This article will deals with Intermittent Fasting. Intermittent Fasting influences not only the training but also the life or better said the lifestyle of many people. So we are convinced that Intermittent Fasting has arrived in our society. This article is a blessing for us sharing our experiences with this way of Fasting and the scientifical points that advocate this fasting method. Making things clear Intermittent Fasting is a particular way of eating windows.
Many people use it for weight loss so its purpose can be regulating your calorie intake, which is in practice quite easy through the eating windows. It’s more of an when you should eat instead of what you should eat approach. That makes this form of caloric restriction a more flexible and in our opinion even a more enjoyable one.
Of course is a great tool by any means to achieve a great body. But it isn’t a miracle cure, so you still have to make sure you are in a calorie deficit if you want to lose weight.
To better understand how intermittent fasting works. You got to know the different phases of food consumption and digesting processes. The three essential ones are the preparing phase which sends signals to the brain that there is food, through the look and taste of food. Next, we have the fed state in this window we consume our whole food intake. After the fed state or also before our body is in the fasted state in this state we don’t eat and likely have a next to nothing calorie intake.
The fasted state differs between individuals as for some their fasting state is uncomfortable as they sleep because they breakfast very early. Others take their time and eat a bit later. Sometimes it also depends not every body has specified eating times. But everyone has feeding and a fasting state through the day. So it would be to your advantage to have an awareness of your states.
While you eat, you automatically begin digesting the food and the absorption of the nutrients. The absorptive duration can vary. You can say that carbohydrates are digested the fastest out of the three macronutrients. Your food takes up to 4-12 hours to be absorbed completely except your taking whey protein shakes, for example, those take only up to an hour. The digestion process also takes energy like a movement with or in the body inner. That’s probably the reason you feel a bit sleepy after you ate a big meal.
Intermittent Fasting and its scientific value
It’s a relevant topic if Intermittent Fasting is preserving muscle mass that would be a big deal for many. A study of 71 adults by researchers from the University of Southern California (USC), found that fasting for five days a month reduced cardiovascular risk factors, inflammation levels, waistlines, and total body fat, but no muscle mass. That has a personal worth as most IF studies got made on mice in the past, but here we have one with humans. Caloric restriction has been shown to extend life span and prevent aging-related diseases. One theory is that by the reactive oxygen inhibited by the supplementation of less energy to the body.
That means when IF hours with a caloric deficit you will of course also have those benefits.
The Florida college of medicine in Gainesville did a study on the oxidative effects of fasting; they took a closer look at the ADF Fasting approach for this study. By the way, most studies are on the ADF fasting plan. Instead of the 16/8 (or a modified version) as in my opinion, this is the more practical way of fasting. So on this study, the probands ate on the fasting days 25% of their daily calorie intake and on their feasting days 175% while doing this oxidative stress and genes associated with aging were reduced through anti-oxidant supplementation.
A second study of 71 adults, also out of the USC, found that fasting for five days a month consuming between 3138 and 4600 kilojoules (750-1100kcal) on those days reduced cardiovascular risk factors, inflammation levels, waistlines and total body fat, but not muscle mass.
Leonie K Heilbronn et al. did a study in which eight males and eight females of a healthy body weight fasted every other day for 21 days.
The participants lost about 2-3% of their body weight and 3-5% of their body fat in 21days. Fasting blood glucose and ghrelin (your appetite hormone) changed in the body compared to before. But through fasting, a higher insulin sensitivity was a result through lesser insulin.
Overweight adults with moderate asthma consumed 20% of their average caloric intake on fasting (alternate) days. Participants that stuck to the diet lost about 8% of their body weight in 8 weeks. The participants had a decrease in asthma symptoms, inflammation and oxidative stress. The participants also reported a more structured life.
In a Mattson and his colleagues, they found out that intermittent fasting was as effective as a caloric restriction for weight loss. Also insulin sensitivity and several other health biomarkers for conditions like breast cancer, diabetes and cardiovascular diseases increased.
