Intermittent fasting can provide multiple important health benefits, including improving your sensitivity to insulin and leptin, helping your body burn more efficiently the energy fats, and increasing your body’s energy efficiency. mental clarity, your energy, and more.
For years, I was traumatized by the search for diet, meal schedules, and training plans that would be best suited to my goals and lifestyle. It took me tons of mental energy and time. However, no matter what I tried and how excited I was about a new plan of attack for my diet and fitness, sooner or later I gave up for various reasons, with a lot of disappointment.
I tried the “six small meals a day” plan, tried a 100% whole food diet, mixed, chopped. I tried many workout plans, too, but nothing seemed to really resonate with my body. I was sluggish most of the day, sick of always planning my meals, and frustrated to see that despite all the effort I put into planning my diet and workouts, I did not see or feel the results I had hoped for.
After reading the unbelievable health benefits of intermittent fasting, something finally tilted in my brain. Call it my moment of intuition, or “aha! But something told me that this new approach to diet and fitness was exactly what I had expected.
Why so many people have weight problems
As Dr. Mercola explains:
The reason that many people have weight problems (apart from eating processed foods that have been severely altered from their natural state) is that these people are in continuous feasting mode and rarely go out of their way. meal. As a result, their bodies have adapted to the burning of sugars as the main source of energy, which downregulates the enzymes that use and burn stored fat. Fasting is a great way to “reboot” your metabolism so that your body can start burning fat as a primary fuel, which will help you lose your unwanted fat reserves. Once your insulin resistance improves and your weight is normal, you can start eating more often because at that point you will have restored your body’s ability to burn fat for your energy – and it’s the key to sustainable weight management.
The amount of research concerning fasting and especially intermittent fasting is growing exponentially. We will explore what the research says.
How and why intermittent fasting works
A compilation of 2013 studies revealed a wide range of potential for intermittent fasting, even when the total caloric intake per day has not changed, or has only been slightly reduced. The studies included in the analysis provide evidence that intermittent fasting can:
- Limit inflammation
- Improve glucose and lipid levels in circulation
- Reduce blood pressure
- Improve the efficiency of metabolism and body composition, including significant reductions in body weight in obese people
- Reduce LDL and total cholesterol levels
- Help prevent type 2 diabetes and slow down its progression
- Reverse Type 2 Diabetes
- Improve pancreatic function
- Improve insulin levels and insulin sensitivity
- Reproduce some of the cardiovascular benefits associated with exercise
- Protect against cardiovascular disease
- Adjust levels of dangerous visceral fat
The reasons for these health benefits are related to the fact that the human body seems to be designed to thrive in a cycle of “feast and famine”. By imitating ancestral conditions of cyclical feeding, your body enters an optimal state of functioning. Three main mechanisms by which fasting benefits your health include:
- Increased Insulin Sensitivity and Mitochondrial Energy Efficiency – Fasting increases insulin sensitivity as well as mitochondrial energy efficiency, and thus delays aging and diseases, which are usually associated with a loss of energy. insulin sensitivity and mitochondrial energy decline.
- Reduced oxidative stress – Fasting decreases the accumulation of oxidative radicals in the cell and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids related to aging and disease.
- Increased ability to resist stress, disease and aging – Fasting induces a cellular stress response (similar to exercise-induced) in which cells up-regulate the expression of genes that increase the ability to do so. deal with stress and resist disease and aging.
The benefits of exercising on an empty stomach
We are often told to ensure we eat well before a workout, but this notion has been the subject of much questioning in recent years.
When we think of our ancestors’ cyclical eating habits, we know that in many cases they had rigorous physical activity on an empty stomach, such as when they hunted for food. Today, research confirms the biological benefits of this type of meal planning.
John Rowley, director of the International Association of Sports Science (ISSA) has exposed this concept to the Huffington Post:
Those who exercise with weight loss goals may find it beneficial to exercise on waking up, before breakfast or to fast a few hours before a training session in the middle of the morning. day or evening. “The less glucose you have in your system, the more fat you burn,” says Rowley. However, if your goals are performance-related (for example, to improve strength or speed), training without refueling is probably not the best choice, as lack of available energy may prevent you from providing your training. best performance.
What about gaining muscle during intermittent fasting?
For men or women looking to stay slim while gaining muscle mass, Martin Berkham has the optimal solution to achieve this goal.
His methodological approach to intermittent fasting has helped many people to achieve their fitness goals that he can easily be considered the expert in the field of intermittent fasting and muscle growth.
Berkhan offers various types of fasting schedules so that people can choose the one that works best for their lifestyle. Personally, I chose his recommended period of feeding from 12h to 20h followed by a fasting period of 16 hours.So far, I have found this fantastic schedule for a number of reasons.
One of them is that I do not have to worry about preparing my breakfast as soon as I wake up, which for me became a chore. It’s the same for late meals in the evening. I know that my feeding period stops after 8 pm, which is convenient because I know exactly when to eat and when not to eat.
Your health and fitness
An important point that Berkhan emphasizes is that if you are going to lift weights or train intensively, be sure to take a spoonful of hemp protein powder 5-10 minutes before your workout. Doing this avoids the accelerated degradation of proteins during fasting workouts while still reaping the benefits of the increased anabolic response as seen in this study.
Another important factor to remember is to make sure you eat a lot during the 8-hour feeding period. Starving yourself with regular exercise in a young state is a sure way to achieve exhaustion and nutrient deficiency.
Here is what my schedule looks like during a day of intensive training (taking into account that my goal is muscle building):
7h30-8h: Wake up and take 10 grams of BCAA.
8:30 am: Training session.
10:00: A spoonful of hemp protein powder. Cup of coffee and then work or go shopping before stopping the fast.
12:00 pm: Post-training meal / breaking fast. (Should be the biggest meal of the day, keep protein and carbohydrates high).
15:00: 2nd meal of the day. Again, keeping the proteins and carbohydrates high.
9:00 pm: Tea and water galore!
Repeat each day.
* Remember, you can create the type of fasting schedules you want, based on your lifestyle. Some people fast for 14 hours, while others fast up to 24 hours or more. That’s why intermittent fasting can work for everyone.
Is intermittent fasting for you?
The results so far have been very satisfactory. I finally see my abs for the first time in years, I have generally increased the definition and composition of my muscles, my energy is at the top and I feel almost no more cravings.
Tea, coffee and water are allowed as much as you like during the fasting state as long as you do not exceed 50 calories with what you possibly add.
There is so much information available about intermittent fasting that is difficult to explore thoroughly only in this article, so stay tuned for more articles on this subject in the very near future.
For now, I recommend you read more about the great benefits of intermittent fasting so you can decide if it’s right for you.
Possible side effects
Intermittent fasting is associated with several possible side effects, such as dehydration, increased irritability, daytime sleepiness, and difficulty falling asleep. Another suspected side effect is the accentuation of the physiological mechanism of fat storage by the body. It would be related to the alternation between prolonged deprivation of food and normal feeding period. This effect is contrary to that sought in the long term. Intermittent fasting is also a risk factor for bad breath (halitosis).
Http: // (Intermittent fasting and diabetes reduction cases and heart disease)
Http: // (Intermittent fasting and reduction of coronary heart disease, one of the greatest killers of our time)
Http: // (Why Intermittent Fasting is the best for fat loss)
Http: // (Why skip breakfast is good for your health)
Have you had success with Intermittent fasting? Share with us in the comments section below!
Source: Why Eating in an 8 Hour Period Will Change Your Health and Fitness Collective Evolution Translation