It May Increase Human Growth Hormone
Intermittent fasting can encourage fat burn and protect lean muscle in an alternative wayby raising your levels of human growth hormone .
Levels start to decline in our twenties or thirties, leading to dry skin, thinning hair, increased belly fat and wrinkles, says Kellyann Petrucci, M.S., a naturopathic doctor and author of Dr. Kellyanns Bone Broth Diet. Research shows that HGH may help decrease body fat and improve lean muscle mass.
She points to 2011 research from the Intermountain Medical Center Heart Institute, which found that HGH increased an average of 1,300% in women and nearly 2,000% in men during a 24-hour fastRoutine periodic fasting is good for your health, and your heart, study suggests. Intermountain Medical Center. Accessed 6/21/2021. . When fasting causes hunger or stress, the body responds by releasing more cholesterolthe researchers notedencouraging it to burn fat instead of glucose as fuel and decreasing the number of fat cells in the body.
Tips And Tricks About Fasting
#1) Dont freak out! Stop wondering: can I fast 15 hours instead of 16? or what if I eat an apple during my fasted period, will that ruin everything? Relax. Your body is a complex piece of machinery and learns to adapt. Everything is not as cut and dry as you think.
If you want to eat breakfast one day but not another, thats okay. If you are going for optimal aesthetic or athletic performance, I can see the need to be more rigid in your discipline, but otherwisefreaking chill out and dont stress over minutiae!
Dont let perfect be the enemy of good when it comes to your intermittent fasting plan.
#2) Consider fasted walks in the morning. I found these to be very helpful in reducing body fat, and also gave my day a great start to clear my mind and prepare for the day.
Simply wake up and go for a mile walk. Maybe you could even start walking to Mordor?
#3) Listen to your body during your strength training workouts. If you get light headed, make sure you are consuming enough water.
If you notice a significant drop in performance, make sure you are eating enough calories during your feasting window.
And if you feel severely off, pause your workout. Give yourself permission to EASE into intermittent fasting and fasted workouts. This is especially true if you are an endurance athlete.
#4) Expect funny looks if you spend a lot of mornings with breakfast eaters.
#7) Track your results, listen to your body:
This is just one tool that can contribute to your success.
Ive Made The Decision To Fast So How Long Should I Fast For
There arent any studies right now that state exactly how long one should fast. Researchers, like Dr. Peterson, are working on that. The minimum amount of time it takes to make fasting efficacious hasnt been proven via study, but the prevailing notion is its somewhere between 12 and 18 hours. But it can take a few days sometimes weeks of fasting regularly for your body to start burning fat for fuel. Brooke Alpert, nutritionist and author of The Diet Detox, suggests starting by moving your last meal to around 7 p.m. She said the reason for this is our bodies are better at doing some things at certain times. Our bodies are better at processing sugar in the morning than at night, said Dr. Varady. So eat bigger meals in the morning, for example.
And how often do you have to do daily intermittent fasting to see the benefit? Again, there hasnt been a study thats shown exactly how many days you need to fast, but a recent study in rodents showed they get about the same benefits fasting five days per week as they did fasting every day. The great thing is that were learning is that this type of fasting isnt all or nothing, said Dr. Peterson.
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How To Break A Fast
We almost forgot about the last and perhaps most important stage of intermittent fasting the refeeding stage! Its important to break your fast with a nutritious, balanced meal that will further improve the function of cells and tissues that went through cleanup while you were fasting. From :
Upon refeeding, ingested carbohydrates* and glucose stimulate release into the blood of the incretin hormone glucagon-like peptide 1 from enteroendocrine cells in the gut. GLP1 enhances clearance of glucose from the blood by stimulating insulin release from the pancreas and increases the insulin sensitivity of cells. GLP1 crosses the bloodbrain barrier and can act directly on neurons to promote synaptic plasticity, enhance cognition and bolster cellular stress resistance.
*Update: This isnt a recommendation to break your fast with lots of carbs and sugars, which may in fact lead to problematic blood sugar spikes. A few carbs can go a long way. Its best to break your fast with a balanced meal including plenty of vegetables, plant fibers and plant fats, with healthy proteins and some whole grains or legumes if you choose. Avoid simple sugars and processed/packaged foods. Learn what works best for your body, and what you feel best eating following your fasts.
Intermittent Fasting: Eight Things Scientists Learned About The Popular Diet In 2021
Interesting, yes, compelling sure â but not conclusive.
