Tea And Intermittent Fasting: The Perfect Match
If youre trying to stick to a new intermittent fasting plan, you may want to take advantage of the oldest fasting aid around tea! Used for centuries by monks to help support their fasting journeys, tea can make your fasting experience more enjoyable and manageable.
Considered to be a health elixir in many ancient cultures, this simple drink is a powerhouse enhancer for your intermittent fasting lifestyle. You know all those incredible proven benefits you can get from intermittent fasting? Well, drinking the right kind of tea can help you stay fasted more easily, increasing your chances of experiencing those benefits.
Gut Dysbiosis Plays Role In Hypertension
Emerging evidence suggest that disruption of the gut microbiota, known as gut dysbiosis, can have adverse effects on blood pressure. Dr. David J. Durgan, assistant professor of anesthesiology at Baylor College of Medicine and his colleagues began a study to better understand this hypothesis. In previous studies, the team had also shown that the composition of the gut microbiota in animal models of hypertension, such as the SHRSP model, is different from that in animals with normal blood pressure. In addition, they had found that transplanting dysbiotic gut microbiota from a hypertensive animal into a normotensive one led to the recipient developing high blood pressure. Based on these findings, they concluded that dysbiosis is not just a consequence of hypertension, but is actually involved in causing it.
Schedule #: Alternate Day Fasting
With alternate day fasting you eat every other day.
What it involves
You eat normally one day. The next day, you dont eat. Repeat.
People who benefit
This is an advanced fasting schedule that works best for people who have already mastered fasting one or two days a week.
As with schedule #6, its ideal for people whose lifestyles reinforce the fasting schedule. Think of hospital medical professionals who work 12-24 hour shifts. For them, it might be easier and even preferable to not eat during their shift.
If you try it:
- Practice fasting for shorter periods, first. Again, this is an advanced practice. Before trying alternate day fasting, experiment with fasting once or twice a week.
- Plan for when you will break your fast. Make sure youve got food at the ready.
- Be flexible. If you break the fast early, you didnt screw up. Try to learn from it and move on. Also, try not to compensate for mistakes by fasting even harder. For example, if you eat dinner on a fasting day, dont skip a meal on your eating day in order to make up for it.
- Take time off from fasting when your life gets busy. ADF doesnt pair well with hard training, excessive life stress, or even someones monthly menstrual cycle.
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Bulking On Intermittent Fasting
One of the major drawbacks of IF is that it can be very hard to hit your daily macros if youre doing it. Hardgainers often have a difficult time eating enough food each day to bulk up, so restricting your eating window can make it even harder.
You can forget about the alternate day fasting and 48-hour fasting methods if youre a hardgainer, as well. If you have a hard time getting enough calories on a daily basis, theres no way youll even get close to your recommended calories if youre fasting for 48 hours or more each week.
That being said, if you can do the 16/8 intermittent fasting method while still getting enough calories in for your goals, then by all means, do it. Youll not only reap the rewards of intermittent fasting, but youll be able to bulk up while getting them, too.
Is Intermittent Fasting Good For You
Intermittent fasting might be the simplest diet ever! And its potential health benefits are so vast and varied, it almost seems too good to be true! Whether you want to enhance athletic performance or energy, promote healthy weight management or support brain health, intermittent fasting may help. Here are the top 7 health benefits of intermittent fasting:
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How Intermittent Fasting Works
The primary goal of intermittent fasting for weight loss is to get the insulin levels to decrease to a level where the body will begin to burn stored fat for energy.
Here is how it works. When the food we eat is metabolized , it ends up as molecules in the blood stream. One such molecule is glucose . Normally, when there is more circulating blood glucose than the body can use for energy, the excess is stored as fat for future use. But, for glucose to be utilized by the cells, it requires insulin. Between meals the body doesnt require insulin so insulin levels decline. When insulin levels are low, the fat cells release some of the stored glucose, resulting in weight loss.
Lack Of Scientific Data
The thought behind intermittent fasting is that after the body is depleted of carbohydrates, it starts to burn fat. This starts to occur around 12 to 24 hours after starvation. Therefore, starving the body of food for 12 to 24 hours will potentially lead to weight loss which can improve health. However, most of the studies done on this topic have been performed on animals over a short period and have measured glucose levels rather than long-term health outcomes.
Yes, it is possible to lose calories, fat and weight from this popular diet. However, it is also possible to quickly gain the weight back, develop low energy stores which can result in a depressed mood, have problems sleeping and even develop organ damage if the fasting is extreme.
The following are reasons why individuals should avoid intermittent fasting:
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How The Keto Diet And Intermittent Fasting Can Boost Athletic Performance
One of the more surprising aspects of both the Keto diet and intermittent fasting is that some seriously tough athletes claim these eating plans help to increase their athletic performance.
