What is Intermittent Fasting and How it Works?

Intermittent Fasting history

Fasting has been practiced for centuries in various cultures and religions. Many cultures have traditional fasting practices in which they abstain from consuming food for certain periods of time.

For example, in ancient Greece and Rome, fasting was often used as a way to improve athletic performance before competitions.

The practice of fasting has also been present in various religious traditions, such as Ramadan in Islam, Yom Kippur in Judaism, and Lent in Christianity.

However, in recent history, intermittent fasting has gained lot of popularity as a dietary intervention, given the various benefits it can provide. These include improved physical performance but also the ability to heal several diseases and medical conditions.

The origins of the modern intermittent fasting diet can be traced back to the early 20th century when doctors and researchers began to investigate the health benefits of fasting.

The 5:2 intermittent fasting diet became popular after Dr. Michael Mosley published his book "The Fast Diet" in 2012. Since then, there have been numerous studies conducted on the effects of intermittent fasting on health and more variations of the diet have emerged.

How Intermittent Fasting works in the Body

Intermittent fasting works by causing metabolic changes in the body, as well as as changes in hormones and enzymes.

When you fast, your insulin levels drop and your body starts to burn stored fat for energy instead of glucose from food. This process is known as "ketosis", and can bring several health benefits, including weight loss and mental health.

Additionally, fasting increases the production of human growth hormone (HGH) which helps in fat burning and muscle building.

In addition, during periods of intermittent fasting, the body shifts its focus from growth and reproduction to repair and maintenance. This allows the body to clean out damaged cells and replace them with new, healthy ones. This process is called autophagy and is very important for treating cancer because it helps induce cancer cells death.

Intermittent Fasting fasting schedule

Intermittent fasting is not a specific diet program, but rather a pattern of eating that involves cycling between periods of eating and periods of fasting.

There are several different methods of intermittent fasting, each with its own unique set of rules. Here are the most popular methods:

The 16/8 Method: This program involves fasting for 16 hours and eating during an 8 hour window. For example, you might eat from 12:00 pm to 8:00 pm, which is an hours window. Then, you have to fast from 8:00 pm until 12:00 pm the next day, which is a 16 hours fast.

The 5:2 Diet: This method involves eating normally for 5 days of the week and restricting calories to 500-600 during the other 2 days.

Alternate Day Fasting: This method involves alternating between a day of normal eating and a day of calorie restriction.

Eat-Stop-Eat: This program involves one or two 24-hour fasting periods per week.

The Warrior Diet: This method involves eating a very small amount of raw fruits and vegetables during the day, then eating one large meal at night.

It's important to note that every body is different, and what works well for one person may not work well for another.

Intermittent Fasting foods list

Intermittent fasting does not necessarily prescribe specific foods to eat, but rather focuses on the timing of when to eat. However, during the non-fasting period, it is recommended to consume a diet that is high in nutrients and low in processed foods.

Some foods that may be beneficial to consume during the non-fasting period include:

Fruits and vegetables: These are high in vitamins, minerals, and antioxidants.

- Lean protein: Such as chicken, fish, and tofu.

- Whole grains: Such as quinoa, oats, and brown rice.

- Healthy fats: Such as avocado, nuts, and olive oil.

- Legumes: Such as beans, lentils, and chickpeas.

Intermittent Fasting benefits

Intermittent fasting has been associated with several health benefits. Some of the benefits include:

- Weight loss: Intermittent fasting can help reduce weight by reducing calorie intake and increasing the body's ability to burn stored fat.

- Diabetes: Intermittent fasting has been shown to improve insulin sensitivity, which can lower the risk of developing diabetes.

- Longevity: Intermittent fasting has been suggested to increase lifespan and prevent diseases, thus helping people to live longer and healthier. Available research on animal showed great results. Ongoing research is still under way, and many researchers believe it should have similar effects in humans.

- Chronic inflammation: Intermittent fasting has been shown to reduce levels of inflammation in the body, which can help treat and prevent several chronic diseases.

- Mental health: Intermittent fasting has been associated with improved mental health and may help to protect against age-related cognitive decline. It can also help improve clarity and focus, and reduce brain fog.

- Heart disease: Intermittent fasting has been associated with improved blood pressure and heart rate, which can lower the risk of heart disease.

Intermittent Fasting: recommendations

When following an intermittent fasting protocol, it is important to keep in mind a few recommendations:

- Stay hydrated: Drink plenty of water during the fasting period to stay hydrated and to help curb hunger.

- Listen to your body: Pay attention to your body's signals and stop fasting if you feel unwell or overly hungry.

- Gradually adjust: Gradually increase the duration of your fasting period to allow your body to adapt.

- Consider your medications: Some medications require food to be taken with them, consult with your doctor before starting an intermittent fasting routine.

- Be consistent: Intermittent fasting works best when it's done consistently over time.

Intermittent Fasting: what you should avoid

When following an intermittent fasting protocol, it is best to avoid certain foods and habits:

- Sugary foods and drinks: Consuming high amounts of sugar can cause spikes in blood sugar levels and can disrupt the body's metabolic changes during fasting.

- Processed foods: Processed foods are often high in added sugars, unhealthy fats, and calories, and can disrupt the body's metabolic changes during fasting.

- High-calorie beverages: Drinks like soda, juice, and sweetened coffee and tea can contain a lot of calories and sugar, which can disrupt the body's metabolic changes during fasting.

- Don't overeat during non-fasting period: Eating large meals or consuming high-calorie foods during the non-fasting period can negate the benefits of intermittent fasting.

- Avoid snacking: Consuming small amounts of food during the fasting period can disrupt the body's metabolic changes and negate the benefits of fasting.

- Alcohol: Consuming alcohol during the fasting period can disrupt the body's metabolic changes and negate the benefits of fasting.

- Breaking the fast with a heavy meal: Some people recommend breaking the fast with a light, nutrient-dense meal rather than a heavy meal.

Intermittent fasting: precautions

Intermittent fasting is not for everyone and may not be suitable for certain people such as pregnant or breastfeeding women, people with history of eating disorder, or people with blood sugar issues.

Always consult with a healthcare professional before starting any new diet or exercise program, especially if you have any health conditions or take any medications.

Intermittent Fasting: side effects

Intermittent fasting can have some side effects, particularly during the initial adjustment period. Some of the most common side effects include:

- Hunger: During the fasting period, you may feel hungry or experience cravings for food. This is normal and should improve as your body adjusts to the new eating pattern.

- Fatigue: Some people may feel tired or have low energy levels during the fasting period. This is also normal and should improve as your body adjusts to the new eating pattern.

- Headaches: Some people may experience headaches or lightheadedness during the fasting period. This is usually caused by low blood sugar and should improve as your body adjusts to the new eating pattern.

- Difficulty sleeping: Intermittent fasting may disrupt sleep patterns, particularly if you eat a large meal late at night. This can usually be resolved by adjusting the timing of your meals.

- Constipation: Intermittent fasting may cause constipation, particularly if you don't eat enough fiber during the eating period. This can usually be resolved by increasing your intake of fruits and vegetables.

It's important to note that these side effects are usually temporary and should improve as your body adjusts to the new eating pattern. However, if you experience any severe or persistent side effects, it's important to consult with a healthcare professional.