The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

Diet eat 8 hours fats 16 hours

The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

 

To lose weight it is nowadays very popular to do some form of intermittent fasting. There are many forms to choose from which you can lend a hand to your fat burning. The most popular form is the 8-hour diet.

The benefits of an 8-hour diet would outweigh the disadvantages and the diet also ensure that you can achieve much more results in the area of losing weight. There are even people who claim that you can eat as much as before but will only lose weight through the intermittent fasting process.

Whether this is true is still the question. That’s why I’m going to explain exactly what this article is the 8-hour diet and if you find it useful.

In addition, you will learn in this blog:

  • What intermittent fasting is exactly
  • What are the benefits of the 8-hour diet (and intermittent fasting)
  • What are the disadvantages of this particular eating pattern

What is the 8-hour diet?

If someone told you that there is such a thing as the ‘low-carbohydrate diet’, then you can probably suggest something there.

If someone tells you that he/she started a high-fat diet yesterday, then you can undoubtedly think of a number of products that you can eat with such a diet.

But then you suddenly hear that your best friend has started on the 8-hour diet.

The first thing you probably think is, it:


“What the hell are you eating with this diet? A clock?”


The name of the 8-hour diet is a bit misleading. It has nothing to do with what you eat but more with when you eat something.

You can not really call it a diet because it does not really concern yourself with what you eat. It mainly focuses on the so-called eating window in which you eat or do not eat.

8-hour diet

8 hour diet clock with an obese woman and average weight womanAt the 8-hour diet, you also eat your calories within a period of 8 hours and the rest of the day you do not eat anything. That may sound super heavy and fiercely…

… but that is not the case at all since most of this fast takes place in your sleep.

The 8-hour diet has become one of the most popular forms of intermittent fasting in recent years due to its effectiveness and relative ease.

If you have ever heard someone speak about the subject of intermittent fasting, then in 99% of the cases the person will actually talk about the 8-hour diet.

More explanation does not really require the 8-hour diet.

The principal speaks for itself. But to better understand the effectiveness of this eating pattern, it is good to meet the ‘umbrella’ where this diet comes under:


Intermittent fasting.


What is intermittent fasting?

The most important thing to know is that intermittent fasting is a diet. It does not really focus on what you can eat but only when you eat. You eat between certain hours and then you steady for the rest of the day. It is the intention that you don’t eat ‘for a lot longer‘ than you ‘eat‘.

By combining intermittent fasting with high-quality food (and a slight calorie deficit), you can speed up a lot of weight loss. In addition, it also has other positive effects for your body, your brain and even prolongs your lifespan.

intermittent-fasting-definitionThe main health benefits of intermittent fasting are due to the production of the human growth hormone (HGH Human Growth Hormone) and the improvement of your insulin sensitivity.

In addition, improving your autophagy also plays a role. This is the process whereby your body cleans up its own dead cells and residual waste. When you are constantly eating, your body rarely gets the time to CLEAN everything up.

This allows the accumulation of waste matter and remains of dead cells and thus kill healthy cells. Or even to mutate them into cancer cells.

It has therefore also been shown that periodically a whole day or two can clean up your body to a certain extent. You allow your body during this period the time and opportunity to really clean the body.

Lose weight with intermittent fasting

Intermittent fasting is an ideal way to lose weight. Regardless of which time window you decide to choose. In addition, research shows that it is also easy to maintain when you are working on it.

What makes intermittent fasting even more enjoyable is that recent research has shown that losing weight in this way causes you to burn more fat than when following a regular diet with a large caloric restriction.

Why do you lose more weight with intermittent fasting is quite special. Of course, it can be because you forget to eat more often. Or that you skip meals through the ‘short’ time window. But it also appears that if you continue to eat as many calories as normal, you will also lose weight. You do not necessarily have to eat less to lose weight with the 8-hour diet.

The power of this diet is what positive effects it has on your hormones and improve your insulin sensitivity. The main hormones that play a role here are:

  • The human growth hormone
  • Insulin
  • Norepinephrine

Hormone 1: Human Growth Hormone

By fasting long periods, your levels of human growth hormone (HGH) will increase by as much as 500%.

According to another study, you can even get higher levels. This research showed that it can even increase by 2000% in men and by women by 1300%. But for this, you have to fast for 24 hours or longer. Maybe a bit too long for you but good to keep in mind when you need more hormones in your life;).

The human growth hormone also ensures that you can lose more body fat.

Not only does it ensure that you can lose more fat but can also make more and easier muscle mass. That is ideal since your ‘bad’ mass shrinks more easily and your ‘good’ mass grows more easily. What is also a reason why HGH is now used much more by professional bodybuilders than ‘old school’ testosterone.

Hormone 2: insulin

This is one of the most powerful hormones that your body can make. It also plays an important role in your metabolism. Perhaps it is not surprising that bodybuilders also decide to inject this substance into their buttocks because they can grow more easily.

But as a normal person, you do not want to have as much insulin in your bloodstream. The dust is normally present to ensure that sugars and fats can be stored in your body. This allows you to store what you eat for when you need it.

If you have continuous high insulin levels, your body will often be in ‘storage’ mode instead of ‘burning’ mode. To lose weight, you ideally want to have as low as possible insulin values.

There even appears to be a clear link between chronically high insulin levels and having prevalence or obesity.

A good way to get and keep your chronic insulin levels low (and thus promote fat burning) is to eat low carbohydrate or to do intermittent fasting by, for example, following the 8-hour diet.

A combination of both is of course even better.

Hormone 3: norepinephrine

The hormone norepinephrine is a stress hormone. This is created to make you sharper and more alert. It is the brother of adrenaline chemically.

If you have nothing to eat for a long time (or whole day), your body will produce the hormone norepinephrine from ‘stress’. Because of the stress, you would be able to take action evolutionally faster to find food. In addition, the hormone causes you to release more fat to use this as an energy source.

Because of the effects of norepinephrine, fat burning can increase by up to 14%.

This, of course, makes it a lot easier to lose weight. Especially in combination with the benefits of the decrease of insulin and increase of the human growth hormone.

