May 13

May 13 Intermittent Fasting: 101

Intermittent fasting is one of the most popular trends in the Health and Fitness Industry. Often referred to as a diet, intermittent fasting is actually an eating pattern which became popular in the UK in 2012 with the BBC2 television documentary Eat, Fast, and Live Longer.

Gradually with the help of books and internet, the Intermittent Fasting wave has spread across the world. It has become a trend even in the United States’ Silicon Valley.

Intermittent fasting may be new to the world but to some religions, it has been a part of their culture and beliefs from centuries.

Religious Fasting

A number of religions including Hinduism, Islam, Buddhism, Judaism, and Christianism have had the tradition of fasting as a part of their culture. In Hinduism there are Vrata, Islam has Ramadan, Judaism has Yom Kippur fasting, then there is Orthodox christian fasting or fasting sunday and the Buddhist fasting.

So, the concept of intermittent fasting is not that new !!

But of course, to give it a new modern touch and a popular common name fasting has been tweaked a little bit. So, let’s see what actually the modern version of fasting or Intermittent fasting is?

What Is Intermittent Fasting?

Intermittent fasting is a term which is often confused with a diet but practically it is not a diet as it does not specify what and what not to eat. It is basically a pattern of eating where you vary the timings or periods of fasting and eating.

Fasting has been a part of not just religions but also human evolution itself. As ancient hunter-gatherers, humans did not have the luxury of supermarkets and refrigerators and had to go on for days without anything to eat. As a result, human bodies have adjusted to fasting over centuries. Obviously back then it was not a choice !!!

In fact, some experts say fasting is more natural than eating 3-4 meals every day. And you know what, unknowingly we all practice intermittent fasting every day!!!

Ever wondered why breakfast is called breakfast?

It the meal that breaks your fast. But you didn't fast? Think again!! If you ate 2 hours before sleeping and slept for say 8 hours, you did not eat anything for 10 hours and that is definitely fasting maybe not as long as a whole day fast but as you read ahead you will know that intermittent fasting gives you the flexibility to choose your fasting duration.

So, every one of us has been following Intermittent Fasting already!!

Also Read: 5 Healthy Innovative Breakfast Recipes Recommended By Nutritionists

How Intermittent Fasting Works?

The logic behind intermittent fasting is pretty simple. We eat and part of what we eat is stored as body fat for emergency situations such as starvation.

Fasting gives our body a window to use the stored energy. If we don’t eat, our body will simply eat itself or to be precise the stored body fat.

Let’s see how does this whole process take place.

When we eat food, more energy is ingested into the body than we actually can use at one time. Insulin, the key hormone regulating the whole fat storage process, spikes as soon as we eat.

The part of the energy which is left behind needs to be stored and insulin ensures its storage. This energy is stored in two different ways.

First carbohydrates are broken down into glucose units. These units link together to form long chains of glycogen which is stored in the liver or muscles. However, there is one problem our body can store only a limited amount of carbohydrates so the liver converts the excess carbs into body fat. This conversion process is called de-novo lipogenesis or “making new fat”.

Some of this new fat is stored in the liver but the rest is transported to other fat deposits through a complex process and guess what? There is no limit on fat storage in our body.

The process is reversed when we start fasting. The insulin level of our body falls down signalling our body to access the stored energy. Since the stored glycogen is the most easily accessible source of energy our body starts using it. The stored glycogen is enough to provide us energy for 24-36 hours after which the body will break down the stored fat.

Therefore, our body exists only in two states the insulin high state where we store energy or the insulin low state where we release energy. If a balance is maintained between these two states we will be storing and releasing the same amount of energy that means we can maintain our weight and if increase the fasting period and decrease the eating period we can increase the release of energy and lose weight.

Types Of Intermittent Fasting

There are different variations of intermittent fasting. I will give you a brief of all the possible variations and which are the most popular ones.

Short Fast (Less Than 24 hours)

These fasts last for less than 24 hours and are generally the most popular ones.

1. 12:12 Fast

This type of fast had been popular long back, it is not practiced under intermittent fasting. It was popular in the 1950s and 1960s when people kept 12-hour eating and 12-hour fasting window where they would eat from 7 am to 7 pm and refrain from eating after 7 pm.

However, back then obesity was not so rampant and since it balances the eating and fasting period it is basically for weight maintenance and not to lose weight.

For people following this fast a typical day would start with breakfast followed by lunch and an early dinner and nothing after dinner.

