Fat Loss with Intermittent Fasting

Intermittent fasting, also known as intermittent energy restriction  is an pattern between voluntary fasting and non-fasting over a given period. It does not specify which foods you should eat but rather when you should eat them. Non-caloric, and sometimes low-caloric, drinks can be used during intermittent fasting, contrary to strict fasting which disallows fluid intake in some religious practices.

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. The science concerning intermittent fasting is preliminary and inconclusive. The American Heart Association (AHA) states that intermittent fasting may produce weight loss, reduce insulin resistance, and lower the risk of cardio metabolic diseases. In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day. Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

Fasting Methods

Three methods of intermittent fasting are alternate-day fasting, periodic fasting, and time-restricted feeding:

1. Alternate-day fasting involves alternating between a 24-hours "fast day" when the person eats less than 25% of usual energy needs, followed by a 24-hour non-fasting "feast day" period. It is the strictest form of intermittent fasting because there are more days of fasting per week. There are two sub types:
2. Complete alternate-day fasting (or total intermittent energy restriction), where no calories are consumed on fast days.
3. modified alternate-day fasting (or partial intermittent energy restriction) which allows the consumption of up to 25% of daily calorie needs on fasting days instead of complete fasting. This is akin to alternating days with normal eating and days with a very-low-calorie diet.
4. Periodic fasting or whole-day fasting involves any period of consecutive fasting of more than 24 h, such as the 5:2 diet where there are 1 or 2 fast days per week, to the more extreme version with several days or weeks of fasting. During the fasting days, it may be allowed approximately 500 to 600 calories or about 25% of regular daily caloric intake instead of complete fasting.
5. Time-restricted feeding involves eating only during a certain number of hours each day. Skipping a meal and the 16:8 diet (16 fasting hours cycled by 8 non-fasting hours) are examples. This schedule is thought to leverage the circadian rhythm.

Fasting effects on body

Here are some changes that occur in your body when you fast:

1. Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few.
2. Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
3. Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
4. Gene expression: There are changes in the function of genes related to longevity and protection against disease.

These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.

When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

Health Benefits

Studies have been done on intermittent fasting, in both animals and humans. These have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.

Here are the main health benefits of intermittent fasting:

Weight loss: Intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories.

Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.

Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.

Heart health: Intermittent fasting may reduce “bad” cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease.

Cancer: Animal studies suggest that intermittent fasting may prevent cancer.

Brain health: Intermittent fasting increases the brain hormone  and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease .

Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36–83% longer.

Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.

Maintaining

It can be challenging to stick to an intermittent fasting program. The following tips may help people stay on track and maximize the benefits of intermittent fasting:

1. Staying hydrated. Drink lots of water and calorie-free drinks, such as herbal teas, throughout the day.
2. Avoiding obsessing over food. Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on paperwork or going to see a movie.
3. Resting and relaxing. Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
4. Making every calorie count. If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fiber, and healthful fats. Examples include beans, lentils, eggs, fish, nuts, and avocado.
5. Eating high-volume foods. Select filling yet low-calorie foods, which include popcorn, raw vegetables, and fruits with high water content, such as grapes and melon.
6. Increasing the taste without the calories. Season meals generously with garlic, herbs, spices, or vinegar. These foods are extremely low in calories yet are full of flavor, which may help to reduce feelings of hunger.
7. Choosing nutrient-dense foods after the fasting period. Eating foods that are high in fiber, vitamins, minerals, and other nutrients helps to keep blood sugar levels steady and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.

Safety

Hunger is the main side effect of intermittent fasting. You may also feel weak and your brain may not perform as well as you are used to. If you have a medical condition, you should consult with your doctor before trying intermittent fasting. This is particularly important if you:

1. Have diabetes.
2. Have problems with blood sugar regulation.
3. Have low blood pressure.
4. Take medications.
5. Are underweight.
6. Have a history of eating disorders.
7. Are a woman who is trying to conceive.
8. Are a woman with a history of amenorrhea.
9. Are pregnant or breastfeeding.

Takeaway

Intermittent fasting can be a useful tool to lose weight. This is caused primarily by a reduction in calorie intake, but there are also some beneficial effects on hormones that come into play. Intermittent fasting is not for everyone, but may be highly beneficial for some people.