Paleo, Ketogenic, Carb Backloading, “If It Fits Your Macros”, Intermittent Fasting.
With so many different nutrition paths, it gets a little confusing – and rightfully so. The biggest take away from nutrition is that is it 100% individual. No one path will work for everyone. That is why education on all of them is so important.
Today we are going to talk about Intermittent Fasting.
Table of Contents
What Is Intermittent Fasting?
[In a nutshell] Intermittent Fasting (IF) is an eating sequence that goes back and forth between periods of fasting and periods of eating. Notice the description is still relatively vague. That is because it is not black and white.
Within IF, there is still plenty of room for individualization. Individualization can be anything from the ratio of fasting hours to eating hours to how often you fast (every day or one to two times a week).
How Do You Do It?
The 16/8 method
This method involves a prolonged period of fasting (16 hours) cycled with a shorter period of eating (8 hours). For example: First meal at 12pm with an eating period until 8pm, fasting from 8pm until 12pm the next day. The 16/8 is the most common fasting to eating split and is advised in order to intake nutrients that compliment your circadian rhythms (aka sleeping schedule). This helps to maximize your sympathetic and parasympathetic nervous systems.
Although the 16/8 split is the most common, it does not necessarily mean you have to split the fasting to eating 16/8. Daily fasting can last anywhere between 14 and 20 hours. This is all dependent on the individual. Sometimes women can benefit from shortening the fasting window to 14 hours.
In a great article on Paleo For Women, Stefani Ruper discusses the metabolic and hormonal changes women can experience in a fasted state. For other people, a longer fasting period may work better due to their schedule.
Example of a daily 16 hour fast with an 8 hour eating window:
Sunday:
7pm: Last meal of the day
7pm-10pm: Waking fast (water is okay)
10pm-6am: Sleeping fast
Monday:
6am: Water and black coffee (unsweetened ice tea and BCAA’s are okay)
6am-11am: Waking fast (water, black coffee, unsweetened ice tea okay)
11am: First meal (largest meal of the day)
11am-7pm: Eating window (eating roughly every three hours during this window)
7pm: Last meal of the day
7pm-10pm: Waking fast
10pm-6am: Sleeping fast
The 24 hour method
This method is very flexible. It involves fasting for a full 24 hours and occurs once or twice a week. The 24 hour fasting period is completely individual and can be any 24 hour window of your choosing.
Example of a weekly 24 hour fast:
Sunday:
Normal eating
Monday:
6am-7pm: Normal eating
7pm: Last meal of the day before 24 hour fast
7pm-10pm: Waking fast (water is okay)
10pm-6am: Sleeping fast
Tuesday:
6am-7pm: Waking fast
7pm: First meal (break the 24 hour fast)
Wednesday:
Normal eating
The Benefits
The benefits of Intermittent Fasting are vast. Not only does it provide great mental and physical health benefits, but also simplistic lifestyle benefits.
Health Benefits:
Although most research is still in the early stages, studies have shown significant health benefits from practicing an intermittent fasting lifestyle. Here is a list of the key health benefits of Intermittent Fasting.
- Weight loss
- Blood sugar stabilization
- Hormone regulation
- Decreased inflammation
- Improved heart and brain health
- Slow down the aging process
- Possible disease prevention
Lifestyle Benefits:
Between work, family, and extracurricular activities everyday life can already be hectic, not to mention when you add eating healthy and staying on track in the mix.
By simplifying the nutritional aspect with Intermittent Fasting, it can help the rest of your life run a little smoother.
Here is a list of the key lifestyle benefits of Intermittent Fasting.
- More flexibility, less planning
- Save money
- Less snacking
- Adaptable to your schedule
- Works with any nutritional lifestyle
- Increased focus and energy
- Simplicity
Possible Cons and Side Effects
One of the most significant side effects people experience when first starting out with Intermittent Fasting is hunger. Some people even feel weak and lethargic in the first couple days because of the change in fueling frequency.
When your body is used to constant fuel throughout the day, it takes time to adjust to prolonged periods of fasting. Typically, these feelings go away after 7-10 days once the body has time to get used to the new eating cycle.
Intermittent Fasting may not be the best option if you identify with any of the following: diabetes, blood sugar irregularities, blood pressure issues, significantly underweight, pregnancy or breastfeeding.
It may also be difficult for people who may be needing a more regular, calorically dense fuel consumption. This could be people who are highly active or competitive sports athletes.
Overall, for most people the biggest side effect and con is hunger. Those with certain medical conditions should consult a doctor before starting Intermittent Fasting.
F.A.Q.s
1.What liquids can I drink while Intermittent Fasting?
Approved liquids: water, tea, and coffee. No added sugar to your coffee or tea. Small amounts of milk in your coffee are okay, but be careful to add too much too often.
2. Are supplements okay while fasting?
Supplements are okay to take while fasting. Keep note of your fat-soluble vitamins, as they are best absorbed with food.
3. Can I workout while fasting?
Yes! Fasted training can be very beneficial. Some people take BCAAs (branch chain amino acids) prior to training.
4. Isn’t skipping breakfast unhealthy?
Don’t think of it as skipping breakfast, think of it as a delayed breakfast. Keeping food choices healthy is the key.
5. How do I handle hunger?
A couple of things to help alleviate hunger are: stay busy (sleeping fasting, physical activity, work, etc.), drinking enough water, drinking coffee and tea, get enough sleep.
Is Intermittent Fasting For You?
There is no one-size fits all nutrition approach. Every individual is different. Different nutritional pathways work better for some than they do others.
That being said, Intermittent Fasting is not for everyone, but that does not mean it is not worth trying. Sometimes the only way you will find out what works for you is by trying it out first hand.
Try it out for 30 days and see how you feel. Keep notes, monitor how you feel, and adjust the fasting periods accordingly. After that trial period, weigh in the good with the bad, and decide if Intermittent Fasting is for you!
Note: If you have any significant medical conditions, get a doctor’s approval before trying Intermittent Fasting or making any significant changes to your nutrition.
Resources:
http://robbwolf.com/2012/03/08/eat-eat-question/
https://www.jackkruse.com/intermittent-fasting-and-leptin/
https://authoritynutrition.com/intermittent-fasting-guide/
http://www.marksdailyapple.com/forum/thread92741.html
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