2. 16:8 Fast

This fasting method is the most popular method among all other variants of intermittent fasting. The method was discovered by a bodybuilder named Martin Berkhan, he blogged about this regimen on his website www.leangains.com that is why this method is also called as “The Leangains Model”.

He advised working out in the fasting period and eating during the post-workout period.

His model involves fasting for 16 hours and eating for 8 hours. Most people typically skip a meal to meet this requirement. You can keep your eating period from 11 am to 7 pm or 1 pm to 9 pm whatever suits you. People following this model generally skip breakfast to complete their 16 hours fast.

I personally think skipping dinner is a better option as skipping late-night meals has been linked to many health benefits as compared to skipping breakfast.

However, at the end of the day, it’s your personal choice. Some people even eat three meals during the 8 hour period while some stick to only two meals.

3. 20:4 Fast

20:4 or also famous as “The Warrior Diet” was introduced by Ori Hofmekler in 2002. According to him timing of the meal is as important as the composition of the meal. In his book, he says,”When you eat makes what you eat important”.

What’s interesting is this particular diet was inspired by the warrior tribes of Romans and Spartans. In this model, there is a short 4-hour eating window in the evening and a 20-hour fasting window which practically spans the entire day.

This model also focuses on eating unprocessed food and some hardcore training.

Also Read: 10 Science Backed Ways To Boost Your Metabolism

Long Fast ( More Than 24 Hour)

Before starting any long fast it's always a good idea to consult your doctor to avoid any complications.

1. 24 Hour Fast

A 24 hour fast as the name indicates requires a 24-hour gap between two meals. So, you can start with breakfast and then your next meal will be the next day's breakfast. You can also go for dinner to dinner or lunch to lunch fast.

This fast is very similar to the Warrior fast just extend your window by 4 more hours. This fast is easy to follow as you are not fasting the entire day, you will be taking one meal even on the fasting day.

Its easier to follow on workdays as you can work the entire day and have your dinner on reaching home. This type of fasting can be done three times a week. Some people who get comfortable with this model even start fasting 5 times a week.

2. 5:2 Fast

The 5:2 diet was popularised by Michael Mosley, a TV Producer and Physician. He appeared on BBC documentary “Eat, Fast and Live Longer”. This was the same show that actually popularised Intermittent Fasting, especially in the UK.

This model involves eating normally 5 days a week and then restricting your calorie intake to 500-600 calories on the remaining two days. These restricted calories can be taken in one single meal or can be spread out throughout the day.

3. Alternate Day Fasting

This is the most researched model and the name behind it is Dr. Krista Varady, an assistant professor of nutrition with the University of Illinois – Chicago.

According to this model, you fast on alternate days. Unlike the name, fasting does not mean stop eating but just like 5:2 diet you need to limit your calorie intake to 500 on fasting days.

Since this method is spread out throughout the week it is a more rigorous method.

4. 36 Hour Fast

This type of fasting involves not eating any meal for one entire day. That means if you had your dinner at 7 pm today you will not eat anything the entire next day. Your next meal will be at 7 am on the day after tomorrow which makes it a 36 hour fast.

You must consult a doctor before starting this fast.

5. 46 Hour Fast and Beyond

If you follow your 36 hours fast by another 16:8 fast and skip your breakfast on your eating day you will get 42 hours fast.

Suppose you ate at 7 pm today and did not eat anything the next day and had your breakfast at 1 pm the day after you will complete 42 hours fast.

Again consult a doctor before starting any such long duration fast.

Also Read: Carb Cycling- What Is It and How It Helps To Lose Weight?

Effect Of Fasting On The Body

When we fast many changes take place inside our body on the molecular and cellular level. So let’s see what are some of the major changes that our body undergo.

1. Insulin drop

As we fast our insulin levels start falling down which makes our stored body fat easily accessible. It also improves insulin sensitivity which means that our cells become more sensitive to any rise or fall in insulin levels and this reduces the risk of many diseases including diabetes. It improves insulin resistance which is a major cause of obesity in many individuals.

2. Growth Hormone

Fasting also increases the growth hormone by as much as 5 times. Growth hormone is essential for muscle growth, cell repair, to lose fat, for improving strength and exercise performance

3. Gene Functioning

With fasting, the gene functioning also changes resulting in longevity and protection against diseases.

4. Cell Repair

Cells undergo autophagy where they digest and remove old and dysfunctional proteins that build up inside them and thus help repair the cells.

