Intermittent Fasting (IF) is a diet which focuses more on WHEN you eat rather than WHAT you eat. Its becoming increasingly popular due to claims that it can: burn fat and lower insulin, improve brain function, and prevent diseases such as diabetes and breast cancer. Something this good cant be true… can it? From all the research thus far, seems like the answer is YES! Here’s some of the research done, broken down to be (a little) more easily understood.
Burns Fat and Lowers Insulin
Fasting causes reduction of insulin levels in the body. Insulin is the primary hormone in the body that is responsible for the conversion of glucose (sugar) into fat. By eating less sugar (due to fasting) your insulin levels drop, but since our bodies require a certain amount of insulin for energy glucagon (another hormone) is released. Glucagon does the exact opposite of insulin, it converts fat into sugar! (which is then used for energy)
Improves Brain Function
Ground breaking research shows that fasting provides the greatest known boost for autophagy. What is autophagy? It’s the body’s mechanism of getting rid of all the broken down, old cell machinery (organelles, proteins and cell membranes) when there’s no longer enough energy to sustain it. These cells are then replaced with newer more efficient cells. Its like trading your old computer from the 90’s for a brand new Mac.
Disease Prevention
With your body being more responsive to insulin you greatly lower risk of getting diabetes. (Diabetes is caused by uncontrollable/lack of insulin) Recent research has also shown fasting leading to a 50% reduction of breast cancer! Fasting is also shown to improve sleep quality, which can lead to a whole host of other disease prevention. Proper sleep can fix anything!
How To Properly Do IF
Intermittent Fasting is typically done for 16-20 hours which leaves a 4-8 hour “window” to eat food. While in the fasting state you are allowed only water, black coffee, and supplements/minerals as long as they are under 10 calories. If you consume anything with more than 10 calories, you are breaking the fast (by tricking your brain into thinking you have ate something) and entering into the eating “window”. The best way to schedule your fasting and eating windows depends on your schedule. It is important to note that sleeping is included in fasting time. For example, a 16 hour fast could be not eating anything after 7pm, going to bed (whatever time you do), and not having your “breakfast” the next morning until after 11am. That would be a full 16 hours of fast, now your eating window would begin and last until 7pm at which time you start the fast over again.
If your primary goal is just losing weight, you would want to make sure you are drinking plenty of water during your fasting time (to keep you feeling full) and you should think about having a black coffee at some point during the day when you wake up. (Black coffee is a great way to provide you with some energy to begin your day and also great for appetite suppression)
Now, if your primary goal is to gain lean muscle then you must implement supplements during the fasting time. As explained above, while fasting, your body will try to convert stored fat as fuel for energy; but during intense training stored fat may not be the most readily available source, instead your body may target protein. To keep this from happening its suggested to drink BCAA’s during fasting & working out and to take caffeine before working out.
For any questions on how to best implement intermittent fasting for your schedule leave a comment below!