Benefits of the 8-hour diet

As you have read above, intermittent fasting has a lot of general advantages. Below I will give you some more specific benefits of intermittent fasting that you will also experience with the 8-hour diet.

# 1: losing weight and losing belly fat

Your weight is one of the most important parameters of your overall health. Is your BMI good? Then it will usually mean that woman shows a pants to big around her waist lineyou have little to complain about as a healthy person.

The 8-hour diet is a perfect way to ensure that you lose weight. This is because you create a larger negative energy balance with it.

That is because on the one hand – intentionally or unintentionally – you defeat a meal so that you eat ‘less’ and thus waste.

On the other hand, you burn more calories because your metabolism can accelerate up to 14% through intermittent fasting.

The decreasing insulin values also make it easier to lose weight and even see improvements in type 2 diabetes. That is not a bad side effect.

Research shows that you can lose 3 to 8% of your weight in a period of 3 to 24 weeks. The same study also showed that you can lose 4 to 7% of your waist circumference, which indicates that you lose belly fat.

# 2: recovery of body cells and genes

If you relatively often eat a meal, your body is actually constantly digesting and processing food.

Once you finally are fasting, then your body has the energy (and especially the time) to repair damaged cells, to clean up dead cells and to metabolize the waste that is between the cells.

Research shows that different genes and molecules involved in healthy aging – and your immune system – are positively influenced by a long period of fasting.

Never fasting is like having a car that is constantly on. Because of this, you offer your car (read: body) never rest. Do you really want it? Then it will last a lot longer.

# 3: reduction of oxidative stress and inflammation

Another additional advantage of not eating for a long period is that you will also cause fewer ‘problems’ in your body that normally happen.

Oxidative stress is a biological mechanism that makes you age faster (and is also involved in many chronic diseases). Free radicals released from oxidative stress damage different parts of healthy body cells such as your DNA, proteins and fats.

You often see oxidative stress in people with an unhealthy lifestyle. For example, it is often the result of obesity, low blood sugar levels, smoking and excessive alcohol consumption. But medication, too much exercise and long sunbathing can also cause things to go wrong in your body.

It is fortunate that intermittent fasting can also help with this. Your body improves its resistance to oxidative stress when you do not eat for a long period of time. This is mainly due to the fact that your immune system functions much better by temporarily stopping food.

Also, the number of inflammations is much lower by following a form of intermittent fasting such as the 8-hour diet. Again, this has to do with getting your body a bit of rest, which in the long term reduces the chance of a lot of chronic illness.

# 4: reduces the risk of type 2 diabetes

Type 2 diabetes is one of the biggest health problems the world is currently struggling with.

diabetes-type-2Every year more than 1.5 million people die from the direct effects of type 2 diabetes.

The main reason for this is that people ingest a lot of sugars and at the same time have high insulin levels. As a result, the pancreas is overloaded and at the same time, insulin sensitivity deteriorates rapidly.

Intermittent fasting like the 8-hour diet will cause your blood sugar level to drop and your insulin sensitivity increases. All this by simply not eating several hours a day.

# 5: lowers cancer and Alzheimer’s risk

Your body is not perfect. Cells occasionally go to pieces and parts of them too. If nothing is done, the cells can die completely and even destroy surrounding cells.

alzheimer showing a brainProgrammed cell death (autophagy) is the process by which cells break down broken parts, repair or even “finish” themselves.

Fasting ensures that the autophagy process is set in motion to repair or clean up damaged cells.

This autophagy provides protection against various diseases where cell division and the health of cells are central, such as cancer and Alzheimer’s disease.

There are even studies that allow animals to fast for long periods with promising results.

It is even possible that you can prevent and partly reverse cancer (in animals) by fasting long periods.

A small study in people with Alzheimer’s disease showed that the symptoms of the disease improve enormously by only doing intermittent fasting.

# 6: improves brain function

Alzheimer’s disease is a brain disease and intermittent fasting improves this brain disease. It is therefore not surprising that other functions of the brain improve a lot.

Intermittent fasting can stimulate and promote the growth of new nerve cells – which is, of course, good for your brain function. Also, following the 8-hour diet ensures that you start to make more BDNF (Brain-derived neurotrophic factor).

This substance is involved in forming new synapses in your brain. It is also important for your memory and the learning process.

# 7: it retards aging

This is perhaps one of my favorite side effects of intermittent fasting.

100 years old lady celebrating her birthday

Especially because you do not have to do anything extra for it at all. Following the 8-hour diet can ensure that you live longer and do not age as quickly.

For example, it has turned out that every fasting can ensure that they live 83% longer every day.

It seems anyway that calorie restriction is the best way to extend your life. Especially studies in rats show very good results with caloric restriction.

However, there is no clear and unambiguous evidence in humans for extending your lifespan by means of calorie restriction.

However, intermittent fasting does improve certain health markers (cholesterol, inflammation, oxidative stress) that you can live on in the long term.

So in all probability intermittent fasting also contributes to healthy aging in people.

You will NOT live shorter in the worst case.

The disadvantage of the 8-hour diet?

Following the 8 hour diet has not only benefits. Below I give you three disadvantages that you should know.

# 1 It can be experienced as hard

Hard is obviously a very relative term. But some find the 8-hour diet hard. Especially the beginning is experienced as difficult tired because of your dietafter years ‘normal’ to have eaten.

But if you look at it objectively, the 8-hour diet cannot be hard by nature. You can eat 8 consecutive hours. That may sound little compared to the remaining 16 hours, but it is not.

If you start eating at 11 o’clock at night, you can get rid of your last bite at 7 o’clock in the evening.

Personally, I do not find this particularly difficult. During Ramadan, more than one billion people fast from sunrise to sunset.

That means in the summer months in western Europe that they are not allowed to eat AND drink from 6 in the morning until 10 in the evening. Also no water.

Now that’s difficult.

It takes at most 1 to 2 weeks to get used to the 8-hour diet. But with this, you know that it can possibly be experienced as hard.

