Fasting (long-term abstinence from food) is practiced by many Russian and foreign celebrities. Despite all the advantages of the popular nutrition program, it also has significant disadvantages. We will share with you his conclusions and recommendations for beginners.
What is intermittent fasting
With careful selection of calories for the food window (daily period of food intake), fasting does not have a negative effect on the rate of metabolic processes. In the classic version, intermittent fasting is limiting food intake to certain time frames. With a competent approach to nutrition, the risk of deficiency of food nutrients (minerals, vitamins and proteins) is minimal.
Pros and Cons of Intermittent Fasting
When choosing a nutrition system, it is important to focus on the rhythm of life, your biological clock. A schedule that includes intermittent fasting is not appropriate for everyone. Long-term refusal to eat can lead to negative consequences.
One of the main factors to consider is your daily routine. If you’re used to having late dinners with friends or work irregular hours, even a week of fasting can be incredibly challenging.
Pros
The book on Keto Diet Keto Fasting: The Science Behind How to Feel Better, Detox, and Lose Weight with Intermittent Fasting and Healthy Fats, Joseph Mercola, talks about autophagy. This process detoxifies and rejuvenates cells.
“Autophagy also destroys foreign organisms, viruses, bacteria, and other pathogens. A similar process, apoptosis, is responsible for destroying the entire cell. When apoptosis doesn’t work properly, the risk of cancer increases significantly because you can’t get rid of damaged cells in a timely manner. That’s why fasting as an adjunctive treatment is useful not only for cancer prevention but also for cancer treatment.”
With age, the process of autophagy naturally slows down. This provokes an increased risk of developing various pathologies (including Parkinson’s disease). According to some scientists, fasting is one of the most effective ways to restore the autophagy mechanism. Consequently, it accelerates the natural cycle of renewal of the body. In this regard, Joseph Mercola compares fasting with physical exercise:
“…when you exercise, you damage your muscles, after which the body recovers, and the muscles and tissues become larger and stronger.” Joseph Mercola also mentions the ability of fasting to reduce insulin resistance. D. Kraft in the book The Diabetes Epidemic and You calls it a precursor to obesity, cardiovascular diseases and diabetes. Fasting is considered one of the most effective ways to restore normal sensitivity of insulin receptors.
The book on keto fasting calls temporary abstinence from food one of the most powerful ways to get rid of toxins.
“…when you fast and have metabolic flexibility, your body primarily burns fat for fuel. To get to that fat, your body breaks down your fat stores, a process called lipolysis. Lipolysis helps mobilize fat-soluble toxins stored in fat. The more often you turn to fat stores for fuel, such as during a fast or temporary fast, the sooner the toxins are mobilized and cleared from your tissues.” This is another benefit of intermittent fasting.
Cons
Long-term abstinence from food can provoke anemia, gastrointestinal problems, weakness and headaches, depletion of the body’s physical and moral resources. Jason Fung in his book “Intermittent Fasting: How to Restore Your Body, Lose Weight, and Activate Brain Function” advises regularly measuring blood pressure and taking a general blood test when switching to this nutrition program.
A doctor of medical sciences warns against a frivolous attitude towards one’s own health:
Popular Intermittent Fasting Schemes
There are several intermittent fasting schemes. The main difference between them is the duration of abstinence from food, alternation of time intervals of fasting and eating. It is worth trying several different options to choose the best one for you personally (taking into account psychological and physical tolerance).
16/8 pattern
Jason Fung says, “For most people, I recommend the 16/8 intermittent fasting pattern (a compressed eating window) rather than long-term fasts. The fact that you sleep for most of the fasting period makes it relatively painless.”
The diet plan was popularized by Swedish bodybuilder Martin Berkan. This regime is sometimes called the LeanGains method. According to Jason Fung, many people find this option easy to follow. This diet plan means skipping breakfast. The main advantage of 16/8 fasting for weight loss is that it is quite easy to “integrate” into everyday life. Many people do not feel hungry in the morning, so it is easy for them to stick to such dietary restrictions.
If you feel comfortable and the new weight loss program does not cause exacerbation of chronic diseases, the 16/8 scheme can be practiced for a long time. The digestive system of a healthy person is well adapted to a variety of diets.
