A Crash Course in Intermittent Fasting
Lifestyle
August 02, 2022
Author:
Lifestyle
August 02, 2022
A Crash Course in Intermittent Fasting
Author:
Intermittent fasting popped onto the wellness scene a few years back and quickly gained traction (we all learned Oprah doesn’t eat after 8pm). But if you’re still questioning what is intermittent fasting, and if it’s right for you, well, of course we are happy to help shed light on the terminology and its myriad of benefits. And of course, please consult with your doctor before making any extreme changes to your diet.What is intermittent fasting?Intermittent fasting is when you alternate between brief periods of fasting with either no food or very limited calorie consumption, and unrestricted eating. The majority of people who participate in intermittent fasting participate in daily time-restricted eating. This includes those people in your life who don’t eat past 7pm or don’t eat before 11am.There are other versions of intermittent fasting, including alternate day fasting and periodic fasting, which tend to be a bit more extreme along the spectrum of fasting. How does intermittent fasting work? Here are the most common intermittent fasting plans:- The 12 Hour Fasting Window This version of the intermittent fasting diet is simple - you choose 12 hours a day to fast, so you’re eating for half the day and fasting for the other half. According to some researchers, (fasting for 10-16 hours a day causes the body to turn fat stores into energy, releasing ketones into the blood stream which encourages weight loss. This type of fasting plan can be a great place to start for beginners, since the fasting window is relatively small and most of the fasting takes place while you sleep. For example, you could choose to fast between 8pm and 8am. - The 16:8 Method This version of intermittent fasting includes fasting for 16 hours a day, leaving a window of 8 hours for eating. This is also sometimes called the Leangains diet. In this method, men fast for 16 hours a day, while women would fast for 14 hours a day. In this version, it’s common to skip breakfast and keep the 8 hour eating window in the afternoon and early evening. The benefits of intermittent fasting inclusive of this version can be a reduction in obesity, inflammation, diabetes and liver disease as outlined in this study, even when eating the same number of calories in the restricted period as consuming them throughout the day. - The 5:2 Method Those following the 5:2 method eat standard amounts of calories for 5 days a week and reduce caloric intake on the other 2 days. During the 2 fasting days, men would generally consume 600 calories and women 500 calories. There should be at least one non-fasting day in between the two fasting days. A small-scale study looked at the effects of this method of fasting in 23 overweight women over the course of one menstrual cycle and found that the women lost 4.8% of their body weight and 8% of their body fat, but most of these measurements returned to normal after 5 days of typical eating. - Alternate Day Fasting There are a few variations on this method, but the idea is to fast every other day. Some people will do a complete fast, while others will allow up to 500 calories on fasting days. On feeding days, you can eat as much as you want. One study reports that this method of fasting is effective for weight loss and heart health in both healthy and overweight adults. This form of fasting is more extreme and many not be suitable for beginners or those with certain medical conditions. It may also be more difficult to maintain this type of fasting in the long term. - The Weekly 24 Hour Fast This method has you fast completely for 24 hours, and is also known as Eat-Stop-Eat. Many will go from breakfast to breakfast or lunch to lunch. You can have water, tea and other calorie-free drinks during the fasting period. On non-fasting days, you would return to regular eating patterns. This type of fasting can be challenging and may cause fatigue, headaches and irritability. Some find these effects become less extreme as you adjust to this fast. It may be better to start with a 12 or 16-hour fast before transitioning to 24 hours. What are the benefits of intermittent fasting?Typically you hear about weight loss when intermittent fasting is discussed, but intermittent fasting benefits have been proven to include boosting verbal memory, improving blood pressure and resting heart rates.Intermittent fasting gives your body a break from the spikes and dips in blood sugar that follow meals. And instead of constantly burning the calories you just consumed, intermittent fasting encourages your body to burn fat stores and produce ketone bodies, which are ideal brain foods.There are even studies that suggest while fasting the body enters a protective mode, which means it removes damaged cells and tissues, thus stimulating self-repair.What are the drawbacks to intermittent fasting?Is intermittent fasting healthy? Many nutritionists and doctors have labeled intermittent fasting a diet trend, not a long term solution to weight loss or any of the other health benefits that are purported. They particularly are concerned with women who fast in regards to a decrease in hormone production.Intermittent fasting inherently stresses your body which can be taxing on your nervous system, thus leading to fatigue, burnout, low energy, and low body temperature.People who are diabetic or take medications for blood pressure or heart disease should avoid skipping meals.What to consider when getting started with intermittent fasting.Now that you know how to intermittent fast, there are a few other things to take into consideration. You should be making sure that your diet is still healthy and balanced and includes a wide range of fruits, vegetables, lean proteins, healthy fats and whole grains. Reaching for greasy, sugary, processed foods on the hours or days your eating just because your fasting is still not healthy for you. It’s also super important to eat enough to give you the energy you need to function day to day, inclusive of exercise. If you find you’re struggling to concentrate when doing something like alternate day fasting, a 16:8 method may be better for you. Women versus men while fasting.Women are not recommended to fast longer than 14 hours, and should not fast if breastfeeding, pregnant or trying to become pregnant. Some nutritionists suggest men can fast up to 16 hours, and of course others say everyone should only fast for 12 hours a day (say from 8pm to 8am), and no longer. Again, this is when consulting one's own doctor is always best.Coffee and intermittent fasting.You can drink black coffee or tea without any additives while fasting. This is why most people tend to fast in the morning, while they can still enjoy their coffee.Your personal health.Above all, intuition is key. And being honest with yourself and your doctor about how you feel after fasting is the best tool you have for deciding what is right for you. Signs to be wary of would be feeling tired, disgruntled or that your digestion feels off after fasting.