# 2 You have to have a structured life

Following intermittent fasting automatically ensures that you have to plan your life much more.

intermittent fasting scheduleYou have to decide when you’re going to ‘eat’ and therefore take this into account with every meal you want to eat.

This also means that spontaneous actions and unscheduled extras do not fit very well in your eating schedule.

In the evening, a quick snack or drink will negatively affect your food window.

Because of this, you have to cancel the fun or decide to start eating much later so that you can grab a bite and drink with friends.

Of course, this is not a disaster but it is something that you have to take into account.

Do you have a hectic life or do many spontaneous dinners take place in your life? Then the 8-hour diet may not be the best diet for you to follow.

# 3 It is not a panacea

How wonderful the 8-hour diet and intermittent fasting also seems …

intensive-training woman… it will not solve all your health problems or overweight.
You will have to eat healthier.

You will have to move more often.

You will have to sleep better.

The 8-hour diet is at best a diet that you can follow to get the most out of a healthy lifestyle.

But it will not be able to correct or improve an unhealthy diet.

There are no shortcuts for a healthy lifestyle.

You really have to make an effort. So do not start the 8-hour diet with the intention to keep eating less healthy and then lose weight.

Perhaps that works in the short term …

… but in the longer term, it is guaranteed to be wrong.

My honest opinion about the 8-hour diet

I can not imagine that someone on earth will find the 8-hour diet difficult. Although it sounds pretty heavy not to eat at 4 o’clock, this turns out to be very bad in practice.

If you decide to take your first bite at 10:00 in the morning, you have to take your last bite at 18:00 in the evening. To make it more practical, you can also start eating at 10:30. Then you have until 18:30 to take your last bite.

As a result, you have an 8-hour eating window and you get stuck for the rest of the day (most of which is your sleep).

Of course, it will take some getting used to in the beginning if you’ve used your whole life to take your first bite at 7 o’clock in the morning and at night before sleeping to eat a curd cheese.

But as with everything in the human body, this will also have to get used to in the long term.

Because intermittent fasting basically has no disadvantages for healthy people AND because you do not have to eat less, it does not have to be experienced as heavy from the ‘hunger’ perspective.

Even if you combine it with a calorie deficit to lose weight (faster), you will find that it does not make your waste process more difficult, but easier.

This is because you spend a lot less time ‘eating’ through your smaller eating window. If you are allowed to eat, you may, for example, eat your 1500 kcal in a relatively short period. Because of this you still get full for your feeling.

The disadvantages of the diet (if you can really count them) fall in that case really to nothing compared to the benefits. I would actually recommend every person on earth to do some form of intermittent fasting as it almost only has benefits.

 

 

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It’s time to start fasting! Intermittent Fasting?

Hungry man

 

It’s time to start fasting! Intermittent fasting?

Imagine that you have a lot more energy. Your body and mind become healthier and your metabolism works at top-level so that you achieve a better weight? And all without counting calories or eating balanced meals. Does it sound like music to you? Then say hello to the fast.

What is fasting?

Catholics FastingFasting is not the same as starving until you almost lose your life. Many people have this specter when you start on this. It is also not a diet. Literally fasting means that you do not eat or drink anything for a certain period.

It has been done for thousands of years, just think of Ramadan, where only eaten and drunk when the sun is down. Or to the Catholics, who do not eat sweets 40 days before Easter.

When eating, you eat in blocks. It is important to opt for fully-fledged products such as fruit, vegetables, nuts, healthy fats in these blocks.

 

Different ways to fast

Most people choose to fast in cyclical periods. You eat a period of healthy products, after which you do not eat anything for several hours. This can be done in the following ways:

Intermittent fasting

plate looks like clockIf you choose this form you will eat for 8 to 12 hours.

You can eat as much as you like, provided that it is healthy. It is a fairly easy form of fasting.

For example, you will eat your warm meal at 7.00 pm and then again at 7.00 am (or 11.00 am) the next morning.

This is easy to maintain because you spend many hours sleeping.

 

Calories restrictions

man wait until can eat againAnother way of fasting is to eat all day, but to limit the number of calories considerably.

You eat 25% of your normal energy intake. Imagine you are used to eating 2000 calories a day. You only eat 500 per day.

This is difficult to sustain for longer.

It is fine to start a few days here, but in the longer term, it might be more convenient to choose a different form of fasting.

5: 2 diet

This is perhaps an alternative to the above. You eat normally five days a week, and two days 500 calories.

week calendar eat 2 days not                                                         

Vegetable and fruit diet

You eat only fruit and vegetables during the day. For dinner, you take a normal, nutritious meal.

a bowl of vegetables and fruit

Why would I want to fast?

Fasting is healthy. It resets the body and boosts your health. I give you a few examples:

Weight control

apple with centimeter aroundPerhaps an open door for you, but it is proven that fasting leads to weight reduction. That can be explained because you get fewer calories.

Fasting stimulates growth hormone

The growth hormone (HGH) is produced in the pituitary gland. It is made during sleep. We need this hormone. It repairs cells and tissue, which is necessary. Another important function of HGH is that the body is stimulated to burn fat. This is useful if you also want to lose weight!

sleeping woman

 

Inhibition inflammatory processes in the body

Research shows that intermittent fasting helps the body to fight against inflammation and infections. The body becomes healthier.

strong heart

Less chance of type 2 diabetes

Type 2 diabetes is really a disease of affliction, which is becoming more common.

Insulin resistance diagramWhen the blood sugar rises, the pancreas makes insulin. Insulin ensures that blood sugar is converted into energy or fat. If we eat a lot of carbohydrates, the pancreas continually makes insulin.

The cells can become insensitive to insulin. This means that they do not respond, or too little, to the insulin.

The pancreas is going to make even more insulin. There will be a surplus of insulin. The result is that the pancreas becomes exhausted and gets a loss of function.

Type 2 diabetes occurs. You can prevent this by fasting.

You live longer

This is perhaps the best reason to regularly fast. Studies showed that if rats were fasting every day they lived longer than the control group who did not.

Grandparents with the grandchildren

Fasting reduces the triglyceride content

showing artery with LDL and HDLIf the cholesterol level in the blood is too high, the triglycerides are often also increased.

