All About Intermittent Fasting

Intermittent Fasting (IF) refers to a dietary diet that involves not eating or restricting calories for long periods of time. There are many different groups of fasts each with individual variations during the fasting period; a few hours, another person for the day. This has become a very popular topic in the science community because of all the potential health and well-being benefits.

WHAT IS FASTING INTERMITTEN (IF)?

Fasting, or voluntary abstinence from food has been practiced throughout the world for centuries. Fasting alternates with the aim of improving your health a bit. Intermittent fasting involves restricting your intake of food for a specified period of time and does not include any changes to the actual food you eat. Currently, the most common IF protocol is fasting and fasting for 16 hours daily, one or two days a week. Intermittent fasting can be considered a natural diet that humans are built to perform and it traces all the way back to our paleolithic ancestors. Current models of programs designed for intermittent fasting can help improve many aspects of health from body composition to longevity and aging. Although IF goes against our cultural norms and common daily routines, science may point to less frequent meals and more fast time as the optimal alternative to regular breakfast, lunch, and dinner. Here are two common myths related to intermittent fasting.

Myth 1 - You Must Eat 3 Meals a Day: These "rules" in Western society were not developed based on evidence for better health, but were adopted as a common pattern for settlers and eventually became the norm. Not only is there a scientific rationale in the 3 everyday models, recent studies may show that food is less and fasting more optimal for human health. One study shows that one meal a day with a higher daily calorie count is better for weight loss and body composition than 3 times a day. These findings are basic concepts extrapolated to intermittent fasting and those who choose to do so IF they find it best to eat only 1-2 times a day.

Myth 2 - You Need Breakfast, It's the Most Important Eating of the Day: Many false claims about the absolute necessity for breakfast have been made. The most common claims are "breakfast improves your metabolism" and "breakfast lowers food intake during the day." This claim has been disputed and studied for 16 weeks with the results showing that breakfast does not reduce metabolism and does not increase food intake at lunch and dinner. It is still possible to have a fast fasting protocol while eating breakfast, but some people find it easier to eat breakfast later or skip it altogether and this is not a common myth.

INTERMITTEN RECOVERY TYPE:

Intermediate fasting comes in many forms and each may have a unique set of unique benefits. Each form of intermittent fasting has a variation in the fast-to-eat ratio. The benefits and effectiveness of different protocols may differ individually and it is important to determine which one is best for you. Factors that can influence which one is selected are health goals, daily / routine schedules, and current health status. The most common types of IF are alternate fasts, limited meals, and modified fasts.

1. ADVICE DAY SERVICE:

This approach involves alternating days with absolutely no calories (from food or drink) to a free lunch and eating whatever you want.

The plan has been shown to help reduce weight, increase blood cholesterol and triglycerides (fat) levels, and improve markers for inflammation in the blood.

The major downfall of this intermittent fasting is that it is most difficult to cope with the hunger reported during fasting.

2. MODIFIED FASTING - 5: 2 DIET

Modified fasting is a protocol with programmed fasts, but fasting days do not permit the consumption of food. Generally 20-25% of normal calories are allowed to be eaten on fast days; so if you used to consume 2000 calories on a regular meal, you would be allowed 400-500 calories on fasting days. Part 5: 2 This diet refers to the ratio of fasting to fasting days. So in this regimen you will eat normally for 5 consecutive days, then fast or limit your calories to 20-25% for 2 consecutive days.

This protocol is great for weight loss, body composition, and can also benefit from blood sugar, lipid and inflammation regulation. Studies have shown that the 5: 2 protocol is effective in reducing weight, improving / lowering inflammation markers in the blood (3), and showing signs of improvement in insulin indices. In animal studies, this modified 5: 2 fasting diet reduced fat loss, reduced hunger hormone (leptin), and increased protein levels responsible for improving fat burning and blood sugar regulation (adiponectin).

The modified 5: 2 fasting protocol is easy to follow and has a small number of negative side effects including hunger, low energy, and some irritation when starting the program. However, this study also noted improvements such as reduced tension, less anger, less fatigue, increased self-confidence, and a more positive mood.

3. IMPORTANT FOOD:

If you know anyone who says they are fasting intermittently, they are probably in the form of limited feeding. This is a type of intermittent fasting that is used on a daily basis and involves consuming only a few calories during the day and fasting for the rest. The daily fasting interval in a limited feeding may vary from 12-20 hours, with the most common method being 16/8 (fasting 16 hours, consuming calories for 8). For this protocol the time of day is not important as long as you fast for a consecutive time and only eat within your allowed time. For example, on the 16/8 limited feeding program, one can eat their first meal at 7AM and the last meal at 3PM (fast from 3 PM-7AM), while another may eat their first meal at 1PM and the last meal at 9PM ( fast from 9 PM-1PM). This protocol should be done daily for a long period of time and is very flexible as long as you stay within the fast / eat window.

Restricted feeding is one of the easiest ways to take a fast break. Using this along with your daily work and sleep schedule can help achieve optimal metabolic function. Limited time giving is a great program for weight loss and improving body composition and some overall health benefits. Some human tests have shown significant weight loss, reduced blood glucose fasting, and improved cholesterol without changes in tension, depression, anger, fatigue, or confusion. Several other preliminary results from animal studies indicate limited time to protect against obesity, high insulin levels, fatty liver disease, and inflammation.

Simple applications and results that promise limited feeding time may make it the best choice for weight loss and chronic disease prevention / management. When implementing this protocol, it may be best to start with a lower fast-to-eat ratio like 12/12 hours and eventually work up to 16/8 hours.

QUESTIONS ABOUT INTERMITTEN RECOVERY:

Is there any food or drink I can eat while fasting intermittently? Unless you are doing a modified 5: 2 diet (mentioned above), you cannot eat or drink anything that contains calories. Water, black coffee, and any non-calorie foods / drinks are OK to use during the fast period. In fact, getting enough water is important during IF and some say that drinking black coffee while fasting helps reduce hunger.

IF YOU HAVE ADDITIONAL BENEFITS:

Research on fasting is early but still has great potential for weight loss and the treatment of several chronic diseases.

To recap, here are the possible benefits of intermittent fasting:

Shown in Human Studies:

1. Weight loss

2. Increase blood lipid markers such as cholesterol

3. Reduce inflammation

4. Reduce stress and better self confidence

5. Better atmosphere

Shown in Animal Studies:

1. Weight Loss

2. Reduce the levels of hunger hormone leptin

3. Increase insulin levels

4. Protect against obesity, fatty liver disease, and inflammation

5. Longevity

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