Beginner’s Guide to Intermittent Fasting
Since ancient times fasting has been practiced by many religions. It has been mentioned in most religious and sacred texts. There are references to fasting in the both the old and new testament of the Bible, in the Quran and throughout ancient Chinese medicine.
Periodic fasting has always been used as a rite of purification and penitence. It has also been used to prepare for spiritual ceremonies or to celebrate religious holidays.
Fasting, especially intermittent fasting is also an effective way to lose weight.
What is Intermittent Fasting?
Intermittent fasting (IF) is a recent phenomenon. IF is actually a catch-all phrase for a number of diets that have a variety of time periods between fasting and non-fasting.
Intermittent fasting induces the state of ketosis.
Both IF and a restricted or low carb, high fat diet (ketogenic) depletes the body’s stores of glycogen and burns ketones.
A ketogenic diet controls the appetite and keeps the dieter feeling full longer. As the body adjusts to burning ketones it naturally consumes less food less often. This is also the theory behind IF.
There has been a myriad of studies which show both the weight loss and other health benefits of an IF lifestyle primarily because of ketosis.
What are Ketones and Ketosis?
Fasting for an extended time period (as few as 8 hours) can result in the ketosis state when the body burns ketones, instead of glucose. Fasting while on a ketogenic diet can speed up the ketosis process, so that only 5 or 6 hours of fasting is required.
Ketogenic experts Phinney and Volek created the phrase “nutritional ketosis” to describe this phase when the body burns fat at a very fast rate.
The body is fueled by glucose (blood sugar) in the form of carbohydrates. When you are fasting or on a keto diet carbohydrates are not consumed. That’s when the body burns ketones. They are manufactured when the body doesn’t have glucose and begins to burn fat instead.
A ketogenic diet (low carbs, high fat) is specifically designed to induce the ketosis state.
What are the Health Benefits of IF
The primary benefit is weight-loss. You are removing the fat (especially the visceral fat) from your body.
The benefits of ketosis, as a result of IF, include lowering the risk of cancer and boosting your mental clarity and neurological health.
The chance of developing brain disorders and diseases; like Alzheimer’s, stroke, and Parkinson’s can be reduced with IF. Fasting stimulates neurons during ketosis. Studies have also shown that IF reduces the risk of heart disease.
The ketosis experienced in IF also induces autophagy, which is the enhanced production of growth hormones. Autophagy helps the body to heal faster and repair itself.
5 Intermittent Fasting Approaches
Many people that try IF for weight loss or as a nutritional lifestyle create their own way to fast. It depends on what is comfortable for each individual. Different plans have different individual results.
Here are some typical IF approaches.
- 18/6 Eating Window Plan
Within a 24 hour period you can have a fasting window of 18 hours and a feeding window of 6 hours. For instance, on the 18 hour fast you would only have water or tea and no food intake. Then during the following 6 hours you consume all your calories.
By maintaining an eating window you shrink the time when you are consuming all macronutrients. Eating windows are typically between 4 to 7 hours. All the rest of the time you are fasting.
On this basis you can also develop eating windows on a 16/8 cycle or a 20/4 cycle. Experiment to find what works best.
- Alternate Days
Hardcore IF enthusiasts may fast every other day. This may be a difficult schedule. When you are just starting out try an 18/6 eating window first. 24 hour fasting may be too extreme.
There is also the risk that you might overeat during the next 24 hour eating window.
- The 24 to 48 Hour Cleanse
A 24 to 48 hour cleanse can rid the body of toxins and cleanse the liver. This is an extended fasting period which has the same risks as the alternate days approach to IF.
There are some fitness experts that recommend a 24 to 48 hour cleanse weekly or monthly. Be sure to hydrate and drink plenty of water if you choose this approach.
- Keto-Adapted ( In conjunction with Ketogenic Diet)
If you are already on a ketogenic diet you are experiencing ketosis. Your body is keto-adapted, so it may not hurt to skip a meal from time-to-time.
Practice IF with moderation. Go through the process of letting your body adjust. You may want to try skipping a meal, in the morning (breakfast) or evening (dinner). You can do this several times a week.
Eat only when you are hungry. Stick to the keto principal. High fats, low carbs and moderate protein keep you from getting overly hungry.
- IF Plus Exercise
When the main goal is not just to lose weight; but to get fit, IF combined with exercise is a good plan.
It’s always best to work out when you are in the fasted state. Make sure your post workout meal is the largest. On workout days you should eat the majority of your carb.
By keeping your feeding window consistent it’s easier to stick to the plan.
On any IF approach, try and maintain your discipline. You reap the most fat burning benefits with longer fasting periods.
Fasting should not have a negative impact on your workout.
Lots of water, coffee and other beverages are allowed during the fasting periods. Do not eat any solid foods or take in any calories.
Eat normally during the eating windows. If you are on a keto diet try and maintain it during the eating windows. In other words you should be eating the same amounts of food as you would normally eat. Try not to overeat.
What happens when you combine IF and Keto?
The fat burning effects of ketosis are accelerated during the fast periods. The less food intake the faster the fat breaks down. There will also be a significant decrease in insulin levels.
Keto Intermittent Fasting is highly recommended for anyone already living a keto eating lifestyle.
Since you are already keto-adapted your body is using fat and ketones at a faster rate. IF kicks it into high gear and maximizes the fat burning.
IF actually should help your energy levels. The combination helps you to burn primarily fat so you retain a leaner muscle mass.
Note:
If you have an eating disorder (anorexia, bulimia, etc) or Type 1 Diabetes do not try IF.
Only do IF with medical supervision if you have Type 2 Diabetes, are pregnant or breastfeeding. Actually before starting any diet plan, it’s a good idea to consult a medical professional.
The keto adapted body can do very well on short periods of time without consuming foods. Remember you are designing a healthy eating plan. Fasting is NOT starvation. Stay hydrated. Be moderate. And take good care of yourself.