16-hour fasting is considered more effective than 12-hour fasting. For best results, it is worth combining it with a low-carb diet. Intermittent fasting 16/8 really works, but you should not expect a quick effect. This diet ensures slow and steady weight loss.
Schemes 14/10, 12/12
There is a more gentle alternative to the 16/8 scheme – fasting for 10, 12 or 14 hours a day. According to the results of foreign studies, even such a short period of refusal to eat helps to transfer the body to the “destruction of fat reserves” mode, making the figure slimmer and more toned.
The most popular option is fasting from 7-8 pm to 7-8 am. As with the 16/8 diet, it is recommended to give preference to natural dishes and limit daily caloric intake.
Scheme 20/4
Intermittent fasting 20/4 is a diet that appeared in 2001. Its founder served in the Israeli special forces in his youth. Ori Hofmekler became seriously interested in the incredible endurance of the Roman legionnaires. The warriors, who spent most of their time fighting and training, ate food in a limited period of time (usually at night). After finishing his service in the special forces, Hofmekler began studying dietetics, physiology, military history and biochemistry. He later came to the conclusion that intermittent fasting has a beneficial effect on human health. The author of the book “The Warrior Diet” noted many positive effects of this diet from weight loss to normalization of metabolism.
Numerous scientific studies have shown that 20/4 intermittent fasting helps:
- improving cognitive function (reducing the risk of developing Parkinson’s disease, Alzheimer’s disease);
- preventing the development of type 2 diabetes.
Intermittent fasting requires that “the entire daily food intake is consumed in the morning within a four-hour period.” Small snacks are allowed during the day (a few raw vegetables or fruits, hard-boiled eggs, coffee or tea without sugar).
Quote from the book Intermittent Fasting: “The Hofmekler Diet emphasizes whole, unprocessed foods and high-intensity interval training, both of which I find beneficial.”
Scheme 5/2
Joseph Mercola briefly described another type of fasting in his book, The Keto Diet. The 5:2 plan was proposed by Dr. Michael Mosley. In his book, The Fast Diet, he recommended cutting food intake to 1/4 of your total daily calories two days a week. The rest of the time, you should stick to your normal eating pattern. However, Joseph Mercola mentions a significant drawback of this type of fasting: “It is important to note that there is evidence that the irregularity of the 5:2 plan can disrupt the body’s circadian rhythm. This automatic rhythm controls sleep and wake cycles, as well as other hormonal processes.”
Safe Sugar Substitutes
Joseph Mercola in “The Keto Diet” also pays attention to safe sugar substitutes. When switching to a dietary regimen, you can use:
- stevia. This sweetener is obtained from the leaves of a South American perennial plant. Stevia can be used to sweeten most drinks and dishes. However, caution should be exercised. Even one drop of stevia gives a strong sweetness. The synergistic effect of the plant components has a positive effect on health;
- monk fruit. It has been used as a sweetener in China for centuries. In 2009, the product received FDA GRAS (generally recognized as safe) status.
The Best Appetite Suppressants
Jason Fung named several spices and drinks that will help suppress hunger:
- water. Drinking enough liquid prevents hunger. The author of a book about the pros and cons of intermittent fasting recommends starting the day with a full glass of cold water;
- green tea. According to Joseph Mercola, this drink is ideal for anyone on a diet. Green tea contains a large amount of polyphenols and
- antioxidants. The drink stimulates weight loss and speeds up metabolism;
- Cinnamon. It is believed that this product can slow down bowel movements and suppress hunger. In addition, adding cinnamon to coffee or tea helps reduce blood sugar levels;
- coffee. The caffeine contained in the drink activates metabolism. Drinking coffee during intermittent fasting promotes fat burning;
- chia seeds. The product is rich in omega-3 fatty acids, soluble dietary fiber. Chia seeds can be eaten dry or added to a variety of puddings.
How to start correctly
There are no general dietary patterns for intermittent fasting. When choosing a diet, you should take into account any disorders in the body. If a tendency to thickening of bile has been previously identified, there should be at least three meals. And fasting itself is best practiced with caution and mandatory pharmacological support. If carbohydrate metabolism in the body is disrupted, the proportion of simple carbohydrates in the menu should be minimized.
