Tuesday, April 12, 2016

Intermittent Fasting

 (I have done research on this, talked to people that know about this, who have been practicing for over 15 years, This week I will begin this regimen on my keto diet.)

What is it? It's fasting bad? Why should we (I) do it? What are the benefits? I am going to answer all these questions today in this blog.

What is intermittent fast?
It's not a diet, it simply is a way of eating. IF doesn't change what you it eat it changes when you eat.

Why is it worthwhile?
It’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. Most people eat bigger meals during a shorter time frame. Intermittent fasting is a good way to keep muscle mass on while getting lean.

How does it work?
First need to understand the difference between the fed state and the fasted state.
(I did not write this next part: Written by James Clear)
To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state. Your body is in the fed state when it is digesting and absorbing food.
Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high. After that time span, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low. When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state. Because we don’t enter the fasted state until 12 hours after our last meal, it’s rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.
 ketone production by liver during fasting conditions aka ketosis

So what are the benefits?
1. Fat loss
2. Studies have shown it helps you live longer
3. Can reduce risk on cancer
4. Simpler
5.  Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. This should protect against type 2 diabetes.
6.  Some studies show reductions in markers of inflammation, a key driver of many chronic diseases. This is good because I have RSD (chronic pain).
7. Intermittent fasting may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. These are all risk factors for heart disease.
8.  Intermittent fasting increases a brain hormone called BDFN, and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.

Types of IF:
-Daily Intermittent Fasting: 16 hour fast followed by a 8 hour feeding window. It doesn't matter what time you start, you can start eating at 8am-4pm of 12pm-8pm. (which is what I'm doing).
Leangains daily intermittent fasting

-Weekly IF: intermittent fasting one day a week or a few days a week.
-Alternative day fasting: intermittent fasting incorporates longer fasting periods on alternating days throughout the week.
So what happens to your body when your fasting? 
 Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

Intermittent fasting may boost metabolism slightly, while helping you eat fewer calories. It is a very effective way to lose weight and belly fat.

Safety and side effects?
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first. There is nothing “dangerous” about not eating for a while if you are healthy and well nourished overall.

Fasting Questions:

Drinking on fasting?
water, tea and coffee is said to be extremely beneficial during the fast because it can blunt hunger.
Workout during a fast?
Will fasting slow down metabolism?
No. Studies show that short-term fasts actually boost metabolism. However, longer fasts (3 days or more) can suppress metabolism.

This will work well for me because I'm not someone who can eat a lot of meals in a day, mainly due to my Gastroparesis.

(Sources from: Intermittent fasting 101, intermittent fasting for beginners, James Clear)

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