In recent years, there’s been quite a buzz about a rather unconventional approach to eating: Intermittent Fasting (IF). It’s like the rebel of the nutrition world, shaking up everything we thought we knew about when and how often we should eat.
Remember how we were all told to eat every few hours to keep your metabolism going, and never, ever skip breakfast? Well, IF laughs in the face of the 90's advice in the old "Muscle & Fitness" magz, and people are taking notice.
So, what exactly is IF, and should you consider trying it out?
What Is Intermittent Fasting?
In simple terms, IF is about skipping meals during certain parts of your day, just like our primal ancestors, but this time on purpose. It’s not so much a diet as it is a schedule for when you eat. Instead of munching your way through the day, you choose specific hours to eat and fast during the rest.
Now, you might be thinking, "Don’t I already fast when I’m asleep?" Absolutely! Sleeping is indeed a fast — congratulations, you’re already halfway there! But IF takes this natural process and turns it into a tool you can use to fine-tune your eating habits to become a fat-burning machine!
How Does It Work?
IF is actually a very scientific approach and involves the following processes:
Insulin and Blood Sugar: When you eat, your blood sugar rises, and your body releases insulin to help store energy from food. During fasting, insulin levels drop, which encourages your body to burn stored fat for energy instead of relying on glucose from recent meals (This is called Ketosis and it happens to you every night when you sleep).
Cellular Repair: Fasting triggers a process called autophagy, where your cells remove damaged components and recycle them, which is thought to improve cellular health and longevity.
Growth Hormone: Fasting has been shown to increase the production of human growth hormone (HGH), which helps maintain muscle mass, burn fat, and potentially slow aging.
Gene Expression: Fasting can influence the activity of certain genes related to longevity and protection against disease, helping your body adapt to stress and improve overall health.
Fasting schedules
While the idea of fasting might sound straightforward, there are actually a few different ways to go about it. And while it’s currently the cool kid on the diet block, the science behind IF is still developing. So, as you read on, keep an open mind—but also a little bit of skepticism!
Here are some of the most popular IF methods:
Time-Restricted Feeding (16-Hour Fast, 8-Hour Eating Window): This is one of the most popular approaches. You eat all your meals within an 8-hour window, like from noon to 8 p.m., and fast for the remaining 16 hours. Some people add a small dose of Branch Chained Amino Acids (BCAAs) before or after working out during the fasting period.
Eat Stop Eat (24-Hour Fast, 1-2 Times per Week): This method involves fasting for a full 24 hours, but only once or twice a week. On non-fasting days, you eat normally (but still healthily). The timing of your fast can be flexible, depending on what suits you best.
Alternate Day Fasting (36-Hour Fast, 12-Hour Eating Window): For the more hardcore fasters, this involves fasting every other day, leaving 36 hours between meals, and then having a 12-hour window to eat on your non-fasting days.
Warrior Diet (20-Hour Fast, 4-Hour Eating Window): This method is for those who like a challenge. You fast for 20 hours each day, eating only a few small snacks, and then have one large meal in the evening. It’s often recommended to work out just before you eat.
Why Are People Trying IF?
So, why has IF become so popular? Here are some reasons why people are hopping on the fasting train:
Fat Loss and Muscle Retention: Some studies suggest that short-term fasting might boost growth hormone levels, helping you burn fat while keeping your muscle mass.
Reduced Hunger: Fasting can switch your body to burning fat for energy, which might help reduce those annoying hunger pangs and carb cravings.
More Stable Energy and Better Mood: Fewer meals can lead to more stable blood sugar levels, which means more consistent energy throughout the day and potentially a better mood.
Improved Mental Focus: Fasting might also help sharpen your mental clarity, thanks to those steady blood sugar levels.
The Drawbacks of IF
Of course, IF isn’t all sunshine and rainbows. It’s not for everyone, and it can be a bit of a shock to the system if you’re used to eating several times a day. It’s important to start slowly and see how your body responds.
Also, IF may not be the best choice for people with blood sugar issues, like hypoglycemia or diabetes. And ladies, a heads-up: IF can sometimes cause sleep problems, anxiety, or hormonal imbalances, so it’s important to get all the information, and maybe even a mentor to guide you through the fasting journey.
Guys will typically loose a lot more weight following the same protocol but with the right guidance, ladies (and gents) can completely reset their hormones, digestive system and get leaner and more muscular than on any other nutritional approach!
Luckily I know a guy if you ever need help!
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