Intermittent Fasting
(IF) refers to dietary eating patterns that involve not eating or severely
restricting calories for a prolonged period of time. There are many different
subgroups of intermittent fasting each with individual variation in the
duration of the fast; some for hours, others for day(s).
This has become an
extremely popular topic in the science community due to all of the potential
benefits on fitness and health that are being discovered.
WHAT IS INTERMITTENT
FASTING (IF)?
Fasting, or periods of
voluntary abstinence from food has been practiced throughout the world for
ages. Intermittent fasting with the goal of improving health relatively new.
Intermittent fasting involves restricting intake of food for a set period of time
and does not include any changes to the actual foods you are eating. Currently,
the most common IF protocols are a daily 16 hour fast and fasting for a whole
day, one or two days per week. Intermittent fasting could be considered a
natural eating pattern that humans are built to implement and it traces all the
way back to our paleolithic hunter-gatherer ancestors. The current model of a
planned program of intermittent fasting could potentially help improve many
aspects of health from body composition to longevity and aging. Although IF
goes against the norms of our culture and common daily routine, the science may
be pointing to less meal frequency and more time fasting as the optimal
alternative to the normal breakfast, lunch, and dinner model. Here are two
common myths that pertain to intermittent fasting.
Myth 1 - You Must Eat 3
Meals Per Day: This "rule" that is common in Western society was not
developed based on evidence for improved health, but was adopted as the common
pattern for settlers and eventually became the norm. Not only is there a lack
of scientific rationale in the 3 meal-a-day model, recent studies may be
showing less meals and more fasting to be optimal for human health. One study
showed that one meal a day with the same amount of daily calories is better for
weight loss and body composition than 3 meals per day. This finding is a basic
concept that is extrapolated into intermittent fasting and those choosing to do
IF may find it best to only eat 1-2 meals per day.
Myth 2 - You Need Breakfast,
It's The Most Important Meal of The Day: Many false claims about the absolute
need for a daily breakfast have been made. The most common claims being
"breakfast increases your metabolism" and "breakfast decreases
food intake later in the day". These claims have been refuted and studied
over a 16 week period with results showing that skipping breakfast did not
decrease metabolism and it did not increase food intake at lunch and dinner. It
is still possible to do intermittent fasting protocols while still eating
breakfast, but some people find it easier to eat a late breakfast or skip it
altogether and this common myth should not get in the way.
TYPES OF INTERMITTENT
FASTING:
Intermittent fasting
comes in various forms and each may have a specific set of unique benefits.
Each form of intermittent fasting has variations in the fasting-to-eating
ratio. The benefits and effectiveness of these different protocols may differ
on an individual basis and it is important to determine which one is best for
you. Factors that may influence which one to choose include health goals, daily
schedule/routine, and current health status. The most common types of IF are
alternate day fasting, time-restricted feeding, and modified fasting.
1. ALTERNATE DAY
FASTING:
This approach involves
alternating days of absolutely no calories (from food or beverage) with days of
free feeding and eating whatever you want.
This plan has been
shown to help with weight loss, improve blood cholesterol and triglyceride
(fat) levels, and improve markers for inflammation in the blood.
The main downfall with
this form of intermittent fasting is that it is the most difficult to stick
with because of the reported hunger during fasting days.
2. MODIFIED FASTING -
5:2 DIET
Modified fasting is a protocol
with programmed fasting days, but the fasting days do allow for some food
intake. Generally 20-25% of normal calories are allowed to be consumed on
fasting days; so if you normally consume 2000 calories on regular eating days,
you would be allowed 400-500 calories on fasting days. The 5:2 part of this
diet refers to the ratio of non-fasting to fasting days. So on this regimen you
would eat normally for 5 consecutive days, then fast or restrict calories to
20-25% for 2 consecutive days.
This protocol is great
for weight loss, body composition, and may also benefit the regulation of blood
sugar, lipids, and inflammation. Studies have shown the 5:2 protocol to be
effective for weight loss, improve/lower inflammation markers in the blood (3),
and show signs trending improvements in insulin resistance. In animal studies,
this modified fasting 5:2 diet resulted in decreased fat, decreased hunger
hormones (leptin), and increased levels of a protein responsible for
improvements in 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 which included hunger, low energy, and some irritability when beginning
the program. Contrary to this however, studies have also noted improvements
such as reduced tension, less anger, less fatigue, improvements in self
confidence, and a more positive mood.
3. TIME-RESTRICTED
FEEDING:
If you know anyone that
has said they are doing intermittent fasting, odds are it is in the form of
time-restricted feeding. This is a type of intermittent fasting that is used
daily and it involves only consuming calories during a small portion of the day
and fasting for the remainder. Daily fasting intervals in time-restricted
feeding may range from 12-20 hours, with the most common method being 16/8
(fasting for 16 hours, consuming calories for 8). For this protocol the time of
day is not important as long as you are fasting for a consecutive period of
time and only eating in your allowed time period. For example, on a 16/8
time-restricted feeding program one person may eat their first meal at 7AM and
last meal at 3PM (fast from 3PM-7AM), while another person may eat their first
meal at 1PM and last meal at 9PM (fast from 9PM-1PM). This protocol is meant to
be performed every day over long periods of time and is very flexible as long
as you are staying within the fasting/eating window(s).
Time-Restricted feeding
is one of the most easy to follow methods of intermittent fasting. Using this
along with your daily work and sleep schedule may help achieve optimal
metabolic function. Time-restricted feeding is a great program to follow for
weight loss and body composition improvements as well as some other overall
health benefits. The few human trials that were conducted noted significant
reductions in weight, reductions in fasting blood glucose, and improvements in
cholesterol with no changes in perceived tension, depression, anger, fatigue,
or confusion. Some other preliminary results from animal studies showed time
restricted feeding to protect against obesity, high insulin levels, fatty liver
disease, and inflammation.
The easy application
and promising results of time-restricted feeding could possibly make it an
excellent option for weight loss and chronic disease prevention/management.
When implementing this protocol it may be good to begin with a lower
fasting-to-eating ratio like 12/12 hours and eventually work your way up to
16/8 hours.
COMMON QUESTION ABOUT
INTERMITTENT FASTING:
Is there any food or
beverage I am allowed to consume while intermittent fasting? Unless you are
doing the modified fasting 5:2 diet (mentioned above), you should not be eating
or drinking anything that contains calories. Water, black coffee, and any
foods/beverages that do not contain calories are OK to consume during a fasting
period. In fact, adequate water intake is essential during IF and some say that
drinking black coffee while fasting helps decrease hunger.
IF YOU JUST WANT THE
BENEFITS:
Research on
intermittent fasting is in it's infancy but it still has huge potential for
weight loss and the treatment of some chronic disease.
To recap, here are the
possible benefits of intermittent fasting:
Shown in Human Studies:
1. Weight loss
2. Improve blood lipid
markers like cholesterol
3. Reduce inflammation
4. Reduced stress and
improved self confidence
5. Improved mood
Shown in Animal
Studies:
1. Decreased Body Fat
2. Decreased levels of
the hunger hormone leptin
3. Improve insulin
levels
4. Protect against
obesity, fatty liver disease, and inflammation
5. Longevity
For more about all
things health and wellness visit http://www.pennockwellness.com
Article Source:
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