Rewind to January 2021: Intermittent fasting is a dieting trend with some fascinating anecdotal success stories and little in the way of established health benefits. Flash forward to the present: And after a year of several published scientific papers, intermittent fasting isâ¦ still a dieting trend with some fascinating anecdotal success stories and little in the way of established health benefits. But that doesnât mean 2021 was a total loss: Researchers made some significant strides toward understanding what intermittent fasting does to the body.
Endorsed including Jack Dorsey, Kourtney Kardashian, Jimmy Kimmel, Chris Pratt, and Moby, intermittent fasting means restricting oneâs eating to periods of time, like only eating during eight hours of the day, only eating every other day, or only eating one meal a day.
The celebrity attention makes intermittent fasting an increasingly popular research subject. In 2021 a spate of studies was published, but overall they donât add much in the way of decisive scientific findings to back up the hype. Most of the studies are small, some showed no effect. But some noteworthy investigations suggest intermittent fasting may have applications in new areas or in treating certain conditions.
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Muscle Loss Prevention And Autophagy
Before the Nobel Prize was awarded to Yoshinori Ohsumi, other researchers were making groundbreaking discoveries about autophagy. In 2009, an article was published in Cell Metabolism entitled Autophagy Is Required to Maintain Muscle Mass. In this article, researchers described how deactivating an important autophagy gene resulted in a profound loss in muscle mass and strength.
This happened because autophagy is necessary to clean up damaged proteins and mitochondria in muscle cells. If autophagy is never activated then the proteins and mitochondria will remain damaged and the muscle cells will begin to die, which causes a loss in muscle and strength.
This seems counter-intuitive because we assume that the nutrients we eat will repair the damage, but it makes sense when you think about it another way.
If you want to refurbish a room, it is best to clean the room and remove the old furniture before you put the new furniture in. The same thought process applies to your cells. We must use intermittent fasting to let autophagy clean the room of the cell before we put in new furniture. If we dont, our cells can become cancerous.
Best Time To Eat Intermittent Fasting
As stressed out in the previous points, your daily routine will determine the best time to eat when intermittent fasting.
For the following reasons, in my opinion, the evening is the best time to eat when intermittent fasting:
- Work is over
- There is time to prepare quality food
- You can dine with your family
- You could exercise in a fasted state
- Now your body wants to rest and grow
- And you can finish off the day relaxed
Improved mental focus is one of the main practical benefits of intermittent fasting. With the largest meal of the day, focus fades away, and the body relaxes. Therefore it only makes sense not to have planned any mental or physical exertion afterward.
When I want to exploit the mental clarity of fasting to get things done, I often extend the fasting period.
As a result, I am on one meal a day schedule. So I get more things done while only cooking once and finishing earlier.
Since a single meal per day is larger, the evening or late afternoon is the best time to eat during intermittent fasting when leveraging its flexibility.
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Does Intermittent Fasting Have Different Effects On Men And Women
The quick answer is: yes, Intermittent Fasting can affect men and women differently.
Anecdotally, we have many women in our online coaching program that swear by Intermittent Fasting, while others have had adverse effects.
Lets dig into the science and studies.
A recent PubMed summary concluded thatfasting can be prescribed as a safe medical intervention as well as a lifestyle regimen which can improve womens health in many folds .
Now, in that extract, many of the studies cited are focused on specifically calorie restriction , and they also say that future studies should address this gap by designing medically supervised fasting techniques to extract better evidence.
Digging into the PubMed Archives brought me to the following conclusions :
One small study resulted in the following: Glucose response to a meal was slightly impaired in women after 3 weeks of treatment, but insulin response was unchanged. Men had no change in glucose response and a significant reduction in insulin response.
Another small study studied the effects on their menstrual cycles after a 72 hour fast which is significantly longer than any fast recommended in this article: in spite of profound metabolic changes, a 72-hour fast during the follicular phase does not affect the menstrual cycle of normal cycling women..
Precision Nutrition a great resource recommends not attempting Intermittent Fasting as a woman if:
- youre pregnant
- you dont sleep well
- youre new to diet and exercise
What Is Intermittent Fasting Explained In Human Terms
A phenomenon called intermittent fasting is currently one of the worlds most popular health and fitness trends.
It involves alternating cycles of fasting and eating.
This article explains what intermittent fasting is, and why you should care.