They just might be onto something. If youre looking to boost your sports performance, heres what you should know: one of the primary reasons these eating plans work is because training your body to burn fat can help you recover from exercise more quickly. And if you eat a keto diet and follow an intermittent fasting schedule, then your body becomes increasingly more efficient at switching over to fat-burning mode. The easier it is for your body to burn fat, the better your athletic performance and recovery time.
Theres a growing number of endurance and elite athletes who have incorporated fasted training into their programs. And if youre looking to add lean muscle mass, regular fasting has been shown to help with muscular development.
Your Menstrual Cycle Changes
Changes to your menstrual cycle can be a clear sign that something’s happening in your body that might not be so great. If you find your cycle disappears, is heavier than usual or other changes to your regularly scheduled bleeding, it might be a case to nix your fasting protocol of choice. As always, speak to your GP if you have any concerns.
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Schedule #: The : 2 Diet
Popularized by Dr. Michael Mosleys The Fast Diet, this approach involves consuming a lot less food two days of the week, and eating normally the other five.
Maybe youre thinking, Thats not fasting! Thats part-time dieting! And youre right.
Technically, this style of eating is called intermittent energy restriction .
What it involves
Exactly what and how much someone eats on the two fasting days can vary from around 20 percent of normal intake to 70 percent. For someone consuming 2800 Calories a day, a fasting day might range from 560 Calories to 1900.
As you can imagine, the lower end of that range is a lot more challenging than the upper end.
People who benefit
People who do best with 5:2 fasting tend to have a lifestyle and/or fitness schedules that align with it.
Heres an example: Robin Beier, PN2, is a German nutrition coach who practices IF personally and coaches a number of clients who do the same. In Germany, most shops are closed on Sundays, including grocery stores. So for one of his clients, a 5:2 diet naturally emerged.
This client would wake on Sunday with hardly any food at homeand didnt want to eat out. So hed have breakfast and then eat either very little or nothing at all for the rest of the day. He broke the fast Monday evening, after hitting the grocery store for dinner supplies.
If you try it:
You’re Experiencing Constant Mood Swings
Whilst it’s fairly normal to feel more irritability in the initial stages of fasting, Dr Touroni says, constant mood swings are a sign that something isn’t working quite right.
If scoffing a banana pre-workout keeps hanger at bay , then that might be a clear sign your body prefers consistent eating patterns as opposed to extended fasting and feeding windows.
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Intermittent Fasting For Women Over 50
If youre a woman over 50, try Intermittent Fasting for Women Over 50: The Fuss-Free Program for Losing Weight. Discover 300 Easy-to-Prepare Recipes. This fasting lifestyle guide for older women by Anna Evans offers everything from recipes and healthy living advice to information on the best ways to detox and speed up your metabolism. Its comprehensive approach considers the whole womanand how being over 50 impacts health and eating. The book succeeds by helping women get the weight loss results they want without feeling like theyre on a restrictive diet.
Fasting For Weight Management
Do you get suspicious when you hear people raving about a new diet that makes weight loss easy? We dont blame you body composition tends to be more complicated than the dieting industry leads on.
In an industry full of gimmicks and fads, there is one plan quickly rising to the forefront because it has the weight of scientific evidence behind it. An intermittent fasting diet is increasingly being praised as an eating pattern that promotes healthy weight management while also being easy to follow.
Weve identified a few key reasons as to why intermittent fasting for weight loss works so well.
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What Can I Eat During Eating Windows
Most people are drawn to intermittent fasting due to its freedom during the eating period. What you do eat during your eating window is relatively unspecified, within reason. Of course, if you eat McDonalds twice a day you will see no health benefits however, keeping your diet relatively clean and allowing for some occasional indulgences is okay. Still obviously, the healthier you eat the more effective it will be for weight loss. For those who prefer to be unbothered by a demanding calorie counting diet, intermittent fasting is an equally successful option.
In a 2017 twelve month weight loss study of obese men and women, those who followed a traditional calorie reduction diet and those who followed intermittent fasting had similar weight loss outcomes. However, it should be noted, the rate of dropouts among participants was much higher for intermittent fasting than among those simply restricting calories. Even more so, intermittent fasting participants followed the studys guidelines less stringent than participants following a traditional restrictive calorie diet.
What Is Intermittent Fasting 1: 8
Fasting is when you omit to eat so intermittent fasting is a pattern in which fasting and eating are cycled. The 16:8 refers to 16 hours of fasting and 8 hours of eating.
16:8 is one of the most popular methods to practice intermittent fasting since it requires 12-hours of fasting for the body to begin to benefit from this practice.
