What Is Intermittent Fasting, Is It Healthy, and Should I Try It?
Intermittent fasting is not a diet in the traditional sense but an eating pattern that cycles between periods of fasting and eating. It does not prescribe which foods to eat but rather when you should eat them. This approach can be tailored to fit various lifestyles, making it an attractive option for many. I personally utilize variations of fasting techniques in my own life and have found measurable benefits. Before we go through fasting protocols, I will share my two approaches. The first technique I use on occasion is the 16/8, which will be covered later in this article. I will adopt this eating pattern every few months when I am looking to cut body fat and maintain as much lean tissue as possible. I also use this when a weekend or holiday is celebrated with adult libations and I feel I would like cellular cleansing, which will also be discussed further in this article. I will return to my normal eating patterns within two weeks or less to avoid possible nutrient deficiencies, deconditioning adaptations, lower energy, and a disordered mindset around food.
However, the standard fasting routine that is part of my monthly cycle is a 48-72-hour full fast, on the last Monday of each month. This is a cellular fast and not intended to be used as a “weight loss” method and should be practiced to improve one’s health and focus, not for aesthetic reasons. Essentially, my last meal will be Sunday night, and come Monday morning, I will not consume any foods other than water, 16 ounces of bone broth, and 4 ounces of chicken breast each day. I do this until Wednesday night or Thursday morning and the fasting window depends on my biofeedback and workload. The goal for me is to take in as little glucose as possible while still consuming 30-40 grams of protein. Yes, you can just do water or bone broth, but I found this was unreasonable for my lifestyle and training and did not provide any additional benefits but did present unnecessary discomfort.
My standard caution on food intake: Never allow yourself to fall into fads, gimmicks, or disordered eating patterns because you are impatient, ill-informed, gullible, or desperate. Our dietary lifestyle should be focused on maximizing our health and enhancing the quality of life in a balance. 99% of what you see on social media is complete bullshit designed to make money. Stop giving influencers money for their get-fit-quick scams and they will stop lying to you when it’s no longer profitable. Anyway…
The Science Behind Intermittent Fasting
Intermittent fasting capitalizes on the body’s metabolic processes. During fasting, insulin levels drop, allowing the body to burn stored fat more effectively. This process can enhance fat loss and improve metabolic health. Furthermore, fasting periods may trigger beneficial hormonal changes, such as increased human growth hormone levels and norepinephrine, boosting metabolism. Why? Because once glucose is absorbed into the bloodstream, you also release insulin. The rise and fall of blood glucose and the duration it remains elevated is the glycemic response. Other factors include how much food you eat in a setting, how processed the food is, and even how it is prepared. Insulin and glucagon work together to create metabolic homeostasis. If you get a spike of glucose, you get a spike of insulin. The moment your insulin is released, you are no longer converting stored energy effectively. This includes body fat. So, the height and frequency of your elevated blood sugar will directly correlate to your ability to convert body fat for energy, technically named lipolysis. Enjoy the graph I drew below to illustrate this: The red spikes are the insulin beta response to glucose. And the blue represents the alpha glucagon reply over time. Glucagon is released as glucose levels drop and bring the body back to homeostasis and now you can use stored energy, like fat.
I want to express that I am simplifying this for ease of reading this article but understanding the basics will really help you put this all together. If you would like a deep dive into the science of this topic, check out this paper from the National Library of Medicine, as it serves as a general reference and citation for this article.
Historical Context
Fasting is not a new concept; it has been practiced for centuries across different cultures and religions. Historically, fasting was often a necessity due to food scarcity, but it also played a role in religious and spiritual practices. Understanding the historical context of fasting can provide insight into its potential benefits and applications in modern health practices.
Flexibility in Lifestyle Integration
One of the key advantages of intermittent fasting is its adaptability. Unlike traditional diets that often require specific meal plans, intermittent fasting can be adjusted to fit individual preferences and routines. Whether you have a hectic work schedule or prefer social dining experiences, this flexibility can make it easier to maintain long-term.