These two together constitute a risk for cardiovascular disease.

By fasting intermittently, you lower both cholesterol and triglyceride levels in the blood and reduce the risk of cardiovascular disease.

How do I handle the fast?

Enthusiastic about fasting? I give you some tips to make it easier.

Check out my other article about different ways of fasting!

1. Decide first which form of fasting you will do

I advise you to start simple. Choose for intimidating fasting. Eat 12 hours and 12 hours. If you do this well you can raise it to 14 hours of fasting or 16 hours of fasting .. I advise you to fast longer than 18 hours.

If you have fasted often you can also do the 5: 2 combination. So 5 days ‘normal’ food and 2 days 500 calories.

2. Set goals

  • What do you want to achieve with fasting?
  • Lose weight?
  • Become more energetic?
  • Being healthier?
  • Better in your own skin?

Write it down and hang it on the fridge for example during fasting.

In a difficult moment you remember why you do it.

3. Create a weekly menu

If you are going to fast, it helps if you know in advance what and when you are going to eat something. Make sure you have it in-house so that you are not tempted to buy (and eat) something else.

4. Listen to your body

Fasting is sometimes quite difficult. Your body has to get used to this and “whines” for tasty or healthy food.

Check out my article about; New habits take time to make it your own.

But listen to the signals from the body! If your, body indicates absolutely something to eat then admit. Do not be tough and just eat something.

There are no strict rules for fasting. If it does not work now, then maybe the next time.

Can anyone just fast?

No!! If you suffer from a serious illness, diabetes or hyperglycemia, you can not just fast.

That can have consequences for your health.

Do you doubt whether fasting is suitable for you? Consult an expert first.

Conclusion

Fasting is not the same as eating nothing at all.

You can do fasting in different ways.

You eat in blocks or in days, interspersed with not eating or severely restricted calorie.

Fasting is a boost to your health. You feel more energetic and healthier.

What are you stopping to fast?

 

 

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Intermittent Fasting: Explanation, Experiences, 9 Benefits and 10 Schedules Topic/Idea

 

plate looks like a clock

 

Intermittent Fasting: Explanation, Experiences, 9 Benefits and 10 Schedules

To this day I always have people that tell me several times a week that my advice to skip breakfast or dinner once in a while is nonsense. It would be unhealthy and a missed opportunity to speed up your metabolism.

In this article, you will discover that these convictions are at odds with scientific research. I think you will even be surprised at the endless benefits of intermittent fasting.

What you will learn in this article (and much more):

  • What intermittent fasting is
  • Why you can lose weight so well with intermittent fasting
  • What are the 9 health benefits of intermittent fasting
  • How to start intermittent fasting
  • 10 intermittent fasting schema’s

What is intermittent fasting?

Intermittent fasting is not a diet. It does not tell you what you eat but when you eat. You are fasting at certain times and you may only eat at certain times of the day. The period in which you are fasting is always larger than the period in which you eat.

eating plate with note on it 'fasting be back soon'By applying intermittent fasting you can lose weight and it has positive health effects on your body, your brain and it can even help you to live longer!

Many positive health effects of intermittent fasting are due to the increased production of human growth hormone (HGH Human Growth Hormone) and an improvement in insulin sensitivity.

You can practice intermittent fasting with different methods.

A much-applied schedule is by not eating after dinner and then skipping breakfast. But for example, you also can not eat anything for a day.

Depending on the method, the day or week will be divided into periods in which people are fasting and eating.16:8 Daily intermittent fasting schedule

Many people who hear intermittent fasting for the first time have difficulty with the concept and do not believe it. It goes against what we have always been told:

  1. Without breakfast, you make it difficult for you to lose weight because you need breakfast to get your metabolism going
  2. You have to eat 5 to 6 small meals a day so that your metabolism stays active and does not slow down
  3. If you do not eat, your body burns proteins and you lose muscle mass
  4. If you are fasting, your body switches to survival/savings mode

Now it is true that all these points are persistent myths. Let’s take a closer look at these points one by one to see what’s true.

Myth 1: breakfast starts your metabolism

This myth is so stubborn because many people, companies and agencies say that breakfast is the most important meal of the day.

For example, that is what the Nutrition Center calls it breakfast is ‘an indispensable start to the day’ and food manufacturers advertises to start the day with breakfast.

You can imagine that a manufacturer of breakfast cereals, margarine or chocolate spread is not really happy when people go spoon full with cerealsto skip breakfast. They benefit from eating these products as often as possible.

If you hear something often enough then you will automatically believe in it and you do not feel the need to find out whether there is proof of that. Now I am stubborn and I went to find out if there is evidence for the breakfast claims.


My conclusion is that skipping breakfast does not cause a delayed metabolism. It does not matter for your weight whether you skip breakfast.


Myth 2: you have to eat 5 to 6 times a day

The myth is that by eating 5 to 6 times a day you can keep the metabolism going. It is the intention that you eat a snack between the 3 main meals.clock with 5 meals around it

Eating every few hours would prevent your metabolism from getting slower.

For example, there are still enough dietitians who will give you the advice to often eat small portions.

However, there is no scientific evidence that your metabolism is actually getting faster or is being maintained. In fact, it does not matter how often you eat a day for your metabolism.

You burn as many calories as you eat 2 or 3 times a day as if you eat 5 to 6 times a day.

The only argument to often eat small portions is perhaps that you prevent this from getting hungry (the counter-argument is that you will never really be full because you only eat small portions).

What has been proven over often small portions of food is that this reduces insulin sensitivity and that this causes the development of abdominal fat.

Myth 3: you need to eat often for not lose muscle mass

You may have noticed that some bodybuilders take their Tupperware bowls with chicken breast and vegetables everywhere.Bodybuilder with Tupperware

These bodybuilders want to eat their proteins every few hours because they are afraid that they would lose muscle mass.

If you do not do bodybuilding, you may be less concerned about your muscle mass. Yet muscle mass is important for everyone. The amount of muscle mass you have determines your rest metabolism.

