Not So Fast!
I've had a few people ask me now about intermittent fasting, what it is, when to do it, what windows to take etc etc.
Before you go jumping into IF please just give this a read through. I'm keeping it as simply worded as possible so everyone can understand.
I'd like to firstly start by saying IF can lead to a complete change in lifestyle and outlook, its pretty basic however if your life isn't on track, or you're not settled with your job or partner then don't try IF. It's not just a diet so don't think its a wonderful way to simply lose weight for a little while, you either IF or you don't. Simple.
Lets jump back to cavemen times where food was pretty scarce, we didn't have the ability to feed when we wanted, if we didn't slog our asses off to catch something we wouldn't of ate. Now, taking that into account how do you think we even managed to catch anything? We certainly didn't give it the beans in a marathon run did we? We used short bursts of energy to catch what we used to eat. This would have meant our metabolic rate was so slow that we would of managed to make meals last days. Obviously having a meal then not eating for days is silly, but you get where I'm coming from.
These days we get told to eat every 10 seconds! Yes, it works by speeding up your metabolism of course, and in turn burns fat. What if we went the opposite way for a change? What if we literally starved our body back into caveman mode? Surely that would make us lean & lose unwanted body fat?
Correct, its simple to think but its true. Going into the depths of science is out of my league I'm a personal trainer with a good experience of nutrition and the body however I'm not a white coated pointy hat. All you guys need to know is that IF does work, but it has its down sides of course!
Before you go jumping into IF please just give this a read through. I'm keeping it as simply worded as possible so everyone can understand.
I'd like to firstly start by saying IF can lead to a complete change in lifestyle and outlook, its pretty basic however if your life isn't on track, or you're not settled with your job or partner then don't try IF. It's not just a diet so don't think its a wonderful way to simply lose weight for a little while, you either IF or you don't. Simple.
Lets jump back to cavemen times where food was pretty scarce, we didn't have the ability to feed when we wanted, if we didn't slog our asses off to catch something we wouldn't of ate. Now, taking that into account how do you think we even managed to catch anything? We certainly didn't give it the beans in a marathon run did we? We used short bursts of energy to catch what we used to eat. This would have meant our metabolic rate was so slow that we would of managed to make meals last days. Obviously having a meal then not eating for days is silly, but you get where I'm coming from.
These days we get told to eat every 10 seconds! Yes, it works by speeding up your metabolism of course, and in turn burns fat. What if we went the opposite way for a change? What if we literally starved our body back into caveman mode? Surely that would make us lean & lose unwanted body fat?
Correct, its simple to think but its true. Going into the depths of science is out of my league I'm a personal trainer with a good experience of nutrition and the body however I'm not a white coated pointy hat. All you guys need to know is that IF does work, but it has its down sides of course!
Different Methods
Of course IF has different methods, so now i can describe to you in detail how it works.
Method 1 - The Eating Window - This can be used to begin with, the eating window consists of a period of time in the day where you eat ALL of your daily calorie intake and then don't eat for the other hours. Whilst in the fasting mode you can consume anything under 50 calories ONCE, also green tea is fine and of course the best zero calorie juice (water) :)
Eating windows can really depend on you as a person, here's some examples in 24 hour periods:
#1 - 6 hour window, 10am - 4pm
#2 - 8 hour window, 8am - 4pm
#3 - 10 hour window, 8am - 6pm
#4 - 4 hour window (advanced only), 10am-2pm
Method 1 - The Eating Window - This can be used to begin with, the eating window consists of a period of time in the day where you eat ALL of your daily calorie intake and then don't eat for the other hours. Whilst in the fasting mode you can consume anything under 50 calories ONCE, also green tea is fine and of course the best zero calorie juice (water) :)
Eating windows can really depend on you as a person, here's some examples in 24 hour periods:
#1 - 6 hour window, 10am - 4pm
#2 - 8 hour window, 8am - 4pm
#3 - 10 hour window, 8am - 6pm
#4 - 4 hour window (advanced only), 10am-2pm
Method 2 - Day on Day Off - So this is exactly how it says, you eat all your calories as normal for once day, basically eating whatever you want and then the following day you do NOT eat at all. This is considered the hardest of each method simply because your body doesn't have enough time to adjust to the fast.
Whilst your day off is going you are allowed to drink green tea and again the 50 kcal rule.
Whilst your day off is going you are allowed to drink green tea and again the 50 kcal rule.
Method 3 - 4 Days Off - DO NOT take this as a weekly term, use the 4 days off only once a month. This should only be done under a careful eye and I hold no responsibility if you become harmed whilst trying this. Consult your GP if you think you'd like to start doing this method.
The Benefits
Increase in mental focus and concentration
During the fast, your body releases more of the stimulant hormones, catecholamines. Mental focus is increased, productivity goes up, and you’ll feel more involved in whatever you’re doing. Most people find this particularly pronounced during the last 4 hours of the fast.
More stable energy levels and improved mood
With fewer meals, your blood sugar levels will be kept more stable, leading to more constant energy levels, helping to avoid the risk of developing diabetes.
Also, not having to worry about meal timing is a welcome relief from the irritable feeling that is often found by those used to dieting by eating many meals throughout the day.
More fat burned
After eating, there is no fat burning going on. -Your body uses it’s glycogen stores (from the carbohydrates you eat) for energy. However throughout the fast your body gradually switches from glycogen stores to using body fat for energy. After 16 hours of fasting, you are burning almost entirely fat.
Lower LDL Cholesterol
Fasting is a way your body can lower its LDL cholesterol within the blood. This can take as little as 8 weeks to take effect.
During the fast, your body releases more of the stimulant hormones, catecholamines. Mental focus is increased, productivity goes up, and you’ll feel more involved in whatever you’re doing. Most people find this particularly pronounced during the last 4 hours of the fast.
More stable energy levels and improved mood
With fewer meals, your blood sugar levels will be kept more stable, leading to more constant energy levels, helping to avoid the risk of developing diabetes.
Also, not having to worry about meal timing is a welcome relief from the irritable feeling that is often found by those used to dieting by eating many meals throughout the day.
More fat burned
After eating, there is no fat burning going on. -Your body uses it’s glycogen stores (from the carbohydrates you eat) for energy. However throughout the fast your body gradually switches from glycogen stores to using body fat for energy. After 16 hours of fasting, you are burning almost entirely fat.
Lower LDL Cholesterol
Fasting is a way your body can lower its LDL cholesterol within the blood. This can take as little as 8 weeks to take effect.