What is Intermittent Fasting?

Intermittent fasting is a diet that cycles between periods of eating and fasting.

The idea behind intermittent fasting is to take advantage of the body’s natural hunger cycles, which are tied to circadian rhythms. Fasting allows the body to enter a “fasting mode” where it burns fat more efficiently. This can lead to weight loss, reduced inflammation, and other health benefits.

In simple terms, intermittent fasting is a way of eating that cycles between rigid periods of fasting and feasting. Intermittent fasting is not about skipping meals or even eating very little food for a certain period of time; it’s about changing the way your body thinks about feeding itself. Intermittent fasting has been around for thousands of years as a natural way to help people stay healthy and feel energetic.

Fasting is indeed the default state of human metabolism. Most unicellular organisms, including yeast cells, and animals, are fasting for a significant part of their lives. Scientists have proven that fasting increases longevity in organisms, animals, and humans. In olden times, the availability of food was not guaranteed. Humans are not meant to have nutrient-dense, calorie-rich diets. We were originally designed to rely on intermittent fasting, where we would only eat intermittently. In this era of super-abundance, the modern-day diet has changed drastically from the paleo diet, which was more in line with our biological needs.

Fasting for an extended period switches the body’s metabolism from burning sugars to burning fat for energy needs. Besides, fasting provides the necessary rest to the body’s cells, tissues, and organs to heal injuries and remove toxins.

There are many variations of intermittent fasting, but the basic idea is to limit calorie intake for a specific time window. This can be done anywhere from one day to seven days per week, depending on your preference. The most common type of intermittent fasting is the 16/8 method, which involves going 16 hours without food followed by 8 hours with food.

The 5:2 diet is the second most popular diet out there because it’s not too hard to follow. You don’t have to go without food for days on end, but you could still lose weight– and fast. With this diet, you eat normally for five days out of the week, but you limit your calories to between 500 and 600 per day for two days. The two days of fasting are non-consecutive.

I started intermittent fasting about 1-year ago. After that, I gradually reduced my eating window and am now following the 20/4 method for the last 6-months. It involves eating a low-carbohydrate diet from 12 pm to 4 pm and fasting for the remaining 20-hours. Initially, I ate only one meal in the afternoon during the eating window. However, after I developed silent gastroesophageal reflux, I changed to multiple small meals during the eating window, and the reflux was cured without any medications. Therefore, I am now continuing with the 20/4 method eating multiple small meals during the 4-hour eating window.

Dr. David Sinclair, Harvard geneticist and co-author of the book “Ageless: The Naked Truth about Bioidentical Hormones” has been following a strict protocol for more than two years now. His preferred method involves fasting for 16 or more hours per day or taking just one meal a day. He claims this has helped him reduce his biological age by nearly 20 years.

What are the Benefits of Intermittent Fasting?

Intermittent fasting is a popular dietary trend that can increase health and well-being. The benefits of intermittent fasting are numerous. It can help improve insulin sensitivity, increase growth hormone levels (which is good for both muscle building and fat loss), and help with weight loss. It has also been shown to reduce inflammation and improve cognitive function. Intermittent fasting can also help you lose weight and increase energy levels. If you have reached your goal weight and plan to keep it off for good, intermittent fasting can also help you maintain your best weight for life. Intermittent fasting has been shown to be more effective than calorie restriction in achieving long-term weight control.

I have benefitted immensely from intermittent fasting. I am experiencing increased energy levels, clarity of mind, and improved health and fitness. In addition, Dr. David Sinclair claims intermittent fasting has helped him reduce his biological age by nearly 20 years. Intermittent fasting has become a popular trend in Hollywood, with celebrities like Nicole Kidman, Jennifer Lopez, and Halle Berry all choosing to practice intermittent fasting. The most famous of which is probably Brad Pitt, who does the 16/8 method.

Who Should not do Intermittent Fasting?

Intermittent fasting may not be the best option for those who are pregnant, have diabetes, taking certain medications, or suffer from eating disorders. The methods described here are for healthy adults. Please consult your healthcare provider before starting intermittent fasting.

How to Start Intermittent Fasting?

When starting intermittent fasting, it is advisable to gradually reduce your eating window and always remember to go to bed more than 3-hours after your last meal. It is crucial to be regular. Our body loves regularity. Aim to achieve and maintain a fasting pattern that you are comfortable with for your entire life. It is very easy to accomplish this – you just have to overcome the hunger pains in the initial few days. You may drink plenty of coconut water and buttermilk whenever you feel hungry during these initial days. It’s all in mind. Your mind is trained to eat frequently, which is not natural. You now have to train your mind to follow intermittent fasting.

What are the different types of intermittent fasting?

There are many different types of intermittent fasting, but they all have the same general idea: no food for a set period of time.

1. 16/8: The most common type of intermittent fasting is 16/8. This means that you fast for 16 hours and only eat during the other 8 hours, which usually means skipping breakfast. This is followed every day. The 18/6, 19/5, and 20/4 are the other more restrictive variants of this type.

2. Eat-Stop-Eat: This type is less restrictive, where you only fast for 24-hours once or twice a week.

3. Alternate-day fasting: As the name suggests, you fast alternate days with normal-eating days in-between.

4. 5:2: In this type, you eat regular meals for five days a week and fast on two non-consecutive days by reducing your calorie intake by more than 75%.

First, you will want to identify your eating window. This is the time that you will be eating your meals. It is best to do this in the afternoon so your energy will not be spent digesting the breakfast in the morning. If you want to drink coffee, it is best to do this within the eating window. Next, you will want to identify your exercise window. This is the time that you will be exercising and is usually in the evening. Some people like to get up early for their morning workout, but this may not work for everyone if it disrupts their sleeping habits or if they have something else going on during the day. Next, determine how many meals you will eat per day. If you have a smaller window for eating, this may be one meal. If you have a larger window, it could be as many as five or six. Finally, make sure you are good with what type of diet plan that works best for your lifestyle and needs!

The next step is to identify what types of food you will eat during your eating window. This should be easy for most people because they already know what they like to eat and when their stomachs will start rumbling! It is best to avoid refined carbohydrates and red meat. Instead, prefer green leafy vegetables, plant proteins, and foods rich in antioxidants.

Some people who conduct intermittent fasting for extended periods may overeat in their next meal or binge eat. It is also possible that people may not feel full because they are not eating as many calories. Therefore, it is recommended to keep track of the calories you consume and how often you are eating if you decide to go on an intermittent fast.

Are there any Alternatives to Intermittent Fasting?

If you do not want to do intermittent fasting, the alternative is a fasting-mimicking diet. It is a unique diet plan created to mimic the fasting state without the rigors of intermittent fasting. Dr. Valter Longo created it to help provide nutrients without the restricted food intake and caloric eliminations of regular fasting. The diet comprises five phases, which gradually introduce certain foods back into the diet to maintain weight stability over time. It is a low-calorie and low-protein diet that consists of exclusively plant-based foods and periodic fasting. It has been shown to have many potential benefits, including weight loss and reducing the risk of cancer, diabetes, heart disease, and inflammatory diseases.

Conclusion:

Intermittent fasting is the natural, most economical, and time-tested method to increase longevity and remain healthy and fit.