If you lose muscle mass, you’re resting metabolism will decrease, which means you gain more weight (fat). Many people and not just bodybuilders are therefore afraid to lose muscle mass.

The fear of losing muscle mass is justified, but the fear that you are already losing muscle mass if you do not eat anything for hours is not right.

Your body stores fat so that it can be used as an energy source when the food is digested.Arnold Muscles

That your body would burn muscle mass instead of fat mass if you do not eat is, therefore, a completely illogical thought and is not how the body works.

For bodybuilders, intermittent fasting has great advantages. This through the production of growth hormones, here more about intermittent fasting and bodybuilding.

 

Myth 4: if you fast, your body goes into the low-power mode

As prehistoric people, we regularly knew periods in which we were forced to fast. If the hunt failed and there was nothing Prehistoric people - evolutionedible to be found.

Evolutionary, our body is therefore provided with a ‘low-power mode’. With this low-energy mode, the body is able to slow down the metabolism.

By slowing down the metabolism, it is more economical to use the fat stores, which increases the likelihood that we will find something edible before we die of starvation.

If you want to lose weight then it is logical that you want to prevent the body from getting into this low-energy mode. Now it is true that the body really does not run into a low-energy mode when you skip a meal, which many people think.

The body does not get into the saver mode until at the earliest after you have eaten nothing for 60 hours. So you can man at dinning table with his head on his empty platenot eat anything for at least 2.5 days before your metabolism slows down.

And now it becomes really interesting; before the body goes into a low-energy mode, the metabolism actually goes up. This can be up to 14% faster

If you do not have anything to eat then the body initially makes hormones that make you more active and want to move. This increased the chances of survival for the primitive man. It made sure that people went looking for food or went hunting.

This invalidates the most important myths surrounding intermittent fasting.

This, of course, is not yet proven that you can lose weight with intermittent fasting and that it has health benefits. More about that further on.

Intermittent fasting a new hype?

Intermittent fasting has become a hype in recent years. Especially in the world of fitness and bodybuilding, it is the way to Athlete show a higher fat % and a body with a lower fat %burn fat and stimulate muscle growth.

Yet fasting is nothing new. It is actually the way of eating that is normal for our body. We have started to move less in recent decades and food is always available everywhere. As a result, we have “faded” the fast.

In the past, most people had physical work while the majority of people are currently working in the service sector and behind a desk.

And as far as food is concerned, we can always go somewhere in the neighborhood 24 hours a day to buy some food.

Hotdog standJust think of the vending machines at the stations, the petrol station which is always open and if you live in a bigger city than you always have the night shops. You never have to be hungry.

Eating on the street has also become normal. Just pay attention to the number of people who are eating something in a busy shopping street. That was unthinkable at the beginning of the last century. Food was something you did at home!

Due to the lack of movement and constant eating, insulin resistance has become a huge health problem. According to many doctors, insulin resistance is the basis of many welfare diseases such as type 2 diabetes.

Our modern lifestyle does not fit our genes that are tuned to the eating and living pattern as we knew it in the late Paleolithic Hunter - Food collectorera (50,000 – 10,000 years ago).

In the late Paleolithic era, we have developed to survive in an environment in which there were large fluctuations of periods during which food could be eaten and periods when necessity had to have fasted.

The theory is that we still need these fluctuations for optimal metabolism. With intermittent fasting, we also imitate the eating pattern of our distant forefathers.

Paleo manAn assumption is that the prehistoric man did not eat in the morning. That people first had to hunt for something to catch or that they first had to search for something vegetable that was edible.

It is assumed that people only returned from the hunt at the end of the afternoon after which they ate together.

 

This diet is mimicked by the intermittent fasting forms in which people skip breakfast and only eat the first meal of the day late in the afternoon.

This is then possibly done with sports at the end of the fasting period to simulate the hunt.

Another assumption is that in prehistoric times the hunt often failed, so we sometimes sat for a day or a few days without food until the hunt succeeded again.

There are also intermittent fasting forms for this diet. You do not eat one or two days of the week with these forms, after which you normally eat the rest of the week.

Paleo diet manAnother diet that is based on how the primeval man ate is the paleo diet. With the paleo diet, however, you follow what the primeval man ate while following intermittent fasting when the primeval man ate.

Intermittent fasting does not prescribe what you can eat though it is advised to eat as healthy as possible.

You can imagine that you do not get along very much to run into the snack bar for fries with ketchup, a hamburger and a milkshake after your fast.

In some cultures, it is otherwise normal to fast. Just think of Ramadan where, during a month, Muslims around the world are fastened between sunrise and sunset.

Lose weight with intermittent fasting

Intermittent fasting is a very suitable method to lose weight. It is also easy to apply and easy to maintain.

Recent research has shown that with intermittent fasting you can lose fat mass more effectively than with a diet with a large calorie restriction.

That you lose weight due to intermittent fasting can be explained because you eat fewer calories by skipping one over multiple meals. However, this is not the whole story behind intermittent fasting.

You will also lose weight with intermittent fasting if you continue to eat as many calories. For example, you eat 1 or 2 large meals instead of 3 normal meals.

This can be explained by the changes in hormone regulation and by improving insulin sensitivity. Important hormones that play a role in intermittent fasting are:

  1. The human growth hormone
  2. Insulin
  3. Noradrenaline

Hormone 1: the human growth hormone

By fasting, the human growth hormone can increase by as much as 500%. According to another study, human growth Bodybuilder with barbellhormone may even increase by 2000% in men and 1300% in women if 24 hours or longer.

The human growth hormone promotes the loss of body fat!

An increase in the human growth hormone, in addition to a promotion of fat burning, also ensures better muscle mass.

Hormone 2: insulin

Insulin is one of the most powerful hormones in our body. It plays an important role in our metabolism.Insuline schedule

Insulin is needed to absorb glucose from the blood, it tells the body when it has to store fat and when it has to stop burning fat.

If you have chronically high insulin levels then it becomes very difficult to lose weight. This is because your body will then continuously receive the signal to store fat.