According to Jason Fung, “fasting is like any other skill: it requires practice and support to be successful.” The Canadian doctor recommends:
- if you feel hungry, drink a glass of water or a cup of hot coffee;
- do not limit your social life. There are special cases when it is impossible to fast. “Don’t force yourself to fast on holidays. Such cases are a reason to relax and enjoy yourself. Then, after the holiday, you can simply extend the fast to compensate for what you ate”;
- connect with a group of close, like-minded people who share your views on nutrition;
- Do not practice fasting if you are chronically stressed.
Rules to follow
Joseph Mercola advises carefully reading food labels at the grocery store: “Once you have fat-burning foods in your fridge and cupboards, you can begin eliminating high-carb, starchy, and sugary foods. By following this process, you’ll feel supported as you transition to your new diet and will be motivated later. And focus on progress, not perfection.”
During intermittent fasting, the human body must receive a sufficient amount of useful micro- and macroelements, vitamins, and fiber to maintain its vital functions. After all, a balanced diet is the basis of a healthy lifestyle!
What you can and cannot eat
There is an opinion that the principles of intermittent fasting 16/8 allow you to eat whatever you want. This is not true. Intermittent fasting does not at all provide for uncontrolled food intake in any quantities.
The 16:8 diet, like other fasting options, involves refusing foods that contain large amounts of dyes and preservatives, fast food, and dishes that saturate the body with fast carbohydrates. It is important to give preference to healthy foods:
- vegetables and fruits (oranges, apples, cauliflower, broccoli, etc.);
- protein products (beef, chicken dishes, nuts, eggs);
- grain crops (rice, buckwheat, etc.).
Jason Fung’s book on intermittent fasting is full of healthy recipes. You’ll learn how to make berry parfait, grain-free cauliflower pizza, chicken-stuffed bell peppers, prosciutto and arugula salad, mustard-fried beans, pork-rind-crusted chicken, and more.
Drinking Water During Intermittent Fasting
According to Jason Fung, there are certain liquids that you should drink while fasting:
- water;
- tea or coffee;
- homemade broth.
During fasting, you can drink both regular and mineral water. You can add slices of lemon or lime, a small amount of pure unfiltered apple cider vinegar, ground flax seeds (one teaspoon per glass of water) to the liquid.
Sports activities
Joseph Mercola in The Keto Diet recommends maintaining moderate physical activity when switching to a diet with long periods of fasting. He calls walking a great form of exercise that is suitable for almost everyone. According to numerous studies, this type of physical activity:
- reduces the concentration of cytokines, signaling molecules that cause inflammation;
- improves mood and self-esteem;
- reduces the risk of developing breast cancer.
Jason Fung also notes the positive effect of physical exercise. The Canadian nephrologist attributes its advantages to the burning of more fat due to stronger oxidation of fatty acids and rapid muscle recovery.
When can I expect the results?
According to a 2014 review study, temporarily fasting can lead to a 3% weight loss over 3 weeks, with a 4% reduction in waist circumference. Another study found that intermittent fasting resulted in less muscle loss than standard calorie restriction.
Who is not suitable for intermittent fasting?
In some cases, the use of the intermittent fasting method is unacceptable. One of the main contraindications is an eating disorder (ED). If you have one, the risk of increasing the time intervals between meals is completely unjustified.
You should also refrain from intermittent fasting during:
- pregnancy;
- recovery from infectious diseases;
- breastfeeding;
- chemotherapy in the treatment of oncological diseases. This period is accompanied by an increased need for vitamins, proteins, healthy fats and carbohydrates.
Intermittent fasting is contraindicated at the stage of pregnancy planning, in the presence of a body mass index below 18.5, gastric ulcer and duodenal ulcer, cholelithiasis, severe vitamin deficiency, hyperthyroidism. Patients suffering from gout should also avoid this method of losing weight. Changes in nutrition can slow down the process of removing uric acid from the body.
You should not practice intermittent fasting if you are taking the following medications regularly:
- aspirin;
- magnesium preparations;
- Metformin, the world’s most widely prescribed drug for type 2 diabetes;
- iron preparations in tablets.
Periodic fasting is not recommended for teenagers either. Before reaching the age of 18, intermittent fasting should not be practiced without good reason and medical supervision.