All these changes are responsible for the numerous benefits of fasting.

Benefits Of Intermittent Fasting

The list comprising benefits of Intermittent Fasting is quite long.

Weight loss
Increased body fat burning
Longevity
Reduces Insulin Resistance
Improves brain health by increasing brain hormone BDNF which aids the growth of new nerve cells
It may also be helpful in preventing cancer
Reduces Inflammation
It reduces the risk factors of heart diseases- LDL cholesterol, blood sugar, blood triglycerides, insulin resistance, inflammation, etc.
May reverse Type-2 diabetes
May reduce the risk of Alzheimer's disease
Increases cellular repair by autophagy
Increases mental clarity and concentration

Also Read: Counting Calories? Stop Being Stupid !

Intermittent Fasting And Weight Loss

The biggest reason people are going all crazy about Intermittent Fasting is that it has shown some great weight loss results.

Since we are eating fewer meals on a fast it automatically reduces the daily calorie intake. Additionally, it lowers the insulin level and increases the growth hormone which further facilitates weight loss. Intermittent Fasting also increases the level of the fat burning hormone called noradrenaline (norepinephrine).

These short fasts also increase the metabolic rate by 3.6-14%. In a way, intermittent fasting works two times more effectively as it reduces calorie intake and increases calorie burning.

A 2017 trial compared the effect of intermittent fasting and the conventional calorie restriction diet on weight loss for a period of 1 year. There was no significant difference found between the two both were equally effective in losing weight and improvement in other markers of health such as blood pressure were also similar.

However many people find following Intermittent Fasting easier than a conventional diet.

A 2014 review study found that intermittent fasting can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies.

According to the same study, people also lost 4–7% of their waist circumference, this harmful belly fat builds up around organs and causes disease.

Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction.

A 2015 systematic review in the journal Molecular and Cellular Endocrinology consisted of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks. There was enough variability in the studies, ranging in size from 4 to 334 subjects, and followed from 2 to 104 weeks.

Intermittent Fasting And Type-2 Diabetes

Being overweight is the main risk factor for type-2 diabetes. By reducing weight intermittent fasting also reduces the chances of diabetes.

A 2014 review paper in the journal Translational Research shows that intermittent fasting can lower blood glucose and insulin levels in people at risk of diabetes. According to the author intermittent fasting or alternate day fasting promotes weight loss and reduces the risk of diabetes. Adults who were overweight and obese observed reduced markers of diabetes, such as insulin sensitivity.

As a result, the researchers suggest that intermittent fasting could lower the risk of type 2 diabetes in this group of people.

However, a 2018 rat study published in the journal Endocrine Abstracts suggests that intermittent fasting could increase the risk of diabetes. The study recorded the results of intermittent fasting in rats over a 3-month period.

Although there was a reduction in weight and food intake, the abdominal fat tissue increased, along with a decrease in muscle, and there were also signs of the body not using insulin properly. These are risk factors for type 2 diabetes.

So, a lot of research is still required to confirm the effects of Intermittent Fasting on diabetes in humans.

Also Read: Top 15 Weight Loss Myths

Intermittent Fasting And Heart Health

A 2016 research conducted on rats shows that a number of physiological indicators of health improved when the rats were kept on alternate day fasts or time restricted feeding.

These indicators include reduced levels of insulin and leptin and increased insulin and leptin sensitivity, reduced body fat, reduced resting heart rate and blood pressure, and increased heart rate variability, reduced inflammation, increased resistance of the brain and heart to stress, and resistance to diabetes.

The results of such human studies in which various health indicators are measured at baseline and after periods of Intermittent Fasting for 2–6 months or more suggest that it can protect against cardiovascular diseases.

Intermittent Fasting And Brain Health

As we age our neurons starts to shrink and our brain volume decreases. Intermittent fasting can slow down brain ageing and keep our brain healthy and sharp.

Intermittent fasting also accelerates autophagy in neurons removing old damaged cells and generating new cells.

One study found that mice on intermittent fasting had better learning and memory than mice with free access to food.

A 2009 study of 50 elderly adults found that three months of caloric restriction boosted memory (measured by their ability to recall words).

Another research on animals suggests that intermittent fasting suppresses inflammation in the brain which increases the risk of neurological conditions.

Other animal studies have found that intermittent fasting reduces the risk of Alzheimer's disease, Parkinson's disease, and stroke.

It also helps to deal with depression. A 2013 review found that people with depression observed an improvement in mood and mental alertness when fasting.

