Lessons Learned From 1 Year Of Intermittent Fasting
1. The biggest barrier is your own mind.
Implementing this diet is pretty simple, you just don’t eat when you wake up. Then you eat and lunch and go about your day. At least, that’s how I do it.
But there is a mental barrier to get over. If I don’t eat will I not be able to think? Will I faint? Will I feel sick? What will it be like? These are all thoughts that went through my mind before I started.
What ended up happening? Nothing. Life went on just fine.
Thinking you need to eat every 3 hours or six meals a day or always have breakfast or whatever it is that youre convinced you have to do to survive is all mental. You believe it because you were told it, not because you actually tried it.
If there’s one thing I’ve noticed that separates successful people from unsuccessful ones in life it’s not just the ability to think differently, but the ability to act differently as well.
2. Losing weight is easy.
When you eat less frequently you tend to eat less overall. As a result, most people who try intermittent fasting end up cutting weight. You might plan big meals, but consistently eating them is difficult in practice.
Most people lose weight while intermittent fasting because when they cut out meals, they don’t make up for it with bigger meal sizes.
3. Building muscle is quite possible .
I have managed to gain weight while intermittent fasting , but only because I have focused on eating a lot during my feeding period.
5. For best results, cycle what you eat.
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Yes Intermittent Fasting Works
Periods of very-low-calorie intake force our bodies to burn fat to meet our energy needs. When fat burns, it releases ketones that cause the body to make less ghrelin, a hunger hormone. As a result, intermittent fasting can increase metabolism, decrease hunger, and increase fat burning. Heres why intermittent fasting works and how we use it in our medical weight loss program.
Pros Of Intermittent Fasting For Women
“There is substantial research to support the therapeutic benefits of fasting,” says Jillian Greaves M.P.H., R.D., L.D.N. Integrative Functional Dietitian at Prevention Pantry Nutrition. “Some potential health benefits include improved cellular health, improved metabolic markers, and weight loss.”Studies show that intermittent fasting leads to weight loss in women, but doesn’t lead to any more weight loss than a calorie deficit overall. However, the structure of IF makes it easier for some to reduce caloric intake.
Intermittent fasting can boost fat burn too. When we eat, blood sugar rises and insulin is released to take glucose to our cells for energy. Extra glucose is stored as fast. If you don’t eat for 10-16 hours, your body will start to use its fat stores for energy.
A study in the New England Journal of Medicine found that in a fasted state, cellular repair occurs, which is linked to increased longevity, reduced risk of cancer, lower inflammation and improved metabolism. However, many of the studies are in animals and more studies in women are needed.
There’s also emerging research that eating in sync with circadian rhythm keeps chronic diseases at bay. In other words, eating during a 6-10 hour window during the day, when it’s light outside, and reducing nighttime eating.
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What Are The Different Intermittent Fasting Patterns
Intermittent fasting involves consuming all of your calories within a short period of time. There are many intermittent eating patterns, so its important to choose one thats right for your body, your activity level and your lifestyle. Here are two popular options:
The 16:8 DietThe 16:8 diet involves fasting for 16 hours each day and consuming all of your calories during an 8-hour window. Many people who follow this 16-hour fast eat 2 meals between noon and 8 pm, but you can adjust the 8-hour window to suit your lifestyle, exercise habits and work schedule. With this option, however, plan your eating so that the majority of the fast occurs during your normal sleeping hours. This will help you avoid feeling hungry during your waking hours.
The 5:2 DietAnother popular option is the 5:2 diet, which involves 5 days of normal eating and 2 days of eating around 500-600 calories per day. The 5:2 diet gives you the flexibility to choose the 2 fasting days that work best for you, as long as theyre separated by at least one normal eating day.
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.
