Intermittent fasting - another pointless diet or an effective dietary method?

Fasting has been practiced for millennia and is currently making a comeback. In recent years, a style of eating called intermittent fasting has become increasingly popular. There are many approaches to intermittent fasting and many studies have found this technique to be beneficial to health. Intermittent fasting (IMF or just IF) can be an easy way to simultaneously improve your health and achieve your weight loss goals. There are suggestions that intermittent fasting may even prolong life. Intermittent fasting is one of the most natural ways of eating, so let's take a look together at what it actually entails, what benefits its application can bring us, and when to avoid it instead.

Theoretical window - what is intermittent fasting and what forms does it take?

Simply put, intermittent fasting is a form of time-restricted eating that consists of consuming all your intake within a certain window of time and not eating for the rest of the day. There are many variations of IF depending on how long the "eating window" is. So we may see a variation where 8 hours is eating and 16 hours is the fasting window, i.e. 16:8, but variations of 14:10, 12:12, etc. are also possible.

In addition to the above variations involving a change in the length of the eating window, IF can take other different forms. One of the best known is the warrior diet. This is a type of intermittent fasting with a four-hour eating window and twenty hours of fasting. Other types include the eat-stop-eat method, regular one-day fasts, random meal skipping, 5:2 (five days of eating, two days of fasting) and others.

If you can't imagine practicing something like this, then I have to tell you that we all do it every day. In fact, sleep can be considered a "fasting window" and I dare say that none of us consume anything during it. So, if we indulge in the recommended 8 hours of sleep and skip breakfast in the morning or postpone it for some reason, intermittent fasting is in. At the same time, it is important to note that while this method is beneficial in many ways (we'll get to that) it should never be used for self-starvation, excessive calorie restriction and uncontrolled fasting. Even IF has its principles and they need to be followed for this direction of eating to make sense, be sustainable in the long run and not harm you in any way.

What should I eat and drink during my fast?

Obviously, during the fasting window, you should not consume anything that contains calories. That is, no food, no cocktails, no juices. Drinking water is of course perfectly fine and necessary! In addition, you can also take calorie-free drinks - for example, black coffee (without milk and sugar), unsweetened teas or mineral water. Beverages with artificial sweeteners are not recommended during the fasting window, as studies show that they can cause an insulin response that would interfere with being fasted, and this can impair your ability to burn fat. If you are unable to drink water only, you can flavor your water with lime or lemon towards the end of the fasting window.

Do I have to consume all my daily intake during the eating window?

Yes, that is the bottom line. As mentioned above, fasting is not a tool for self-hunger, excessive calorie restriction, or uncontrolled starvation. If you don't want to lose your hard-built muscles, you should be able to take in all the calories that correspond to your daily intake during the eating window. Of course, the amount depends on your physical disposition, your daily activities, the intensity and duration of your workouts, your genetic predisposition, and of course your total calorie intake should be in line with your goals. Thus, during the eating window, you will take in as many calories as you did during a "normal" eating window. In short, you still eat the same, you just adjust your schedule and squeeze all of your intake into a certain window of time. Of course, you can always tweak your calories and macros if, for example, your physique and training or weight goals change.

But what are the benefits of practicing IF?

Okay, enough theory, let's take a look at why intermittent fasting is so popular and why more and more people are resorting to it. It offers a whole range of benefits and suits many people because they don't have to focus on food all day, either because of work and the time pressure they're under, or because they just like to have a good meal on the run. The main benefits include:

Ease of compliance

One of the main reasons people love intermittent fasts is their ease of observance and the feeling of freedom. The intermittent fasting method is relatively easy to get used to and most importantly - you don't have to break it in any way, but it can be your long-term dietary direction. In fact, unlike short-term fasting or other mindless diets, IF does not restrict you in any way and if you can adjust your intake adequately, you can practice it long-term without any negative effects on your health or weight. In fact, it can be said that all the benefits IF offers can only really be reaped through long-term practice.

Fasting boosts heart health

Heart disease is the world's number one cause of death. It is well known that a healthy lifestyle and regular exercise are options to reduce the risk of developing them. Some research suggests that practicing fasting is another method that can be very effective in this regard. Fasting can reduce triglyceride levels by between 25% and 32%. Other benefits may include lowering blood pressure and reducing levels of "bad" LDL cholesterol. There is even research that supports the idea that IF may be effective in preventing the development of diabetes. Of course, all of the benefits work, provided we fill the food window with healthy, wholesome and nutritious foods.