There is, therefore, a clear link between chronic high insulin values and overweight / obesity

One way to lower your insulin, and thus promote fat burning, is by eating low carbohydrate or by doing intermittent fasting.

Hormone 3: noradrenaline

Norepinephrine is a stress hormone. It is created to make you more alert and the effect is similar to that of adrenaline.group of hunters

If you are without food for a day or longer, your body will produce norepinephrine. Evolutionary this was necessary to ensure that you went looking for food / went hunting.

An effect of noradrenaline is that it gives your body a signal to release fatty acids from the fat cells for burning.

Because of the effects of norepinephrine, your metabolism increases to 14%.

The health effects of intermittent fasting

In addition to a weight loss method, intermittent fasting is also a method to improve health.

Health benefit # 1: losing weight and losing belly fat

woman measuring her waistlineA good weight is an important basis for your health. Do you want to know if you have a healthy weight? Then calculate your BM

 

Intermittent fasting is extremely suitable for losing excess weight (source). This is because you create a large negative energy balance with it.

Calories in

On the one hand, you reduce the number of calories you eat by skipping one or more meals.

Calories out

On the other hand, you increase the number of calories you burn by accelerating your metabolism to 14%.

With intermittent fasting, you will be able to drastically reduce your insulin levels. This is beneficial if you want to lose weight and also helps to prevent type 2 diabetes.

Research shows that you can lose 3% to 8% of your weight in a period of 3 to 24 weeks. The same study showed that participants lost 4% to 7% of their waist circumference, indicating the loss of abdominal fat.

Health benefit # 2: recovery of body cells and genes

If you often eat, your body always needs its energy to digest your food.

When you fast, your body can shift its energy to other tasks such as restoring the cells by removing waste material from the cells.

Research shows, for example, that different genes and molecules involved in longevity and protection against diseases change for the better.

Health benefit # 3: reduction of oxidative stress and inflammation

Inflammation-Diseases-DiagramOxidative stress is partly responsible for the process of aging and many chronic diseases. Free radicals damage all parts of the cell, including DNA, proteins and lipids.

Oxidative stress is often the result of obesity, hypoglycemia, smoking and excessive alcohol use. But also medication, intensive exercise and being in the sun for too long cause oxidative stress.

Intermittent fasting improves the body’s resistance to oxidative stress.

In addition, intermittent fasting reduces inflammation, which is also the basis of many chronic diseases.

Health benefit # 4: reduces the risk of type 2 diabetes

Health organizations see type 2 diabetes as the pandemic that will seriously threaten public health in the 21st century.Quote, It;s all smiles, until you get type 2 diabetes

Every year, 1.5 million people worldwide die from the effects of type 2 diabetes.

Increased blood sugars and increased insulin resistance contribute significantly to the development of type 2 diabetes.

By applying intermittent fasting you can reduce the risk of type 2 diabetes.

This is because with intermittent fasting you reduce both blood sugars and insulin resistance

 

Health benefit # 5: lowers cancer and Alzheimer’s risk

Cells sometimes go broke just like a component in a computer, for example, can go broke. Cells are able to break down and head showing the brainrecycle those broken parts themselves. This process is called autophagy.

By fasting, we initiate the process of autophagy through which damaged cells can recover.

Promoting autophagy offers improved protection against various diseases such as cancer and Alzheimer’s disease.

Although more research is needed among people, studies among animals show that intermittent fasting can prevent cancer.

In a small-scale study of people with Alzheimer’s disease, fasting appeared to improve the symptoms of these diseases.

Health benefit # 6: reduces the risk of cardiovascular disease

cardiovascular diseaseHigh blood pressure, elevated LDL cholesterol, elevated triglycerides, increased inflammation and increased blood sugars have in common that they increase the risk of cardiovascular disease. (Metabolic Syndrome)

With intermittent fasting, it is possible to bring down all these risk factors.

 

Health benefit # 7: improves brain function

Intermittent fasting can promote the growth of new nerve cells which is good for brain function.Albert Einstein

Intermittent fasting also stimulates the production of BDNF (Brain-derived neurotrophic factor).

BDNF is important for the formation of new synapses and important for memory and learning processes.

 

 

Health benefit # 8: anti-aging effects

Intermittent fasting is also popular among people who do everything to get as old as possible, because of the anti-aging effects. Middle age couple enjoying canoeing

In rats, spectacular results are achieved by having them fast every day. Rats live 83% longer if they have to fast every other day.

A ‘proven’ method to live longer is due to caloric restriction. Studies (in rats) show that with intermittent fasting just as good results are achieved as with caloric restriction

It has not yet been proven that intermittent fasting can also extend the lives of people, but given the improvements in all kinds of health markers (such as cholesterol, inflammation, oxidative stress) and animal testing, this is in line with expectations.

Health benefit # 9: more endurance and faster recovery

man jumping robeIn men, the human growth hormone (HGH) can increase by 2000% and in women with 1300% by fasting.

An increase in HGH will result in greater endurance and a faster recovery of muscles after training.

 

 

Starting with intermittent fasting

How you can best start with intermittent fasting depend on the situation at your starting point when you are going to do this.Obese male

Maybe you’ve already read a lot about intermittent fasting and you want to follow the schedules of the online fitness gurus. After all, you want fast results. Like a popular schedule where you have 20 hours of fasting and you have 4 hours to eat and where you do a High-intensity interval training (HIIT) at the end of your fasting period.

Remember that this is not such a good idea if you are in a situation where you are used to eating 6 times a day and doing nothing about the sport.

Your insulin sensitivity is still too low for this and you will feel really bad because of your low blood sugars at the end of your fasting period.

You can recognize low blood sugars from the following symptoms:

  • Dizziness
  • A headache
  • Double or blurred vision
  • Confusion
  • Quickly irritated
  • Feeling Hungry
  • Yawn
  • Transpire
  • Heart Palpitations
  • A Trembling feeling
  • Restlessness

If your blood sugar is really too low, you can lose consciousness or even become in a coma. You do not have to worry about this, this usually only happens with people who have diabetes and need to inject insulin.Woman not feeling well, because of low blood sugar

If you never played sports and you are going to combine intermittent fasting with sports in your fast period, you will feel so bad that you will immediately wonder whether intermittent fasting is something for you.