Intermittent fasting popped onto the wellness scene a few years back and quickly gained traction (we all learned Oprah doesn’t eat after 8pm). But if you’re still questioning what is intermittent fasting, and if it’s right for you, well, of course we are happy to help shed light on the terminology and its myriad of benefits. And of course, please consult with your doctor before making any extreme changes to your diet.What is intermittent fasting?Intermittent fasting is when you alternate between brief periods of fasting with either no food or very limited calorie consumption, and unrestricted eating. The majority of people who participate in intermittent fasting participate in daily time-restricted eating. This includes those people in your life who don’t eat past 7pm or don’t eat before 11am.There are other versions of intermittent fasting, including alternate day fasting and periodic fasting, which tend to be a bit more extreme along the spectrum of fasting. How does intermittent fasting work? Here are the most common intermittent fasting plans:- The 12 Hour Fasting Window This version of the intermittent fasting diet is simple - you choose 12 hours a day to fast, so you’re eating for half the day and fasting for the other half. According to some researchers, (fasting for 10-16 hours a day causes the body to turn fat stores into energy, releasing ketones into the blood stream which encourages weight loss. This type of fasting plan can be a great place to start for beginners, since the fasting window is relatively small and most of the fasting takes place while you sleep. For example, you could choose to fast between 8pm and 8am. - The 16:8 Method This version of intermittent fasting includes fasting for 16 hours a day, leaving a window of 8 hours for eating. This is also sometimes called the Leangains diet. In this method, men fast for 16 hours a day, while women would fast for 14 hours a day. In this version, it’s common to skip breakfast and keep the 8 hour eating window in the afternoon and early evening. The benefits of intermittent fasting inclusive of this version can be a reduction in obesity, inflammation, diabetes and liver disease as outlined in this study, even when eating the same number of calories in the restricted period as consuming them throughout the day. - The 5:2 Method Those following the 5:2 method eat standard amounts of calories for 5 days a week and reduce caloric intake on the other 2 days. During the 2 fasting days, men would generally consume 600 calories and women 500 calories. There should be at least one non-fasting day in between the two fasting days. A small-scale study looked at the effects of this method of fasting in 23 overweight women over the course of one menstrual cycle and found that the women lost 4.8% of their body weight and 8% of their body fat, but most of these measurements returned to normal after 5 days of typical eating. - Alternate Day Fasting There are a few variations on this method, but the idea is to fast every other day. Some people will do a complete fast, while others will allow up to 500 calories on fasting days. On feeding days, you can eat as much as you want. One study reports that this method of fasting is effective for weight loss and heart health in both healthy and overweight adults. This form of fasting is more extreme and many not be suitable for beginners or those with certain medical conditions. It may also be more difficult to maintain this type of fasting in the long term. - The Weekly 24 Hour Fast This method has you fast completely for 24 hours, and is also known as Eat-Stop-Eat. Many will go from breakfast to breakfast or lunch to lunch. You can have water, tea and other calorie-free drinks during the fasting period. On non-fasting days, you would return to regular eating patterns. This type of fasting can be challenging and may cause fatigue, headaches and irritability. Some find these effects become less extreme as you adjust to this fast. It may be better to start with a 12 or 16-hour fast before transitioning to 24 hours. What are the benefits of intermittent fasting?Typically you hear about weight loss when intermittent fasting is discussed, but intermittent fasting benefits have been proven to include boosting verbal memory, improving blood pressure and resting heart rates.Intermittent fasting gives your body a break from the spikes and dips in blood sugar that follow meals. And instead of constantly burning the calories you just consumed, intermittent fasting encourages your body to burn fat stores and produce ketone bodies, which are ideal brain foods.There are even studies that suggest while fasting the body enters a protective mode, which means it removes damaged cells and tissues, thus stimulating self-repair.What are the drawbacks to intermittent fasting?Is intermittent fasting healthy? Many nutritionists and doctors have labeled intermittent fasting a diet trend, not a long term solution to weight loss or any of the other health benefits that are purported. They particularly are concerned with women who fast in regards to a decrease in hormone production.Intermittent fasting inherently stresses your body which can be taxing on your nervous system, thus leading to fatigue, burnout, low energy, and low body temperature.People who are diabetic or take medications for blood pressure or heart disease should avoid skipping meals.What to consider when getting started with intermittent fasting.Now that you know how to intermittent fast, there are a few other things to take into consideration. You should be making sure that your diet is still healthy and balanced and includes a wide range of fruits, vegetables, lean proteins, healthy fats and whole grains. Reaching for greasy, sugary, processed foods on the hours or days your eating just because your fasting is still not healthy for you. It’s also super important to eat enough to give you the energy you need to function day to day, inclusive of exercise. If you find you’re struggling to concentrate when doing something like alternate day fasting, a 16:8 method may be better for you. Women versus men while fasting.Women are not recommended to fast longer than 14 hours, and should not fast if breastfeeding, pregnant or trying to become pregnant. Some nutritionists suggest men can fast up to 16 hours, and of course others say everyone should only fast for 12 hours a day (say from 8pm to 8am), and no longer. Again, this is when consulting one's own doctor is always best.Coffee and intermittent fasting.You can drink black coffee or tea without any additives while fasting. This is why most people tend to fast in the morning, while they can still enjoy their coffee.Your personal health.Above all, intuition is key. And being honest with yourself and your doctor about how you feel after fasting is the best tool you have for deciding what is right for you. Signs to be wary of would be feeling tired, disgruntled or that your digestion feels off after fasting.