IF regulates blood sugar levels and insulin action

A number of studies have concluded that regular fasting can improve blood sugar control, which could be particularly helpful for people who suffer from diabetes or have a genetic predisposition to develop it. Short-term fasting in diabetics may lower blood sugar levels, according to studies. It has also been found that fasting, whether in the form of IF or alternate fasting, can have an effect on reducing insulin resistance. Reducing insulin resistance can increase the body's sensitivity to insulin, allowing it to transport glucose from the bloodstream to the cells more efficiently. Combined with the potential blood sugar-lowering effects of fasting, this could help keep blood sugar levels stable and prevent sudden spikes. If you suffer from diabetes and want to try IF or another form of fasting, it's best to check with your doctor first.

Leeks promote mental performance and are an effective prevention of neurodegenerative diseases

Studies suggest that fasting can have a powerful effect on the health of the nervous system. They can promote proper brain function, mental performance and enhance cognitive function. Practicing fasts can also help to reduce the development of inflammation and serve as a prevention of neurodegenerative disorders. Studies in animal subjects suggest that fasting could potentially be part of the treatment for diseases such as Alzheimer's and Parkinson's. However, this idea needs to be supported by research in human subjects.

IF may increase growth hormone production

Growth hormone (HGH) is a type of protein that has a much broader scope than just building muscle. This hormone is important for a variety of health aspects - it is involved in metabolism, building muscle strength, and is important for weight loss and growth. Research has found that practicing IF can increase the natural production of HGH. We have already come across in previous paragraphs that fasting can regulate insulin and blood sugar levels, which may be another factor that can positively influence growth hormone activity and production. However, if you are happy that you will build more muscle through fasting, this is not entirely true. Higher concentrations of HGH will allow the body to better use fat as an energy source, but it doesn't have any significant effect on muscle growth. Research in this area is still very limited, but the evidence so far suggests that there are definitely better methods than intermittent fasting when it comes to building muscle.

An effective method for fat reduction

IF can be a really effective aid for burning fat and thus help to reduce weight more easily. Research also says that short-term fasting can increase metabolic rate by increasing levels of the neurotransmitter norepinephrine, which can further have a positive effect on fat reduction. However, of course, you need to follow the classic principles of weight loss - that is, create a reasonable calorie deficit, eat food that is real food in amounts that reflect your needs and goals, avoid extremes, get regular exercise and get enough rest.

Many people see fasting as an easy way to lose weight, but fail to apply it properly, so it becomes a tool for self-destruction. This should not be the case, of course. Some research suggests that IF is even more beneficial in weight loss than eating in a conventional way. In terms of weight loss, the results are comparable, but with IF (when applied correctly) there is a greater reduction in fat stores and greater preservation of muscle mass.

Are there situations where IF or other forms of fasting are inappropriate?

It is not written anywhere that IF is the best way to eat in the world. It's just possible that it won't work for you for whatever reason. If you are used to a particular eating pattern involving eating at regular intervals throughout the day, you may find it difficult and uncomfortable to change it. You don't even have to do this. IF is simply another dietary direction that will suit a certain segment of the population better than high frequency eating. On the other hand, if you are one of those people who have trouble eating breakfast in the morning, have a busy schedule during the day and can't manage to eat, or are used to eating dinner early, then IF will be an ideal choice for you, or maybe you've been practicing it for years, you just don't know it. :)

Despite the long list of possible health benefits associated with fasting, it may not be a good option for everyone. If you suffer from diabetes or low blood sugar, fasting can lead to significant fluctuations and resulting problems, which can be dangerous. Therefore, it is best to consult a doctor before starting a fast.

Even in the case of fasts, there are a few situations when it is better to avoid them altogether. Fasts may not be suitable for people suffering from any eating disorder, especially for individuals suffering from anorexia. In general, fasting is not recommended for people who are underweight. IF is also not a suitable form of diet for pregnant women, children or adolescents. It may not be suitable for the elderly either. Improper practice can lead to hormone disruption and loss of menstruation in women.

Be sure to replenish fluids during fasting to avoid dehydration. During the eating window, give your body enough energy in the form of maximum quality, nutrient-dense foods in adequate amounts to maximize the potential health and fat reduction benefits of fasting.

What to take away from the article?

Intermittent fasting is one of the most natural ways of eating and is not new at all, as it has been used by humans since ancient times. When applied correctly, the practice of fasting in its various forms can have a number of interesting health benefits and can also be a very effective way to reduce fat. However, it should be remembered that fasting should not be a tool for self-harm, excessive starvation and tormenting the body. Even fasts have their principles and they need to be followed. Fasting is not a miracle or the most effective diet, it is simply another option that may or may not suit you and both options are perfectly fine.

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