Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating and is currently one of the world’s most popular health and fitness trends. It doesn’t specify which foods you should eat but rather WHEN you should eat them.
Most importantly, Intermittent Fasting isn't just a weight loss strategy. When used habitually, whichever cycle you choose, it can ensure a more efficient and self-protective metabolism, lengthen lifespans, reduce the likelihood of developing some cancers, increase stress resistance, repair cellular damage, reduces the risk of Alzheimer's and other neurodegenerative diseases, and more.
How It Works
12+ Hours
Intermittent Fasting places your body in ketosis, whether you follow a keto diet or not. After 12 hours without food, your body begins producing ketones and burning fat as fuel rather than operating on glucose as an energy source
18+ Hours
After 18 hours without food, the rate of gluconeogenesis in the body surpasses the rate of glycolysis, this is heavy ketosis. IF between 18-20 hours can double the amount of ketones in your body compared to fasting lasting under 18 hours.
24+ Hours
After 24 hours without food, Autophagy is reached, wherein your cells increasingly recycle old components and break down misfolded proteins linked to Alzheimer's and other diseases.
48+ Hours
After 48 hours intermittent fasting, your growth hormone level is up to 5 times higher than at the start of your fast. Growth hormone helps preserve lean muscle mass and reduces fat tissue accumulation.
54+ Hours
By 54 hours, your insulin has dropped to its lowest level point since you started fasting and your body is becoming increasingly insulin-sensitive. This can reduce inflammation, reduce the likelihood of diabetes, and protect you from chronic diseases (including cancer).
72+ Hours
By 72 hours with little to no calories, your body is breaking down old immune cells and generating new ones, which has been shown to preserve healthy white blood cell or lymphocyte counts in patients undergoing chemotherapy.
Types of Intermittent Fasting
16:8 INTERMITTENT FASTING SCHEDULE
This is the most common type of intermittent fasting and involves an 8 hour "eating window" and 16 hour fast. Day 1 stop eating after dinner, then don't eat again until lunch the following day (16 hours with no food).
ALTERNATE DAY FASTING
Instead of doing a 16 hour fast every day, it involves doing a longer fast every other day. Recent studies show this style of intermittent fasting is easier to stick too, results in larger degree of fat loss with a smaller amount of muscle loss, lowers thyroid hormones in the body while maintaining high thyroid function. Lower levels of thyroid hormones are linked to longer lifespans, as long as the thyroid function is not suppressed.
Alternate Day Intermittent Fasting also raises ketone levels on days when you are not fasting, which increases fat loss. It also serves as an appetite suppressant on non-fast days: days you do eat, you are not as hungry. Studies are unsure of why this is the case, other than the higher ketones and mental outlook changes.
Studies are based on 24 hour Alternate Day Intermittent Fasting: Stop eating after dinner on day 1, do not eat again until dinner on Day 2. Repeat every other day.
36 HOUR INTERMITTENT FASTING:
36 hour Intermittent Fasting. Stop eating after dinner on day 1, do not eat on day 2, then eat breakfast starting on day 3.
5:2 PLAN:
The 5:2 Intermittent Fasting Plan involves eating normally for five days each week and then fasting for the last two.
The Best Type of Intermittent Fasting For You
A 12:12 or 16:8 Intermittent Fasting schedule is the best way to introduce your brain and body to this eating cycle. This type of fasting is also best for muscle building and/or weight maintenance.
Fasting for 24-36 hours is best for weight loss. This should not be done more than a few times a week, so following the Alternate Day Intermittent Fasting schedule is the best option if you are fasting for weight loss.
36+ hour fasts are for healing. If you suffer from metabolic issues or have damage from any diseases or stress, this is the fast for you. This fasting length will result in muscle loss, though you can rebuild it following the fasting. This is only recommended no more than monthly, and can even be less frequent depending on the level of damage you are working to repair.
Signs Your Fasting Too Much
- Weight Loss Stalls. Too few calories over time reduces Leptin levels in the body, which slows down your metabolism over time.
- Soreness & Stiffness. If you do not get enough protein during eating periods of Intermittent Fasting, over time your body begins breaking down muscle, which causes soreness & stiffness.
- Feeling Cold Continuously. During extended fasting, body fat takes on properties of visceral fat. This is good during short fast, because visceral fat is burned during fasting. However, visceral fat has no thermogenic properties (doesn't generate heat). If you are cold even on non-fast days, it is a sign of fasting too frequently/extensively.
- Bloating. You lose water and minerals while fasting. If you are not replenishing the minerals during non-fast days, then you end up with a mineral imbalance that can make you hold onto water, especially in your face.
- Disrupted Bowl Movements. Most people have a routine for bowl movements. Extended fasting breaks down layers in the gut and can disrupt bowl movements.
Tips and Tricks
- Pair Intermittent Fasting with a Keto or Carnivore Diet for best results.
- Take vitamins about an hour after dinner, before the start of your fast, as omega 3 and some other vitamins will break a fast.
- Drink 1-2tbs Apple Cider Vinegar during a fast, with lemon, to kickstart the liver into ketosis for the best benefits of a fast.
- Cinnamon with tea/black coffee toward the end of your fast helps to regulate insulin levels to ensure no negative reaction in the body when you begin eating again.
- Break your fast with a small meal, high in protein, then wait an hour before eating a full meal.