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Is Toothpaste Okay During Intermittent Fasting
Those who are concerned about the sweetener found in some kinds of toothpaste will not use a conventional product to brush their teeth during the fasting window. Other people who are fasting and do not want to risk a possible insulin spike resulting from the sweet taste of any brand of toothpaste will refrain from using it, too. In that case, baking soda mixed with water to create a paste is often used to clean the teeth.
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Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
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.
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What Are Some Intermittent Fasting Benefits And Side Effects I Should Consider
Lets start with the benefits of intermittent fasting.
This goes without mention at this point, but weight loss is perhaps the biggest benefit.
Aside from that, it helps protect against type 2 diabetes by reducing insulin resistance.
In addition, intermittent fasting reduces inflammation and reduces levels of bad LDL cholesterol, which is great for the heart.
Some studies have even shown intermittent fasting may prevent cancer, Alzheimers Disease, and have anti-aging effects.
Intermittent fasting can also contribute to better, deeper sleep, which helps boost natural levels of Human Growth Hormone , sometimes referred to as the anti-aging hormone for its regenerative effects.
Increased levels of HGH contribute to more fat burning and preservation of muscle mass while losing weight, making it one of the most powerful hormones for good health.
Its also worth mentioning intermittent fasting simplifies your life because its not necessary to restrict any types of food in particular, and can even save time meal prepping less frequently.
Now, lets briefly go over the side effects.
The primary side effect of intermittent fasting is hunger.
You may feel weak or experience fog brain, but this is usually temporary.
I can personally say this was the biggest challenge to overcome the first time I tried it.
Luckily, youll quickly adjust to it, especially if you increase your calorie intake to your individual BMR level.
Intermittent Fasters: Two Ways To Know
Inverse talked to five intermittent fasters on Reddit to find out: how do you know your intermittent fasting regimen works?
Their responses echo some of the researchersâ replies, too: They observed changes within their body and these changes tended to include weight loss. Hereâs what they had to say:
- âI started for weight maintenance, and itâs been good for that,â writes Patrick, a 30-year-old based in Australia.
- âMy resting heart rate has gone down by 40 points ,â writes Reddit user u/mogli_170, who is 27 years old. âMy weight has reduced a significant amount .â
- âThe reasons that I feel that is working for me are that Iâm losing weight in a steady way,â writes Reddit user u/RS_Stylish, who is a 24-year-old man.
- âI guess I know itâs working because itâs the steadiest, most consistent weight loss Iâve ever achieved,â writes Reddit user u/Miszteek, who is a 35-year-old woman. âI fasted for two weeks sans exercise and lost the same amount of weight as the two weeks in which I did exercise.â
Essentially these responses boil down to two quantifiable things: Steady weight loss and a lower resting heart rate.
But much of the fastersâ enthusiasm for the regimen seems to stem from other, more qualitative factors â intermittent fasting was something people could realistically maintain, and intermittent fasting resulted, perhaps most crucially, in a change of their relationship with food and dieting.
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Typical Fasting Weight Loss Plans
Fasting regimens vary, but the basic premise usually starts with a strict regimen allowing only water, juice and/or some kind of laxative concoction. Some plans allow a few solid foods, but are still called fasts because they provide so few calories.
Not all fasts are created equal. Some can be perfectly safe, such as medical fasts supervised by a physician. Religious and cultural fasts are typically undertaken as an act of devotion, last from 24-48 hours, and are not intended to promote weight loss.
Fasts lasting a day or two are unlikely to be dangerous for most healthy adults. But high-risk people, the elderly, anyone with a chronic disease, pregnant women, and children are advised against any type of fasting.
The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month.
Who Benefits From Intermittent Fasting
There is no single diet that works best for everyone. Many of our weight loss program patients do best on a continuous low-calorie diet. Some do best on a low-carbohydrate meal plan.
For most people, intermittent fasting results in the same weight loss as a low-calorie diet. As experts in obesity medicine, we can predict the best and safest approach based on ones medical history and past diet results. With meal plans, education, and medications, youll experience the most dramatic weight loss with intermittent fasting.
