Intermittent Fasting Can Still Lead To Weight Gain
Feeling starved during your fasting period might make some people more prone to binging behaviors when theyre not fasting. And eating more calories than what your body burns will lead to a long-term increase in body fat even if you consistently fast for 12-16 hours each day.
In other words, if you are having trouble maintaining your hunger and end up going completely rogue on your non-fasting periods, you could end up gaining weight.
Going rouge during your non-fasting periods can sabotage your health goals, start a meal prep routine or plan your meals to ensure you’re nourishing your body.
Not sure what style of diet is right for you? Use a meal plan quiz to get started!
My Experience A Brief History
In my twenties I used to eat 4-5 small meals per day, chug down protein shakes and workout in the gym 5 times per week.
Although I made some progress, I was burned out all the time and always felt stressed with all the meals I had to prepare and all the workouts I had to arrange.
It felt like an endless chore, having to cook and prepare all these meals, I even felt like I couldnt eat out with family and felt guilty if I eat anything that wasnt on my diet.
When I first discovered abbreviated training which is the best weight training for natural men over 40, I was getting such good results by cutting back on my weight training to only 2-3 times per week, that I wondered if I could overhaul my nutrition regime as well.
There is so much misinformation in the fitness industry its truly unbelievable.
Conventional training methods will over train you and eating the typical bodybuilder way will ensure youre a slave to your nutrition regime.
To get a lean strong body it doesnt need to be that way.
/4how To Effectively Follow Intermittent Fasting
Fasting has been an age-old practice that is said to carry a number of benefits with itself. The practice of fasting not only helps in flushing out all the toxins from the body but also give a generous boost to the metabolism. Modern twists to this ancient practice come in different styles, forms and methods. Intermittent Fasting is one of them. You might have heard of this, as this style has gained popularity, especially among millennials in recent years, as it is considered less restrictive and offers more flexibility. Many people might argue that fasting is not a healthy option to inculcate in daily routine, but when done in the right manner, intermittent fasting can benefit your health in a number of ways. Here is how you can extract maximum benefits from this diet.
Side Effects Of Intermittent Fasting
Intermittent fasting can have unpleasant side effects. They could include hunger, fatigue, insomnia, irritability, decreased concentration, nausea, constipation and headaches. Most side effects go away within a month.
Sticking with an intermittent fasting routine can be easier for some people rather than trying to watch calories every day. Other people, especially those with busy or variable schedules, have more difficulty maintaining an intermittent fasting routine.
Intermittent Fasting: Benefits How It Works And Is It Right For You
Intermittent fasting is likely something youve tried or heard of a friend trying. This weight-loss trend continues to gain a lot of attention for people looking to slim down. UC Davis Health Registered Dietitian Melinda Gong explains intermittent fasting and some of the pros and cons of the eating plan.
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Making It Work For You
For some people, aspects of intermittent fasting may be a great way to control how many calories you consume.
- If you often find yourself mindlessly overeating in the evening, setting an eight-hour window to eat within may help stop this happening. Make a point of not eating after dinner and waiting until the next day to eat again. If you follow the 16:8, for example, that would be eating dinner at 6pm and waiting until 10am the next day to eat again.
- If you find it hard to cut out complete food groups or certain favourites, the 5:2 diet means you can still enjoy these on your normal eating days .
- During normal eating periods, make sure you eat a healthy, balanced diet dont just overeat on junk food.
Theadded Valueof Hypnosis In Combination With Intermittent Fasting
Changing your lifestyle can be tough. And while you can still eat enough during the times youre not fasting, hypnosis can help you maintain a healthy lifestyle.
For example, hypnosis can help you to get rid of the hunger pangs during the periods that you are fasting. By letting your brain help you a bit, you make it a lot easier for yourself. A few simple hypnosis techniques not only make you lose weight faster, you will also maintain the fast easier and longer. Talk about a win-win.
The combination with hypnosis also makes it possible to fix your target weight in your subconscious mind, making it easier to reach your goal. It seems like you are pre-programmed to reach your healthy goal and ideal body weight. In this way you will achieve your target weight faster and more efficiently, all in a responsible and scientifically substantiated manner.
Why not give a boost to your healthy lifestyle?
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Fasting For Beginners To Advanced Health Professionals
Discover the untold benefits of water fasting both physically and mentally. Inside this course you will uncover the myths associated with fasting, learn about different phases and effects fasting provides, learn about various health benefits, and how to safely prepare for a water fast. This class is for anyone looking to improve their overall physical and mental health while increasing their energy.