If you are already used to playing sports and are used to eating low on carbohydrates, it is much easier to switch to a fairly spicy form of intermittent fasting at once.

You will have to let your body get used to fasting slowly. For this, you will have the period in which you have to build up.

If you are used to eating often (5 to 6 times a day) – otherwise you do not feel well – then you can assume that you have low insulin sensitivity, high blood sugars and high insulin levels.

It is best to start preparing for intermittent fasting and to build it up slowly.

A step-by-step plan for intermittent fasting for ‘beginners’:

  • Week 1; stop eating sugars and refined carbohydrates first so that blood sugars and insulin can drop to normal levels.
  • Week 3; go from 6 to 5 meals a day
  • Week 4; go from 5 to 4 eating moments per day
  • Week 5; go from 4 to 3 meals a day.
  • Week 6 or later; only go from 3 to 2 meals a day if you feel good at 3 meals a day

This step-by-step plan is a guideline. For example, if you find yourself having no trouble eating 4 meals, you can go directly to 3 eating moments to experience how your body responds to it.

If you still have trouble making a step, you can simply stay on a certain step longer.

refined carbohydrates or sugarsNormally you should be able to make the next step in 2 weeks at the latest. If this does not work, it is probably because you eat too many refined carbohydrates or sugars at the times that you are allowed to eat. Your blood glucose and insulin are then too disturbed.

In that case, replace part of your carbohydrates with protein-rich food and healthy fats and eat slow carbohydrates. Slow carbohydrates include vegetables, sweet potato, oatmeal, quinoa and silver-leaf rice.

As soon as you are at 2 eating moments per day, you can stretch the fast periods more and more.

You can count the period that you sleep until the fasting period. In order to be able to fast for a long period, breakfast is usually skipped.

Plate with clockImagine having your dinner at 6 pm, after which you will no longer eat snacks. The next morning you skip breakfast and you only eat at lunch again at noon. You have then fasted for 18 hours and all you have to do is skip breakfast.

If you start with intermittent fasting, it is best to continue exercising during your eating period or within a few hours after your last meal. Your body is then provided with enough glucose and glycogen to feel good during exercise.

To take maximum advantage of intermittent fasting, you can start exercising at a certain moment during your fasting period. A good time to do this is if you are used to fasting and exercising.

woman doing body-weight squatsPracticing at the end of your fasting period is best. The amount of human growth hormone is then the highest.

You can plan it so that you can start eating immediately after exercising. This is not necessary but pleasant because you will be hungry after exercise. It must also fit into your schedule, of course.

There are people who exercise in the morning and then only eat again with lunch or dinner. You should feel good about this.

If you really want to burn fat, you achieve the best result by waiting a few hours after your workout.

With sports, you will have exhausted all of your glycogen reserves so you can benefit from a maximum of fat burning for a few more hours.

Intermittent fasting schedules

You can put intermittent fasting in practice according to different schemes.

clock with intermittent fasting scheduleThere is not really a good or bad method if you stick to the guidelines below. The most suitable schedule for everyone is different and must fit with who you are, what your days look like and what your goals are.

For example, a bodybuilder who wants to build lean muscle mass and train hard will feel more comfortable with a certain schedule than someone who has lost the belly.

With intermittent fasting, you always have to make sure that you are stuck for at least 12 hours in a row.

Only after an hour or 12 will the glycogen stores (the energy from carbohydrates/sugars) become empty and your body will burn fat. Depending on your lifestyle, your glycogen stores may be exhausted a little later or earlier.

woman showing extra space between pants and bellyIt is, therefore, best to take advantage of the fat burning process for a few hours each time and, for example, increase the fast to 16 hours or longer. Then you will pack 4 hours or more full fat burning.

It is important that you do not eat or drink carbohydrates or proteins at all during the period of fasting. These will provoke a metabolic reaction so that your blood glucose rises and your body starts to produce insulin.

If, for example, you would smuggle by eating a light cracker in the morning, you would have broken the fast period and the effect of your entire cycle would be much lower than it could have been.

What you possibly can eat is pure fat. Fat does not elicit a metabolic reaction. Coconut oil is a fat that is extremely suitable here.

Coconuts oilCoconut oil contains medium chain fatty acids (MCT). These fatty acids are absorbed directly by the intestines, after which they pass directly through the blood to the liver.

In the liver, these fatty acids are immediately available as a form of energy without having any effect on the blood sugars and thus the production of insulin.

It is necessary during the fast that you keep drinking enough. The best thing is to drink water, green tea or black coffee.

No diet CokeDo not include artificial sweeteners. These are, among other things, in light drinks. Studies have not yet given a definite answer or sweeteners a metabolic reaction that causes the body to produce insulin, but it is plausible (we also know virtually nothing about the long-term effects of sweeteners). Also, do not use coffee milk, this contains lactose (milk sugar).

Many people swear by to start the day with black coffee. Caffeine speeds up the metabolism by another 3 to 11%.

Some people drink bulletproof coffee for breakfast during fasting. This is coffee with a scoop of butter and coconut oil dissolved. These fats give you energy without provoking a metabolic reaction.


Note: these fats are of course calories that reduce the negative energy balance.


Intermittent fasting schedule # 1: 16/8

Man shows 16/8 intermittent fasting clockThe 16/8 schedule is a popular method because it is fairly easy to fit into daily routines and, from a social point of view, you can usually join others.

With this method, you are stuck for 16 consecutive hours, after which you have a time frame of 8 hours when you can eat.

In principle, you repeat this cycle every day of the week, but of course, you are free to let go of this cycle in for example the weekend.

Lunch with co-workersFor the 16/8 schedule, you only have to skip breakfast. Lunch can be enjoyed together with your colleagues and you can eat the evening with the rest of the family.

Imagine eating at 6 pm dinner then you possibly can take another snack or a dessert until 8 pm. In the morning you skip breakfast and at noon you break the fast with lunch. You have then fasted for 16 hours.