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This Is How You Lose The Weight Once And For All
If youre ready to say goodbye to quick fixes that never last? And youre serious about losing the weight for good? Were the experts you can trust to guide you through a weight loss program that will not only take the weight off but keep it off.Schedule a consultation with us today.
References:
NEJM 381 26 Dec 26, 2019. Effects of Intermittent Fasting on Health, Aging and Disease by Rafael de Cabo Ph.D. and Mark P. Mattson Ph.D.
Longo VD and Mattson MP. Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism. 2014 19:181-192.
Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr. 2007 86:713.
Halberg N, Henriksen M, Soderhamn N, et al. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol. 2005 99:21282136.
Lihn AS, Pederson SB, Richelsen B. Adiponection: action, regulation and association to insulin sensitivity. Obes Rev. 2005 Feb 6:13-21.
Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. 2005 81:6973.
What I Ate And How I Exercised While Doing Intermittent Fasting
Limiting my eating to an eight-hour period of the day seemed reasonable. If I exercised in the morning, my first meal would be an early but large lunch at around 11:30 a.m. By 3 p.m., if I was hungry, I could have a snack. At 7 p.m., I would eat a reasonable-size dinner. No snacking after that.
My first thought was that there was no way I would be able to skip breakfast and still work out. My mind was telling me that I would be hungry. The first few days that I tried it, as I would warm up for my workout, I would have visions of chicken with broccoli from a nearby Chinese restaurant in my head. But once I got into my workout, a funny thing would happen. I would completely forget about being hungry. My body would stabilize and water would be enough to keep me moving.
But by the time I got home from the gym, I was starving. Early on, I decided that was going to be my biggest meal of the day. Sometimes it was a lean shoulder steak with a sweet potato. Other times, I would eat an entire chicken along with two cups of broccoli, and the sweetest bottle of Gatorade I ever had. Or occasionally, I would make a taco bowl out of seasoned ground turkey, cheddar cheese, and tomatoes, or a stir-fry with beef and a variety of peppers. It turned out that my calorie intake and lunch would be anywhere from 800 to 1,000 calories, though this part was not an exact science.
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Is Fasting A Good Way To Lose Weight
Fasting for short periods of time helps people eat fewer calories, which may result in weight loss over time . However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels .
Similarly, Why did I stop losing weight on intermittent fasting?
With Intermittent Fasting, a lot of people make the mistake of not counting calories properly during the eating window, or simply overdoing it. It can be quite possible to eat more or less than what is actually required by you in the eating window, which can create problems in reaching a calorie deficit.
Additionally, How much weight can I lose if I fast for 3 days? The 3-Day Diet claims dieters can lose up to 10 pounds in three days. Weight loss is possible on The 3 Day Diet, but only because it is very low in calories. And realistically, most of that weight is likely water weight and not fat loss because the diet is so low in carbohydrates.
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The Longest Fast On Record
In 1965, at 456 pounds, Angus Barbieri set the world record for the longest fast. He fasted for 382 days, consuming only tea, coffee, carbonated water, electrolytes, and vitamins. Barbieri lost 276 lbs, reaching his goal weight of 180 lbs. Undertaking a fast of so extreme is dangerous without close medical supervision. Thats why Barbieri was monitored closely by physicians.
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Health & Wellnesshow One Woman Fell Into Intermittent Fasting And Lost Weight During Quarantine
Previous studies have shown alternate day fasting works because people don’t binge on their feast days in real life and eat only about 10% more than usual, so they can’t make up for the lack of calories from their fasting days and lose weight, Varady noted.
Most people wouldnt eat 50% more than usual if left to their own devices, Betts agreed, noting the study participants still lost weight even when prescribed to consume those extra calories.
Previous research has also shown traditional diets and alternate day fasting produce similar weight loss, body composition changes including muscle mass loss and metabolic benefits, Varady said.