However further research is required to confirm whether these results apply to humans.

Intermittent Fasting And Cancer

This is a highly debated benefit of intermittent fasting as there is not much research related to it. However, even with limited research, the results look positive.

A study done on 10 cancer patients suggests that the side effects of chemotherapy may be reduced by fasting before treatment. These results are also supported by another study which states that alternate day fasting in cancer patients before chemotherapy can result in better cure rates and fewer deaths.

One comprehensive analysis of many studies on fasting and disease concluded that fasting appears to not only reduce the risk of cancer but also cardiovascular disease.

When done in tandem with chemotherapy, intermittent fasting can also slow the progression of breast cancer and skin cancer.(1)

Intermittent fasting also decrease several other factors with links to cancer, such as insulin levels and inflammation.

Also Read: 17 Foods To Reduce Bloating

Side-Effects Of Intermittent Fasting

1. Hunger

Hunger is the most common side-effect of this diet. Initially you might even feel weak but this is just temporary till your body gets adapted to this new pattern of eating. However, if you are on a keto diet along with intermittent fasting hunger might not be that big a problem.

2. Constipation

Since you are taking in less so you will be taking out less. That’s just obvious. Unless you feel discomfort, this is not a serious problem.

3. Headaches

Headaches are common as you start to fast but they will eventually stop after few fasts. Taking in more salt can help with headaches.

Who Should Not Try Intermittent Fasting?

If you have any of the following conditions it is highly recommended that you consult your doctor before starting intermittent fasting.

Diabetes
Problem with blood sugar regulation.
Low blood pressure.
Take medications.
Are underweight (BMI<18.5)
History of eating disorders.
Woman who is trying to conceive.
Woman with a history of amenorrhea.
Pregnant or breastfeeding.
Less than 18 years old.
Have gout or high uric acid.
Any other serious medical condition such as heart diseases, liver disease or kidney disease, etc.

How To Start Intermittent Fasting?

Chances are you have already done intermittent fasting unknowingly. Did you ever had a late dinner woke up the next morning feeling full and skipped your breakfast or had brunch instead? If yes then you have tried it already !!

For some people its their normal routine they just can't have a early morning breakfast and generally skip breakfast. If you are not one of them you can start by following the 16:8 model. Gradually as you grow comfortable shift to some other model like the 20:4 or 24 hour fast or the 5:2 model. Later you can also go for the alternate day fasting which much more rigorous.

A quick hack if you are one of those who just can't think of skipping breakfast but want to try the 16:8 model you can skip your dinner instead of breakfast or you can try the bulletproof intermittent fasting where you take a cup of bulletproof coffee instead of breakfast and if you again feel hungry before lunch have another cup.

How To Make Bullet Proof Coffee?

Brew 1 cup of coffee using filtered water with 2 ½ tablespoons of freshly ground Bulletproof Coffee Beans.
Add Brain Octane Oil to the coffee. Start with 1 teaspoon per cup and work your way up to 1-2 tablespoons over several days.
Add 1-2 tablespoons of grass-fed, unsalted butter or 1-2 teaspoons of Grass-Fed Ghee (for those who are lactose intolerant).
Mix it all in a blender for 20-30 seconds

Also Read: SuperFat Nut Butters - Tasty and Healthy at the same time

A Few Things To Keep In Mind Before Starting

You can still continue to exercise even when fasting and you don’t need to eat before exercising.
If you are going to perform a long duration aerobic exercise eating before starting can improve performance.
You can drink water, tea or coffee without sugar and a small amount of milk or cream while fasting.
Don’t binge eat after fasting and don’t eat processed food after fasting.
Try and eat low carb food during the non-fasting period.
If you are a woman trying to conceive and already have a low body fat avoid going on fasts.
Even if you are fasting eating good quality and nutritious food is still important.
Exercise but don’t overdo it.
Expect ups and downs even in your weight.
Start simple with shorter fasts and see if it works out for you.

Bottomline

Intermittent fasting is just one of the many ways to have a healthy lifestyle. You can do it but you certainly don’t need to do it if it's not something you are comfortable with it.

As I already mentioned intermittent fasting is not better than calorie restrictive dieting in any way.

For some people, this pattern of eating could do wonders while for some others it might not give the same results. Every body is not the same, so a single method might not suit everyone. You just need to try different things and see what works out for you.

Lastly, eating good, exercising, sleeping, and staying away from stress are still the most important factors to maintain a healthy lifestyle.

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