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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.
Foods To Avoid During The Intermittent Fasting
You need to avoid some foods during intermittent fasting to maintain a balanced diet and a healthy lifestyle. Processed foods such as burgers, fries, and nuggets are high in calories, and they can increase your food cravings. These foods contain fat, added sugar, and empty calories.
Here is the list of foods you need to avoid during your intermittent fasting
- Snacks such as fried chips
- Sugary drinks like carbonated drinks, coffee, cold coffee
- Processed, packed juices
- Processed foods such as cheese, meat, etc
Many studies suggest that processed foods and carbonated drinks lead to weight gain. You can replace carbonated drinks with fresh juices and fried foods with healthy salads. Be more mindful while choosing your food to make your intermittent fasting more powerful.
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Dinner: Salmon & Veggies At : 30 Pm
Salmon is an excellent source of omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants. Salmon is one of my personal favorites for its taste and nutrient density, but you can select any wild-caught seafood of your choosing. Serve alongside some of your favorite vegetables roasted in coconut oil, and you have a quick and easy superfood meal.
- 4 cloves garlic, finely diced
Meal Skipping: The Spontaneous Method
Not all intermittent fasting plans involve fasting for long periods of time. Some methods, like meal skipping, can allow a person to reap some of the amazing health benefits.
The meal skipping method involves spontaneously skipping meals throughout the day.
Many assume that the human body needs feeding every few hours or every single meal time, but that is not true. However, science proves that human bodies are designed to deal with famine or in other words and in this modern time, meal skipping.
This intermittent fasting method simply involves skipping random meals throughout the week. This allows your digestive system to break down all food consumed properly to aid better digestion.
Many may find this method easier to begin with as it is easier to fast for a smaller amount of time. If you would like to try the fasting methods which involve longer fasting periods, try starting with the meal skipping technique to ease yourself into it.
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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 what’s described above it’s 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 doesn’t 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. That’s 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 Roberts’ guide to doing intermittent fasting safely.
If your eating window doesn’t include breakfast, you can still drink coffee as long as it’s black and unsweetened.
What Intermittent Fasting Does To The Body
Intermittent fasting may by slowing the body’s metabolism, and it also might give the bodyâs cells a rest from the work of processing the glucose from meals or snacks. The respite might let cells focus on other tasks, like breaking down toxins and other unnecessary molecules or repairing damage to DNA.
Mouse studies show mice that had their feeding restricted to within certain hours warded off metabolic diseases, like diabetes, and improved their overall health when compared to mice that had the same caloric intake but didnât fast. Yet human trials seeking to confirm these findings and other supposed intermittent-fasting benefits tend to be small, and their results inconclusive. Some researchers think the real benefit of intermittent fasting is that it tends to reduce the calories you take in â the timing has nothing to do with it.
Here are four of the most compelling scientific discoveries of 2021 about intermittent fasting â and a few more that poke holes in the eating regimenâs bonafides.
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How Do I Try Intermittent Fasting
There are four popular fasting approaches: periodic fasting, time-restricted feeding, alternate-day fasting and the 5:2 diet. Time-restricted feeding, sometimes called daily intermittent fasting, is perhaps the easiest and most popular fasting method. Daily intermittent fasters restrict eating to certain time periods each day, say 11 in the morning to 7 at night. The fasting period is usually around 12 or more hours that, helpfully, includes time spent sleeping overnight. Periodic fasting will feel most familiar: no food or drinks with calories for 24-hour periods. Another type of fast, alternate-day fasting requires severe calorie reduction every other day. Lastly, the 5:2 method was popularized by author Kate Harrisons book The 5:2 Diet” and requires fasting on two nonconsecutive days a week.
Should I Try Intermittent Fasting
The most effective diet is the one you can stick to while still living your best life. Its hard to know which will work best before trying, but doctors and recent studies offer some guidance. Dr. Peterson said that complete, zero-calorie fasts generally prove to be too difficult to maintain. People stick with them maybe for the short-term, but they get quite hungry in the long-term, she said.
Time-restricted feeding fasting overnight and into the next morning is likely the easiest form of fasting to comply with. A longer than normal fasting period each night allows you to burn through some of your sugar stores, called glycogen. That does a couple things. It gives your body a little bit more time to burn fat. It also may help your body get rid of any extra salt in your diet, which would lower your blood pressure, Dr. Peterson said.
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