Fasting, by definition, is abstinence from all food and liquid for a defined time. There is so much research supporting facts that intermittent fasting improves physical and mental health.
In this post, you’ll read about the benefits and rules. Also, how it can be helpful for weight loss.
The study showed that IF resulted in :
IF can also delay the onset and slow the progression of neuronal dysfunction and degeneration in animal models of Alzheimer’s, Parkinson’s and Huntington’s diseases.
Small trials of IF in patients with cancer (Safdie et al., 2009) or multiple sclerosis (Choi et al., 2016) have generated promising results that provide a strong rationale for moving forward with larger clinical trials in patients with a range of chronic age- and obesity-related disorders.
There are a few solutions to put your body into a fasting mode.
The most popular ones are:
For me, the most sustainable and most convenient method is fasting every day for a particular time.
Some people suggest 16 hours of fasting, followed by 8 hours of consuming calories.
Based on my experience, the optimum ratio is 14/10 or 15/9.
Anything more than that affects my performance in the long term.
Fasting for 16 hours might be useful when you have enough fat to lose.
If you are relatively lean, consider a shorter time as extensive fasting can damage your muscle mass too.
Sources inform that 12 hours of fasting are already beneficial.
During the first 12 hours of fasting, your body burns glycogen. After 12 hours, it starts to burn fat stores.
So if you want to put your body into intermittent fasting mode then fast for at least 12 hours.
Find your sweet spot.
Many people fail with fasting because they don’t follow the rules.
Therefore I want to repeat the most important principles. Later in this section, you will also find an infographic with products that are allowed and restricted.
Anything that converts to glucose is restricted. Sugar does spike an insulin level whose presence in the bloodstream breaks fast.
Whatever food is not allowed, but what about drinks?
Here I want to stop for a moment and list preferred and restricted drinks.
The fact that products listed in section ”restricted” cause insulin spikes might be surprising for many of you.
That’s why I wanted to clarify and inform you, that – yes, these products change your sugar level, so if you want to follow intermittent fasting to the dot - avoid these products.
Eating only 8 hours a day can significantly limit calorie intake, which can lead to successful weight loss. People who start with ”lose weight” in their minds will see results on the weight scale.
What about athletes and people who aim to increase muscle mass and drop body fat percentage?
There are plenty of athletes, including myself, who follow the rules of fasting and perform their best.
The most imortant rule is to eat enough of protein and energy during the feeding window.
Protein is mandatory for recovery, but what about carbohydrates and fat as energy?
The opinions are different. Some people prefer to rely on carbohydrates, some people on fats as a primal energy source.
Interesting, clinical study showed surprising results.
One group followed IF combined with a high-fat diet.
Another group fasted consuming a low-fat diet.
A group that followed a low-fat diet had better lean muscle mass gain than a high-fat diet group.
Intermittent fasting has many followers due to its sustainability as it’s easy to fit your meals during the feeding window and control daily calorie intake.
Studies showed and proved that intermittent fasting is an effective way for weight loss as also lean muscle mass development.
There are still ongoing studies about the correlation between intermittent fasting and performance or longevity.
Nonetheless, results are promising and position IF as a part of a healthy lifestyle and foundation for longevity.
