hours. Your sweet spot may be different from mine, of course. Maybe it will be 18:6 or 20:4. Experimentation is key, she adds.
Before you embark on this journey, I recommend reading CNET writer Caroline Robertsguide to doing intermittent fasting safely.
If your eating window doesnt include breakfast, you can still drink coffee as long as its black and unsweetened.
Also Check: What Is Intermittent Fasting Good For
Try Sticking To The Following Foods On The 1: 8 Diet:
- Whole grains: Ones like rice, oats, barley, wholegrain pasta and quinoa will keep you fuller for longer.
- Protein: Meat, poultry, fish, eggs, nuts and seeds will keep you full.
- Fruit: Apples, bananas, berries, oranges and pears will offer good vitamin sustenance.
- Vegetables: Broccoli and leafy greens are especially good for making sure youre eating enough fibre.
- Healthy fats: Olive oil, coconut oil, avocados.
Lessons From Krystals Intermittent Fasting Weight Loss Journey
To give you a better idea of what intermittent fasting weight loss is like, Simple recently spoke with Krystal, a weight-loss influencer and intermittent fasting advocate. Krystal uses her platform of over 30,000 followers to encourage others to begin their path to wellness through the handle on Instagram.
You May Like: What Are The Rules Of Fasting
So Is Intermittent Fasting As Good As It Sounds
According to metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School, says “there is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective.” But still she recommends that people “use an eating approach that works for them and is sustainable to them.”
So, heres the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes.
Coronary Heart Disease Risk Indicator Assessment
Blood pressure and heart rate were measured in triplicate each week using a digital automatic blood pressure/heart rate monitor with the subject in a seated position after a 10-min rest. Fasting plasma glucose was measured in duplicate at week 1, 3, and 10 with a glucose hexokinase reagent kit . Insulin, C-reactive protein , homocysteine, adiponectin, and leptin were assessed in duplicate at week 1, 3, and 10 by ELISA .
You May Like: How Long You Should Do Intermittent Fasting