What Are Some Popular Intermittent Fasting Schedules
There are many different kinds of intermittent fasting diets. The 5:2 diet is one. On this diet, women eat less than 500 calories for two non-consecutive days a week. So, you might have a 500-calorie day on Tuesday and Thursday, and then eat normally on Monday, Wednesday, Friday, Saturday, and Sunday. With the 5:2 diet, you dont need to eat certain foodsyou just limit how much you eat during certain periods of time.
Another popular one is the 16:8 diet. You only eat during eight hours of the day. You can choose when you want your eight-hour period to be, but most people tend to stop eating at a certain time in the evening, like 6 p.m., and then wait to eat again until 16 hours later . That way, youre sleeping for part of your fast instead of sitting around, thinking about the food youre not eating for a good part of the day.
Theres also something known as the 24-hour fast . That requires fasting from all food for 24 hours once or twice per week, Angelone explains.
Its easy to assume that the duration of your fasting window will impact how much weight you lose, but thats actually not the case, according to Scott Keatley, RD, of Keatley Medical Nutrition Therapy. The timing of intermittent fasting or the duration of the fasting window does not seem to impact the amount of weight lost, he says.
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What Are Other Health Benefits For Intermittent Fasting
There is still not enough research on whether intermittent fasting can help manage chronic conditions. If you’re thinking of intermittent fasting, check with your health care team first. Any type of fasting could be dangerous if youre on certain medicines or have certain conditions. A health care provider can review your health history and provide you with guidance.
It’s important to try methods that make you happy and dont cause your mind and body harm. If following a set of rules of when you eat seems stressful, then intermittent fasting may not be right for you.
For more advice on nutrition, reach out to a registered dietitian to create a plan to help achieve your health and well-being goals.
Melinda Gong, RD CDCES CSOWM, is a registered dietitian at UC Davis Health. She is certified as a diabetes care and education specialist and a weight management specialist. She conducts health classes that focus on empowering people to self-manage their health. If you’re interested in taking a class to learn more about nutrition or any other health condition, check out our Health Education Classes.
It’s Not Just What You Eat
While it’s of the utmost importance to eat only the most high-quality food, especially if you’re combating chronic illness, it’s not just what you eat, but also when you eat. A lot of us are already aware of theincredibly powerful benefits of prolonged fasting, it’s one of the most effective methods your body uses to repair itself. However, not everyone is aware of the power of daily intermittent fasting, and how it promotes optimal health and longevity.
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Intermittent Fasting 1: : How
Thinking of trying 16:8 intermittent fasting? Here’s everything you need to know
Intermittent fasting 16:8 is a time-restricted way of eating where you fast for 16 hours of the day and only consume food within an eight-hour window. Some people follow this diet daily, while others choose to do it a few days a week.
Intermittent fasting is an increasingly popular weight loss method and there are numerous types of fasting diets, including the popular 5:2 diet, says Lucy Jones, associate nutritionist at Harley Street At Home .
So how does it work? When the body goes into starvation mode during a fast, due to lower glucose levels, it starts a homeostatic process known as autophagy, the body’s way of cleaning out damaged cells to regenerate newer, healthier ones.
As well as weight loss, lots of people do intermittent fasting for a range of other health benefits, with the National Institute on Aging finding that it can improve heart and brain health and lower blood pressure. If youre interested in giving 16:8 fasting a go, read on to find out how to get started. Also, check our beginner’s guide on intermittent fasting for top tips on how to get started,
Can Reduce Insulin Resistance Lowering Your Risk For Type 2 Diabetes
Type 2 diabetes has become a very common diagnosis in recent decades.
Its main feature is high blood sugar levels in the context of insulin resistance.
Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.
Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and to lead to an impressive reduction in blood sugar levels .
In human studies on intermittent fasting, fasting blood sugar has been reduced by 36% over the course of 812 weeks in people with prediabetes. Fasting insulin has been reduced by 2031% .
One study in mice with diabetes also showed that intermittent fasting improved survival rates and protected against diabetic retinopathy. Diabetic retinopathy is a complication that can lead to blindness .
What this implies is that intermittent fasting may be highly protective for people who are at risk for developing type 2 diabetes.
However, there may be some differences between the sexes. One 2005 study in women showed that blood sugar management actually worsened after a 22-day long intermittent fasting protocol (
Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.
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How Often Should You Do 1: 8 Intermittent Fasting
You can do anywhere from one day of intermittent 16:8 fasting to seven days a week, because, unlike other intermittent fasting diets, each day of the 16:8 works independently to the rest.
Evidence differs, however, on whether it’s healthy to do intermittent fasting all the time. While research from Queen’s Medical Centre has proven that short-term fasting boosts the metabolism, longer fasts of around three or more days can actually suppress it and slow it right down. Plus, going without food for a long period of time can lead to an increased level of cholesterol, feeling sick in the morning , dehydration and spells of low blood sugar.
