What Is Intermittent Fasting?

What is intermittent fasting?

You could have easily asked a chatbot that question but you apparently didn’t since you’re here, so I should probably show thanks by doing some work and answering that question.

Sigh…

Overview:

Fasting is defined as the act of restraining from food, whether that be completely or partially. Intermittent fasting is a fasting approach that cycles between periods where you’re permitted to eat and periods that you have to abstain from food. That may involve reducing the hours in which food is consumed daily or reducing calorie intake on some days of the week. Also, because intermittent fasting encompasses when you eat rather than what you eat, it’s more of an eating pattern than a structured diet with a specific set of food choices and rules.

Benefits:

More research is needed but studies have found that fasting may lower the risk of many chronic diseases by driving down markers of inflammation; boost heart health by lowering blood pressure and LDL cholesterol levels; help prevent and manage type 2 diabetes by reducing insulin resistance; treat hyperandrogenism in individuals with polycystic ovarian syndrome (PCOS) to improve ovulation and fertility; increase the production of brain-derived neurotrophic factor (BDNF) to sharpen concentration and memory; and increase the number of beneficial bacteria in the gut that support healthy immune function.

Intermittent fasting has many potential health benefits. Studies and anecdotal evidence also suggest that the practice can contribute to weight loss as well. One reason why is because reducing the potential number of feeding opportunities to take in more food can help to consume fewer calories in a day and result in the creation of a calorie deficit, the necessary condition for weight loss to occur. The other way that intermittent fasting can affect weight management is by promoting fat burning, as the body has to use its stored fat for fuel when insulin levels drop during the extended period without sustenance. Additionally, fasting appears to lower the production of insulin and increase that of human growth hormone (HGH) and norepinephrine, all of which have the effect of increasing the metabolic rate. That said that intermittent fasting can facilitate weight loss so long as you don’t eat massive amounts of food during the eating window to negate the effects of the fasting period, studies haven’t found the eating pattern to be markedly superior to the traditional weight loss approach of continuous calorie restriction, which is eating below maintenance without altering the frequency or timing of meals.

Methods:

Time-restricted eating is one variation of intermittent fasting that typically involves limiting the hours of eating to a 4- to 12-hour time window each and every day. The most popular eating schedule of this kind of intermittent fasting is the 16/8 method that calls for confining food intake to an 8-hour window and then fasting for the remaining 16 hours. Another common breakdown is the 14/10 method that allows for a 10-hour feeding window and 14-hour fasting period. At the most extreme end are the Warrior diet and OMAD (one meal a day). The former restricts food to a 4-hour window and requires undereating or going without food the remaining 20 hours while the latter involves consuming one meal within a one-hour window and consuming nothing the following 23 hours. Whatever the case, a number of time restrictions can be applied.

Apart from the different possibilities of time-restricted eating, other variations of intermittent fasting include the Eat-Stop-Eat method that involves a 24-hour fast once or twice a week; the 5:2 method of eating as you normally do five days of the week and consuming only 500-600 calories on two nonconsecutive days; and alternate day fasting, where you completely avoid food or limit yourself to 25 percent of your normal calorie intake every other day.

Guidelines:

1). Choose a form of intermittent fasting that aligns with your lifestyle and personal comfort. For example, if you’re new to fasting and used to eating every 2-3 hours, then it might make more sense to start with the 12/12 method or 14/10 method of time-restricted eating instead of an approach where you have to go without food for extremely long periods of time, such as with the 16/8 or 18/6 method and 24-hour fasting protocols like the Eat-Stop-Eat method and alternate day fasting. As another illustration, if you have a desk job and are also sedentary outside of work, then you might find it easier to engage in a longer fast whereas someone who’s more active throughout the day might need more nutrients and will consequently do better with a longer eating window.

2). For most comfort, a significant portion of your fasting period should occur during sleep if using a form of time-restricted eating.

3). Set a reminder on your phone to signal you when the eating window opens to have your first meal and another to signal you to stop eating when the fasting portion of your chosen method begins.

