INTERMITTENT FASTING
WHAT IS INTERMITTENT FASTING
Fasting is defined as “the willing abstinence or reduction from some or all food, drink, or both, for a period of time.”
NOTE: Fasting is not synonymous to starving. Starving is neither deliberate nor controlled. When someone is starving they have no idea when their next meal will be.
Intermittent is defined as “occurring at irregular intervals; not continuous or steady.”
Intermittent fasting (IF) is a term for various eating plans that cycle between a period of fasting and non-fasting over a defined period.
IF is an eating pattern, not a diet as it does not specify you what foods you eat, but rather when you eat them. IF is not superior to conventional calorie restriction diets, however, it is a method that one can implement to help achieve a caloric deficit.
The objective of IF is to create a reduction in caloric intake, causing intake to be less than caloric expenditure, resulting in a caloric deficit, which overtime will create weight loss.
Think about it...Most likely cutting your eating window from 12 down to 8 hours will result in a consumption of less food. Consuming less food over a long enough period of time will result in weight loss.
It is important to note that IF should not be viewed as a substitute for a balanced, healthy lifestyle. The eating window should still consist of a variety of nutrient-dense, whole food options.
THE 16:8 APPROACH
The most common approach of IF is 16:8. This involves fasting for 16 hours and compressing eating into an 8 hour period each day. Typically, this is achieved by extending one’s natural overnight fast and not eating for the initial hours upon waking. For example, if your last meal the previous day was at 8:00PM, your first meal the following day would be at 12:00PM, or 16 hours later. Having an eating window of 12:00-8:00PM tends to be the most common, however there are many options, such as 9:00AM-5:00PM, or anything in between.
The 16:8 approach can be practiced daily, or just once or twice per week, depending on your lifestyle and body’s response.
During the fasting window you should continue to consume water to remain hydrated. Drinking other calorie-free beverages, such as tea and black coffee, is controversial and depends on the reason for your fast. Let’s get a better understanding of the fed versus fasted state of our bodies.
But I will note that in my experience, incorporating plain tea or black coffee can be beneficial if they help curb hunger and adhere to the fast. As long as you are not consuming any form of substantial macronutrient that will elicit an insulin response.
FED VERSUS FASTED STATE
FED STATE: When we consume food (or energy), insulin levels rise. The purpose of the rise of this hormone is to store excess energy.
Carbohydrates are broken down into individual glucose and can be stored in the liver or muscle. When the liver reaches its maximum storage capacity it then enters a process to turn excess glucose into fat. A little bit of this new fat is stored in the liver and most of it is sent to other fat deposits in the body.
FASTED STATE: When we are not consuming calories (energy intake ceases), insulin levels fall, signaling the body to start burning stored energy. Blood glucose falls and the body must burn stored glucose for energy.
BENEFITS OF FASTING
IF has been found to reduce fasting insulin levels, improving blood lipid profile, lower inflammation, and lower blood sugar.
IF has been shown to be effective for short-term weight loss, however, further studies are needed to assess the ability to maintain the lost weight without regaining it.
Fasting in general has also been linked to promoting death of damaged cells (autophagy) and cell regeneration.
CONSIDERATIONS
IF is not appropriate for all individuals. This includes:
Those who are required to eat meals at regular intervals such as type 1 diabetes.
Those in need of regular food intake to take medications.
Women who are trying to conceive, pregnant or breastfeeding.
Those who experience chronic fatigue.
Those who have HPA axis dysregulation.
Individuals with eating disorders.
*This is not an exhaustive list. It is recommended to discuss with your doctor if you have any questions or concerns before making dietary or lifestyle changes.
Additionally, it’s important to remember that fasting is a stressor to our body. If you already live a very high stress lifestyle, or are currently under a lot of stress, IF may not be the best approach for you.
LET’S CHAT
In the meantime, shoot me a DM (@jamiereneefit) or email (flourishforlifecoaching@gmail.com) if you have any questions on IF, dieting, fat loss, or anything nutrition or training related. I would love to answer any questions and help!