Can You Do Intermittent Fasting While Working Out
You can still work out on fast days, but stick to low-intensity work and try to get it in toward the start of your fast window rather than the end when your carb stores are totally depleted, Tinsley advises.
Also: Save your fast-day meal till after the workout, Varady adds. In our studies, people got really hungry after they exercised, so a lot would cheat if theyd already eaten their 500 calories for the day, she explains.
Save high-intensity interval training and heavy weight training for feed days/during your feed window, if you can, when you have the calories for fuel and nutrients for recovery. But if your training schedule calls for a grueling workout on a fast day that cant be moved, add the calories burned to your count for the day so you dont burn through muscle. At 200 or 300 calories, you dont need to compensate, but if you burn 500 or more on a fast day, instead of just 500 maintenance calories with 50g of protein, eat 1,000 calories with 80g or more of protein, Varady advises.
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Why Fasting For Weight Loss Can Backfire
When you eat less than you need and you lose weight, your body goes into a starvation mode. To save energy, your metabolism slows down.
When you’re done fasting and you go back to your usual diet, you may regain the weight you lost, and then some.
On a fast, your body adjusts by curbing your appetite, so you will feel less hungry at first. But once you have stopped fasting, your appetite revs back up. You may feel hungrier and be more likely to overeat.
Fasting every other day has similar results. It helps people lose weight, but not for long.
In one study, people who fasted every other day shed weight, even when they ate all they wanted on days when they weren’t fasting. But the weight loss didn’t last over time.
Should I Try Intermittent Fasting
It really depends. If you feel like you have a healthy relationship with food and you do well with parameters, it could be a good fit for you. It’s certainly not an easy diet if you hate the feeling of being hungry, but the fasting periods do get easier with time, Angelone says.
While anyone can try intermittent fasting, ultimately, people who are overweight and/or have high blood pressure or high cholesterol are considered the best fits for the diet, Angelone says.
Youll also want to take a pass if youre pregnant or breastfeeding or if you have a history of disordered eating, says Cording. It can be a bit of a slippery slope into disordered patterns, she explains.
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Whats The Payoff Of Intermittent Fasting
The main benefit of intermittent fasting is weight lossfat loss, specifically. Insulin increases when you eat, and when insulin is high, you cannot burn fat. When you fast, insulin falls, which allows your body to access its stores of food for energy, explains Jason Fung, M.D., a Toronto-based nephrologist and author of The Complete Guide to Fasting.
Study after study confirms that any form of intermittent fasting will help reduce weight and improve body composition, though the results are probably about the same as youd see from restricting your calories. One study Varady ran, published in 2017 in JAMA Internal Medicine, found that after dieting for one year, people lost about 56% of their bodyweight whether they restricted their calories or tried alternate-day fasting.
Other studies suggest that intermittent fasting may help you lose more weight. One study in the Journal of Translational Medicine found that fit people who tried time-restricted feeding lost more fat and maintained more muscle than people who ate the same number of calories but over 12 hours instead of eight.
The science is mixed on which is better. What is confirmed, though, is that both methods work.
One advantage of intermittent fasting: helping you retain muscle mass. When people lose weight, typically 75% is fat loss and 25% is muscle mass. But with fasting, the ratio actually changes so that 90% of weight loss is fat and 10% is muscle, Varady says.
Intermittent Fasting: The Science Of Going Without
Many diet and exercise trends have origins in legitimate science, though the facts tend to get distorted by the time they achieve mainstream popularity. Benefits are exaggerated. Risks are downplayed. Science takes a back seat to marketing.
One neednt look any further than the emerging trend of intermittent fasting for a prime example. Advocates for taking periodic breaks from eating for up to 24 hours once or twice a week tout it as an effective and research-backed means of losing weight and improving health. That message has been reaching more and more ears of late.
Right now, we are at a really important juncture for fasting, says Brad Pilon, an expert on intermittent fasting and author of the book Eat Stop Eat. Its becoming extremely popular.
So popular, in fact, that it is quickly moving into fad territory, suggests Pilon. And when something becomes a fad intensely popular but only for a short period several problems typically ensue. For one, he says, many doctors and nutrition experts are prone to dismissing fads out of hand. So their patients and clients, while shielded from the ridiculous claims of overzealous dieting evangelists, may also lose out on the legitimate benefits of fasting done right. You know, the baby and bathwater thing.
Editors note: This is a follow-up to a previous news story at cmaj.ca: Intermittent fasting: the next big weight loss fad.
Canadian Medical Association
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