The Different Types of Intermittent Fasting
The 16/8 Method
Also known as the Leangains protocol, this method involves skipping breakfast and restricting your daily eating period to 8 hours. This method is popular due to its simplicity and the ease of incorporating it into everyday life. It allows for a regular dinner with family and friends while making social engagements easier to manage. When I practice this method, I consume my final meal at 6:00 pm and break my fast around noon the following day. And, no, I do not subscribe to the “you should stop eating after 6:00 pm to lose weight” nonsense. I do it to reduce my blood sugar levels so that I maximize my hormonal and cell recovery while sleeping, or in a fasted state, as I mentioned in the science of fasting above.
The 5:2 Diet
This method involves consuming only about 500-600 calories on two non-consecutive days of the week and eating normally on the other five days. The 5:2 diet is appealing because it allows for normal eating on most days, reducing the feeling of deprivation. It can be particularly effective for people who prefer not to fast daily but still want to experience the benefits of intermittent fasting.
Eat-Stop-Eat
This involves a 24-hour fast once or twice a week, for example, not eating from dinner one day until dinner the next day. The Eat-Stop-Eat method can be more challenging due to the extended fasting period but offers significant benefits in terms of calorie reduction and metabolic reset. It requires careful planning to ensure nutritional needs are met on non-fasting days.
Alternate-Day Fasting
This involves fasting every other day, either by not eating or by eating a small meal (under 500 calories). Alternate-day fasting can lead to significant weight loss and health improvements but may be difficult to sustain long-term. It’s crucial to maintain a balanced diet on non-fasting days to avoid nutritional deficiencies.
The Warrior Diet
This method involves eating small amounts of raw fruits and vegetables during the day and eating one large meal at night within a 4-hour window. The Warrior Diet is inspired by the eating patterns of ancient warriors, focusing on undereating during the day and feasting at night. While it may not suit everyone, it can be effective for those who prefer larger meals and shorter eating windows.
The Health Benefits of Intermittent Fasting
Weight Loss and Fat Reduction
One of the most compelling reasons individuals turn to intermittent fasting is its efficacy in weight loss. By reducing the eating window, caloric intake is often naturally reduced, leading to weight loss. Moreover, fasting boosts metabolic rate, enhancing calorie burning. The reduction in insulin levels during fasting also facilitates fat burning, making it particularly effective for reducing belly fat.
Improved Insulin Sensitivity
For those concerned with diabetes and fasting, intermittent fasting can enhance insulin sensitivity, leading to lower blood sugar levels. This mechanism is particularly beneficial for individuals with prediabetes or type 2 diabetes. By improving insulin sensitivity, fasting helps in better management of blood sugar levels, potentially reducing the need for medication.
Heart Health Improvement
Research suggests that intermittent fasting can reduce various risk factors associated with heart disease, such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers. These improvements in cardiovascular health can significantly reduce the risk of developing heart disease. Fasting also promotes a healthier blood lipid profile, offering additional protection against heart-related issues.
Cellular Repair and Longevity
During fasting, the body initiates a process called autophagy, where cells remove dysfunctional proteins and recycle them. This cellular repair process may have implications for longevity and protection against various diseases. Autophagy helps in reducing inflammation and cellular damage, contributing to a lower risk of chronic diseases and potentially extending lifespan.
Brain Health and Cognitive Function
Intermittent fasting can have positive effects on brain health. It promotes the production of brain-derived neurotrophic factors (BDNF), a protein that supports the growth of new neurons and enhances cognitive function. This can lead to improved memory, mood, and overall brain health, potentially reducing the risk of neurodegenerative diseases.
Risks and Considerations of Intermittent Fasting
Nutritional Deficiencies
A significant concern with fasting is the potential for nutritional deficiencies. Ensuring that your meals are nutrient-dense within your eating window is crucial to avoid deficiencies that could compromise health. Consuming a variety of whole foods, including fruits, vegetables, lean proteins, and whole grains, can help meet nutritional requirements and prevent deficiencies.
Not Suitable for Everyone
Intermittent fasting may not be appropriate for everyone. Individuals with a history of eating disorders, those who are pregnant or breastfeeding, and people with certain health conditions should consult a healthcare professional before starting. It’s important to consider individual health circumstances and needs before adopting this eating pattern to avoid potential adverse effects.
Potential for Overeating
There is a risk of overeating during the eating window, especially if one is not mindful. The focus should be on balanced meals that satisfy nutritional needs rather than consuming empty calories. Planning meals ahead of time and practicing mindful eating can help prevent overeating and ensure that dietary goals are met.
