All About Intermittent Fasting

Intermittent fasting (IF) is a dietary eating pattern that involves not eating or severely limiting calories for an extended period of time. There are numerous subgroups of intermittent fasting, each with its own variation in fast duration; some for hours, others for days (s). Because of all of the potential benefits on fitness and health that are being discovered, this has become an extremely popular topic in the scientific community.

WHAT IS INTERMITTENT FASTING (IF)?

Fasting, or periods of voluntary abstinence from food, has been practiced for centuries throughout the world. Intermittent fasting for health is a relatively new concept. Intermittent fasting entails restricting food intake for a set period of time without making any changes to the foods you eat. The most common IF protocols at the moment are a daily 16-hour fast and fasting for an entire day one or two days per week. Intermittent fasting is a natural eating pattern that humans are designed to follow, dating back to our paleolithic hunter-gatherer ancestors. The current model of an intermittent fasting program could potentially help improve many aspects of health, ranging from body composition to longevity and aging. Although intermittent fasting goes against our culture's and common daily routine, science may be pointing to less meal frequency and more time fasting as the best alternative to the traditional breakfast, lunch, and dinner model. Here are two common myths about intermittent fasting.

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Myth No. 1: You Must Eat Three Meals Per Day: This "rule" that is prevalent in Western society was not developed on the basis of evidence for improved health, but rather was adopted as the common pattern for settlers and eventually became the norm. Not only does the three-meal-a-day model lack scientific support, but recent research suggests that fewer meals and more fasting may be better for human health. According to one study, eating one meal per day with the same number of daily calories is better for weight loss and body composition than eating three 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 Must Eat Breakfast Because It Is the Most Important Meal of the Day: Many false claims have been made about the absolute necessity of eating breakfast every day. The most common claims are that "breakfast boosts metabolism" and "breakfast reduces food intake later in the day." These claims have been debunked and studied over a 16-week period, with results demonstrating that skipping breakfast did not reduce metabolism or increase food intake at lunch and dinner. It is still possible to follow intermittent fasting protocols while eating breakfast, but some people prefer to eat a late breakfast or skip it entirely, and this common misconception should not deter you.

TYPES OF INTERMITTENT FASTING:

Intermittent fasting comes in a variety of forms, each with its own set of benefits. The fasting-to-eating ratio varies according to the type of intermittent fasting. The benefits and effectiveness of these various protocols may vary depending on the individual, so it is critical to determine which one is best for you. Health goals, daily schedule/routine, and current health status are all factors that may influence which one to choose. Alternate day fasting, time-restricted feeding, and modified fasting are the most common types of IF.

1. ALTERNATE DAY FASTING:

This method entails alternating days of no calories (from food or drink) with days of free feeding and eating whatever you want.

This plan has been shown to help with weight loss, blood cholesterol and triglyceride (fat) levels, and blood inflammation markers.

The main disadvantage of this type of intermittent fasting is that it is the most difficult to maintain due to reported hunger on fasting days.

1. MODIFIED FASTING - 5:2 DIET

Modified fasting is a protocol with predetermined fasting days that allow for some food consumption. Fasting days are generally allowed to consume 20-25 percent of normal calories; for example, if you normally consume 2000 calories on regular eating days, you would be allowed 400-500 calories on fasting days. This diet's 5:2 ratio refers to the ratio of non-fasting to fasting days. So, on this plan, you would eat normally for 5 days, then fast or restrict calories to 20-25 percent for 2 days.

This protocol is excellent for weight loss and body composition, and it may also help with blood sugar, lipid, and inflammation regulation. The 5:2 protocol has been shown in studies to be effective for weight loss, to improve/lower inflammation markers in the blood (3), and to show signs of trending improvements in insulin resistance. In animal studies, this modified fasting 5:2 diet resulted in lower fat, lower hunger hormones (leptin), and higher levels of a protein responsible for fat burning and blood sugar regulation improvements (adiponectin).

The modified 5:2 fasting protocol is simple to follow and has few negative side effects, such as hunger, low energy, and irritability at the start of the program. In contrast, studies have found improvements such as reduced tension, less anger, less fatigue, increased self-confidence, and a more positive mood.

1. TIME-RESTRICTED FEEDING:

If you know anyone who claims to practice intermittent fasting, chances are it is in the form of time-restricted feeding. This is a type of daily intermittent fasting that involves only consuming calories for a small portion of the day and fasting for the rest. In time-restricted feeding, daily fasting intervals can range from 12 to 20 hours, with 16/8 being the most common method (fasting for 16 hours, consuming calories for 8). The time of day is unimportant for this protocol as long as you fast for a period of time and only eat during your allotted time period. On a 16/8 time-restricted feeding program, for example, one person may eat their first meal at 7AM and their last meal at 3PM (fast from 3PM-7AM), while another may eat their first meal at 1PM and their last meal at 9PM (fast from 9PM-1PM). This protocol is designed to be followed every day for extended periods of time and is very adaptable as long as you stay within the fasting/eating window (s).

One of the most simple methods of intermittent fasting is time-restricted feeding. Using this in conjunction with your regular work and sleep schedule may aid in achieving optimal metabolic function. Time-restricted feeding is an excellent program for weight loss and body composition improvement, as well as some other general health advantages. The few human trials that were conducted found significant weight loss, fasting blood glucose reductions, and cholesterol improvements with no changes in perceived tension, depression, anger, fatigue, or confusion. Other preliminary findings from animal studies suggested that time restricted feeding could help prevent obesity, high insulin levels, fatty liver disease, and inflammation.

Time-restricted feeding may be an excellent option for weight loss and chronic disease prevention/management due to its ease of use and promising results. When implementing this protocol, it may be best to start with a lower fasting-to-eating ratio, such as 12/12 hours, and gradually increase to 16/8 hours.

COMMON QUESTION ABOUT INTERMITTENT FASTING:

Is there anything I can eat or drink while fasting intermittently? Unless you are following the modified fasting 5:2 diet (mentioned above), you should not consume any calorie-containing foods or beverages. During a fast, you can drink water, black coffee, and any other non-calorie-containing foods or beverages. In fact, adequate water consumption is required during IF, and some claim that drinking black coffee while fasting helps reduce 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

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