4). There are technically no restrictions on what foods you can eat when you’re not fasting. However, while you can eat anything on the days or during the window when you’re allowed to eat, it’s best to consume food that’s of high nutritional value as opposed to food with empty calories that’ll have you hungry during the fasting period and can lead to breaking it. Sources of fiber, protein, and healthy fats can help you feel fuller longer and provide your body with sustained energy, so making sure to consume them should be the case, especially at your last feeding opportunity before the chance for food ends and fasting begins.

5). Being hungry after fasting is completely normal but resist the temptation to overeat when you finally have a meal at the end of the fast, as doing that regularly can offset any weight loss if you’re practicing intermittent fasting for that purpose. It’s for this reason that you should break the fast with a small filling meal and if you’re still feeling hungry, then wait at least 20-30 minutes to give your body time to register that it’s full. If you’re still hungry after that time has passed, then have a second helping of food.

6). When practicing time-restricted eating, be sure to space your meals and snacks out appropriately during the eating window so you have a steady stream of nutrients instead of waiting until the end of the day to consume the bulk of your daily calories. That way, you’re less likely to make poor food choices and/or overeat because of hunger from your blood sugar dropping too low.

7). If practicing intermittent fasting for weight loss, it’s advised to evenly distribute protein across all meals to not only promote satiety but to also help maintain muscle mass, which the loss of can lead to a slower metabolism and increase the potential of regaining weight when a regular eating habits are resumed.

8). If following a form of intermittent fasting that calls for complete abstinence of food, then eat absolutely nothing during the fasting period. While you can’t eat anything during that time, you’re allowed to drink calorie-free beverages.¹

9). To avoid low energy, muscle loss, and dehydration, it’s best to perform low-intensity exercise when fasting and save the more intense activity for when you can consume food before your workout to support performance and after for recovery. Also, exercise, especially resistance training, helps retain muscle, which is crucial for preventing weight regain because the tissue burns calories at rest. As such, a point should be made to lift weights when implementing intermittent fasting for weight loss.

10). Poor sleep can disrupt the production of hormones that regulate hunger and fullness, with the increased appetite and reduced satisfaction in meals possibly leading to overeating. Chronic sleep deprivation also elevates levels of cortisol, as does persistent stress. That hormone likewise increases hunger and cravings but can also hinder weight loss by interfering with the body’s ability to respond to insulin to burn glucose for energy instead of storing it as fat. Because poor sleep and chronic stress can not only make fasting more difficult to get through but they can also make weight loss more challenging, it’s imperative to manage stress and improve sleep hygiene to get the appropriate amount and quality of rest regardless of what your reasoning is for practicing intermittent fasting.

Precautions:

Hunger and cravings, fatigue, irritability, headaches, difficulty concentrating, and digestive issues like nausea, diarrhea, and bloating are common side effects of intermittent fasting. They, however, are usually temporary and subside in severity as the initial stages of intermittent fasting pass and the body adapts to going without food for longer periods than it’s accustomed to. That can take 2-4 weeks. If the side effects persist, then it might be a sign that something needs to be adjusted, such as shortening your fast or making a change to the type and amount of your food choices when eating is permitted.

Intermittent fasting has initial drawbacks that go away on their own or can be easily mitigated if they continue after the introductory period. As for more serious risks to your health and wellbeing that are associated with the eating pattern, intermittent fasting is considered safe. However, to avoid any possible complications, it’s strongly advised to consult with a healthcare professional before beginning an intermittent fasting regimen if you’re pregnant or breastfeeding; have diabetes, kidney stones, or gastroesophageal reflux; have a body mass index less than 18.5; are elderly or under 18 years of age; suffer from or have a history of disordered eating; or take medication, especially for heart disease or blood pressure. Also, women should take special care to consume sufficient calories to reduce the potential risk of disrupting the production of hormones that affect menstruation. Aside from that, there isn’t enough research at the moment to support the idea that women need shorter fasting periods or fewer fasting days than men to preserve their reproductive health.

Glossary: caloric deficit, calories, diet, dietary fat, exercise, fat, food, glucose, hormones, intensity, metabolism, muscle, workout

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Monster Longe

Monster Longe is a personal trainer and online coach in San Diego. He's helped hundreds of people lose weight, build muscle, and become more attractive to their loved one so they don't have as strong of a desire to cheat on them anymore. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys making fun of Drake and people who like the guy.