Social and Psychological Challenges
Fasting can sometimes interfere with social activities centered around food, leading to feelings of isolation. Additionally, the psychological aspects of fasting, such as dealing with hunger and cravings, can be challenging for some individuals. Support from friends, family, or a community can help in overcoming these challenges and maintaining motivation.
Monitoring and Adjustments
It’s essential to monitor your body’s response to intermittent fasting and adjust as needed. Regular health check-ups and consultations with healthcare professionals can help ensure that fasting is beneficial and not detrimental to your health. Adjustments may include changing fasting methods, altering eating windows, or modifying dietary choices.
Should You Try Intermittent Fasting?
Personal Trainers, Health Coaches and Influencers
First, refer to my cautionary note at the beginning of the article and stop leveraging people’s desperation for quick, ill-gotten cash. You are doing great harm and need to stop if you fit this category. You know who you are. Now, for personal trainers and health coaches, understanding intermittent fasting can enhance the guidance you provide to your clients. It can be an invaluable tool for clients seeking to combine nutritional strategies with their fitness routines, provided they are in the proper mindset. However, the focus should be on educating clients about the importance of balanced nutrition and monitoring their progress closely based on their unique needs. Tailoring fasting plans to individual client conditions and goals can maximize benefits and ensure sustainability in the generally healthy population
Generally Healthy Population
For the general population, especially those looking to lose weight or adopt healthier habits, intermittent fasting can be an effective strategy. However, it is essential to approach it with a focus on long-term health and sustainability rather than a quick-fix solution. Educating oneself about different fasting methods, potential benefits, and risks can empower individuals to make informed choices that align with their lifestyle and health objectives. I also highly recommend you work with an experienced, certified fitness or nutrition professional for assistance and strategic planning.
Special Populations
Certain populations, such as athletes, older adults, and those with chronic health conditions, may require special consideration when adopting intermittent fasting. Athletes, for example, may need to adjust fasting schedules to align with training and performance goals. Older adults should focus on maintaining muscle mass and bone health, while individuals with chronic conditions should consult healthcare providers for personalized advice.
Actionable Steps for Starting Intermittent Fasting
Consult a Professional
Before starting, consult with a healthcare provider, especially if you have underlying health conditions. A professional can help assess your health status and determine if intermittent fasting is appropriate for you. They can also provide personalized guidance on how to implement fasting safely and effectively. Any of the coaches here at Forge Fitness and Nutrition can assist you with creating a sustainable, fitness nutrition and habit plan and guide you through fasting protocols as well.
Start Slow
Begin with a method like the 16/8, which is more manageable and less restrictive. Starting slowly allows your body to adjust to the new eating pattern, reducing the risk of adverse effects. Gradually increasing fasting periods as you become more comfortable can help in achieving long-term success.
Focus on Quality Nutrition
Ensure your meals are rich in nutrients, emphasizing whole foods, not processed garbage or fast food to meet dietary needs. Incorporate a variety of foods to provide essential vitamins and minerals, supporting overall health and well-being. Planning balanced meals in advance can help in maintaining nutritional adequacy and preventing deficiencies.
Stay Hydrated
Water, herbal teas, bone broths, and black coffee can be consumed during fasting periods. Staying hydrated is crucial for maintaining energy levels and supporting bodily functions. Adequate hydration can also help manage hunger and prevent dehydration-related issues.
Listen to Your Body
Pay attention to how your body responds. If you experience adverse effects, reconsider your approach. Adjusting fasting schedules, meal composition, or consulting a professional for advice can help in finding a suitable and sustainable fasting plan. Listening to your body’s signals ensures that fasting remains a positive and health-promoting practice.
Conclusion
Intermittent fasting is a compelling option for those seeking to improve their health and wellness. However, like any dietary strategy, it requires careful consideration and planning. By understanding the various methods, benefits, and risks, you can make an informed decision about whether intermittent fasting aligns with your health goals. With the right approach, it can be a powerful tool in your wellness arsenal. Emphasizing personalization, sustainability, and balance can maximize the benefits of intermittent fasting while minimizing potential challenges.