For women, this is also a flexible enough eating/fasting pattern to keep up with the demands of a family, life, a job, and an active lifestyle.
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Has Benefits For Your Brain
Whats good for the body is often good for the brain as well.
Intermittent fasting improves various metabolic features known to be important for brain health.
Intermittent fasting helps reduce:
Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.
People With A History Of Disordered Eating
For starters, anyone with a current eating disorder or a history of disordered eating should not embark on an intermittent fasting diet, says Dr Rouf.
Chris Fowler, of The Butterfly Foundation, says the organisation “does not endorse fasting diets that promote restricted eating behaviours such as the 5:2 diet or 16:8 diet” in general because, he says, it is still a form of dieting. And dieting is one of the most significant risk factors for the development of disordered eating and eating disorders.
The organisation’s helpline has received calls from Australians saying, “I started off on these certain diets and I found myself reducing and restricting more,” he says, adding that fasting-style diets can be “a bit of a slippery slope” for some.
“It might begin in the realm of wanting to be healthy, but then it can spiral,” he adds.
“Fasting diets condition a mindset that there is a ‘right’ and ‘wrong’ way to consume food. Fasting diets encourage unhealthy practices around food and eating, often to lose weight and alter a person’s physical appearance.”
Another group who may be more at risk of developing an eating disorder: those with a family history of such conditions.
“We know there can be a genetic link to eating disorders not to say that everyone who has a family member with a history of that will develop an eating disorder but it does certainly put someone at risk,” Mr Fowler says.
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Slim Down Your Supper
Most Americans consume almost 45 percent of their total daily calories at dinner and in an after-dinner snack. A healthier goal, Sears says, is 30 percent. Thats 600 calories for someone who usually eats 2,000 calories a day. For example, in 2013, Israeli researchers looked at the effects of eating a small dinner and a large breakfast vs. a large dinner and a small breakfast in a study involving 93 overweight women. Both groups ate the same lunch and the same overall number of calories. After 12 weeks, those who ate the lighter dinners lost more weight, had a smaller waist, and had better metabolic profiles than the women in the other group.
One way to downsize the dinners that you prepare is to make them the healthiest meal of the day. Try eating lots of vegetables, which are naturally low in calories, suggests Courtney M. Peterson, PhD, an assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham. That means you can eat a large portion so that youre not hungry afterward and still consume fewer than 600 calories. The fiber from those foods will also help you feel fuller.
And if you dont overdo it on calories in the evening, Peterson says, you can afford to have a bigger breakfast and lunch, when your body is primed for food processing.
The Most Popular Intermittent Fasting Schedules
So youve decided to give intermittent fasting a try , and you need to know what the eating schedule is. Even just a quick online search probably gave you an overwhelming amount of information about the different kinds of plans, durations, days, eating patterns, etc
With such a wide variety of intermittent fasting regimens, how can you figure out which one is best for you?
Not to fear, weve put together a helpful breakdown of the different schedules. After all, you want to make sure youre choosing a fasting schedule that works well with your lifestyle and can maximize the incredible health benefits that intermittent fasting can give you.
As a general rule, the effects of intermittent fasting will vary by person, depending on the length of your fasting period, amount of food eaten during eating windows, calorie intake, body composition, and whether or not youre choosing healthy foods.
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Remind Me What Is Intermittent Fasting
With everyone from Hollywood celebrities to Instagram influencers talking about intermittent fasting, it can feel like youre the only one whos not doing it. But what is it exactly?
Intermittent fasting is a way of eating that alternates between periods of eating and periods of fasting. It doesnt prescribe which foods to eat or give up, but rather when to eat and when to let your bodys digestive system rest. This way of eating is actually nothing new. Our prehistoric ancestors did it naturally when hunting and gathering food. IF has also long been part of religious traditions and medical treatments. The ancient Greeks and Romans believed it allowed the body time to heal itself, and today, surveys suggest intermittent fasting is more popular than gluten-free regimens or traditional calorie-restricting weight loss plans.
There are several different types of intermittent fasting, but these are the three most popular types:
What Is An Intermittent Fasting Diet
In general, intermittent fasting refers to any eating schedule that alternates periods of going without food with meals. There are many different types of plans, including those that restrict calories for only certain hours of each day or certain days of the week. The main difference between IF and traditional calorie-restriction diets is that IF doesnt limit portions or foods, only when you eat them.
The review, which included more than 25 studies that looked at intermittent fasting in humans, found that IF consistently resulted in people consuming fewer total calories between 10 and 30 percent fewer than they had been eating at the onset of the studies which led to weight loss.
The review also included safety considerations and practical advice for how these diets should be implemented in everyday life.
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