In another study, Mattson and colleagues explored the effects of intermittent and continuous energy restriction on weight loss and various biomarkers (for conditions including breast cancer, diabetes and cardiovascular disease) among young overweight woman. They found that intermittent restriction was as effective as a continuous restriction for improving weight loss, insulin sensitivity and other health biomarkers.
Mattson also researched that if you don´t intake calories for 10-16+ hours, your body will get his energy from your fat stores. Thereupon fatty acids called ketones get released into the bloodstream. The environment has the advantages of protecting memory, learning functionality and slow down disease processes according to Mattson. Those benefits are the benefits of fasting to neurons. New studies support the researches of Mattson and his team. The University of Southern California (USC) did a study on reversing diabetes by reprogramming non-insulin producing cells into insulin-producing cells, but this study only was done on mice before.
Alternate Day Fasting
ADF Is a way of fasting which involves eating windows as with every other fasting method. But the idea of Alternate Date Fasting short – ADF is to take long 24-hour fasts instead of the 16 hour fast 8-hour feast Leangains approach. Typically ADF is done every other day. It’s your choice to even eat something on the fast days. Its even advised by nutrition experts to eat up to a maximum of 500 calories a day. On your fasting days of course. If you feel uncomfortable or even ill with your 24-hour fasts. Studies claim that ADF can higher the satiety hormone leptin and lower the hunger hormone Ghrelin.
Eat stop and Eat the 5:2 method
Eat stop eat is a fasting approach from brad pilon. The idea of it is to integrate two fasting days in your week, so you have a feast and fast ratio of 5:2. You can variate your fasting days however you like as long as you fasting two times a week.
Should you avoid Intermittent Fasting?
Notice that my point of view is that from an IF advocate. I never had trouble with IF except some craving and stomach growling sometimes. But the reason for this is most likely a little water intake. In my environment, I also heard about similar problems but never about any harmful side effects. So I can’t guarantee a downside free experience if doing IF even if I would like to.
Because I and everybody I know had a positive experience, with IF. In my opinion, it shouldn’t be generalized that pregnant woman, teenagers and people that had eating disorders before shouldn’t do IF. That’s missing the point and leads to a misconception in my opinion. It wouldn’t be advised that those people restrict their calories as it can negatively affect their health condition. But I still would recommend everyone to test it out on its own. IF is a tool which makes calorie restriction easier, in my point of view. But a tool often has many uses, the primary use of such a tool should be to make it easier achieving your goals and wishes and if the possibility that IF could fulfill this is there. Why not give it a try , it could be a worthy experience.
Probably you like your day a bit more structured IF can help you with that. You may want to take some big meals instead many small meals for tracking purposes. Or you caught yourself cheating or snacking often. With IF that’s no longer a problem. As the eating windows will teach you to discipline the meals will keep your satiety, and you can cheat more often through the extra calories you skip at what I call the „typical breakfast.“ People often eat around 8-9 a.m. IF isn´t only about losing weight, hell I even see people successfully bulk with IF and still look lean.
Is Fasting an anti socializer?
Even our ancestors fasted uin the morning so Fasting is nothing new. Our ancestors were hunters, and they didn´t have the food supply that most industrialized nations have today. So they often went for a hunt on an empty stomach till they got something. Now time changed and breakfast gained normality in our society. As the name says, breakfast is the event of breaking the fast. In our modern world that’s usually pretty early on the day. Breakfast is for many a family and friend meal. But it isn’t only about breakfast. It’s normal that we like to enjoy our food with other people we do this till way back in the ancients. So fasting indeed can block our social connections with other people.
That, of course, depends on your fasting periods as for Intermittent Fasting on a 16/8 most people eat around 12-14 o’clock, so it’s still possible but sometimes difficult to eat with other people. With ADF and Eat Stop Eat you have the problem that you don’t eat at a day or just a very tiny amount. Not only is it the hunger then that makes your fast uncomfortable but probably you also mourn the time you could have spent with people that you love and like.