The Truth about Intermittent Fasting
The Truth about Intermittent Fasting
With every claim there are facts and scientific research associated with it that proves its credibility. However, people can manipulate that data twisting it to prove their point. This has been happening in the fitness industry for decades and it’s still happening today. It’s my mission to calm the zealots and find a middle ground. Help everyone use specific diet strategies as tools depending on which phase in their training or nutrition plan, they are in.
First topic is Intermittent Fasting
What it is?
Intermittent Fasting is an eating pattern that cycles between periods of fasting (not eating) and eating. There is no specification on what foods to eat it is focused on when to eat. Fasting periods can range from 16-72 hours. The most common fasting periods are 16- and 24-hour fasts.
Where did it come from?
Fasting has been a practice through human evolution. Ancient hunter-gatherers would be forced to go multiple days without food. Fasting is also done for religious or spiritual reasons.
Benefits
Autophagy- Process of destroying unnecessary or unhealthy cells, and replacing them with new, healthier cells. [1] [2]
Other benefits are Boost Cognitive Function, decrease inflammation, and Increase Insulin sensitivity [3] [4]
Indirect benefit is weight loss. Not eating for a long period of time can assist you in getting into a calorie deficit allowing you to lose weight.
Intermittent Fasting
Intermittent fasting is a way to lose weight, but it is because it’s putting you in a calorie deficit not because it improves insulins sensitivity or alters your hormones. Those things may happen, and they may benefit you but the reason you are losing weight is still due to the calorie deficit.
Intermittent Fasting promotes a binge-eat type of behavior. Binge-eat behavior is a negative food behavior where you don’t eat and then when you do you eat a ton of food fast. This behavior is very damaging to many people especially those who are already overweight and have a poor relationship with food.
Middle Ground
Intermittent fasting can be used by individuals who have a good relationship with food. Using it 1-2x/week when it fits your schedule the best and it compliments other aspects of your life and doesn’t add more stress can be beneficial.
Personally, I like to use it a few times a month when I have a lot of work to do on my computer. I wake up early poor my coffee and start working immediately. I can usually get a few hours of work in before I get hungry and, in some cases, it has improved my mental focus however that is hard to measure. It does give me more time in the day though due to the fact I don’t have to make breakfast, or I just make a larger breakfast later.
I incorporate intermittent fasting if I am in a calorie surplus. Not eating for 16 hours is almost a relief when you’re trying to increase your weight and muscle mass. For the 8-hour feeding window I either have a cheat meal or my regular meals. I don’t stress about hitting my macros that day.
I’d do the same thing if I were in a calorie deficit however, I haven’t had good results when I have been in a deficit for a long period of time (over 4 months). I see a negative effect to my mental state and have an increased feeling of binging when I can finally eat food.
Intermittent fasting can be beneficial. It’s all about finding how it will benefit you. It’s not a new way of life it’s a tool in your fitness journey.
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