After lunch, you can wait with food until dinner, but in the afternoon you can also take a snack if you need it.

Lunch at workWith this schedule, it is the intention that you have 2 or a maximum of 3 eating moments per day. It is not the intention that you go for a snack every hour because it is your eating period.

You are free to give your own twist to this method.

Imagine having lunch with your colleagues at 12 o’clock and you are only at home at 21 o’clock for dinner, then you dip this method into the 15/9 schedule where you have 15 hours and 9 hours to eat.

You can of course also slide with the times you eat. You may prefer to eat between 10 am and 6 pm or between 6 am and 2 pm.

The 16/8 schedule is a suitable method to start with. For example, you start with 12 hours of fast, after which you commit an hour longer each week until you have 16 consecutive hours.

Intermittent fasting schedule # 2: 24 hours of fasting

24 hour intermittent fast plate clockWith this schedule, you will fast one or twice a week for a period of 24 consecutive hours. For example, if you have eaten on Monday evening at 6 pm, your next dinner time will be 6 pm on Tuesday evening.

You can also choose to go from breakfast to breakfast or to fast from lunch to lunch. Whatever makes you feel comfortable, the effect is the same.

If you apply this method to lose weight, it is important that you do not eat more than you would normally eat on the days you eat.

If you are not used to fasting, then it is hard to start with a fasting period of 24 hours. It is better to start with a fasting period from 2 to 4 pm, after which you extend this every time.

Intermittent fasting schedule # 3: The 5: 2 diet

5-2-Diet-scheduleWith this schedule, you eat normally 5 days a week and you do not really have fasting days but 2 days with a calorie restriction.

Technically this is not really a form of intermittent fasting.

The 2 days of calorie restriction may not be consecutive days. For example, you take Thursday and Sunday to fast.

It is intended that men eat 600 kcal and women 500 kcal on the ‘fasting days’.

 

Intermittent fasting scheme # 4: The Warrior Diet

This form of intermittent fasting is really based on how the primeval man ate.

A warrior with the warrior diet bookDuring the hunt one probably found fruit and vegetables which were picked and ate while hunting.

You may, therefore, eat small portions of fruit and raw vegetables during the day. After which you eat one big meal in the evening, when our ancestors returned from a successful yacht.

You have a time frame of 4 hours with the Warrior Diet in which you can eat. You eat fruit and raw vegetables during the fasting period.

In this form of intermittent fasting, it is also encouraged to align your food choices with what the primeval man ate as is done with the paleo diet. This means, among other things, a lot of meat but no grains, dairy and processed food.

Intermittent fasting schedule # 5: Occasionally skipping a meal

Of course, you do not have to have a method or a schedule to fast. You can also just skip a meal now and then, just how it suits you and whether you’re hungry.

man working overtime on his laptopPress work and you have to work overtime? Why would you have a hard time ordering food? Just skip dinner.

Late in bed and actually not really time for breakfast? Skip the breakfast and wait until lunch with food.

Time for dinner but no appetite? Then skip the dinner.

With this ‘method’ you only eat when you are hungry and no longer ‘on the clock’ as you are used to.

The disadvantage of this method is that you can have a week or longer unnoticed in which no meal is skipped and you, therefore, do not have a period in which you are fastened.

Intermittent fasting schedule # 6: every other day

With this schedule, you have a day on which you decide which you alternate with a day on which you can eat.

On and Off logoThis form of intermittent fasting is strangely researched in most studies while this schedule is not popular at all.

A variant of this scheme is that you keep a calorie restriction of 500 kcal per day on your fasting day (or 1/5 part of the normal daily calorie requirement). You then eat normally on your food day.

The most extreme variation on this schedule is that you do not eat anything on the day of fasting which I would like to discourage for beginners. This method is quite heavy and difficult for most people to sustain for a long time. This scheme is ideal if you want to lose a lot in a short time.

After your goal weight is reached you can switch to a milder form of intermittent fasting like the 16/8 method. This is to stay on weight with ease and to continue to benefit from the many health benefits.

Intermittent fasting schedule # 7: Fast-5 Diet

In a period of one day, 24 hours, only food can be eaten within a period of 5 hours. These 5 hours must, of course, be without The fast diet book coverinterruptions.

In the most ideal case, this eating period is between 3 o’clock in the afternoon and 8 o’clock in the evening. This preference stems from the observation that the prehistoric man had the same pattern: during the day there had to be hunted and collected, at the end of the afternoon people returned from hunting after which they could eat.

The Fast-5 Diet is similar to the Warrior Diet. At Fast-5 you have 5 hours to eat and at the Warrior diet for 4 hours. An important difference, however, is that during the day you can eat fruit and raw vegetables at the Warrior Diet and you prescribe what you can eat.

 

Intermittent fasting schedule # 8: One meal a day

One meal per dayThis way of fasting is daily. You eat only one meal during the day. Of course, you have to keep drinking the rest of the day. Preference is given to herbal tea and/or water.

You will understand that this form of intermittent fasting is quite intense. This form is therefore not suitable for beginners in fasting area.

Even bodybuilders often have trouble with this form of intermittent fasting, because they often do not succeed in getting enough proteins and carbohydrates to work in one meal. It will be difficult enough for most of all macronutrients in two meals to work inside.

Intermittent fasting schedule # 9: moderate fasting

Green smoothieWith this form, you have one to three fasting days during the week. These fasting days are less strict than the other forms. During these fasting days you eat and drink, but very low in calories.

In most cases, for example, you only drink smoothies. Mind you: vegetable smoothies and certainly no fruit smoothies!

With this form of intermittent fasting, you will provoke a slight metabolic reaction with the smoothies. There are small amounts of carbohydrates in vegetables. This means you will not fully benefit from the changes in your hormone balance.

Because you do create a large calorie restriction you will be able to lose weight with this schedule. This method is less favorable for the development of muscle mass because you will not benefit optimally from the production of human growth hormone.

Intermittent fasting schedule # 10: 36 hours of fast

Man ready to eat after 36 hours fastingWith this form, you do not eat anything for 36 consecutive hours. For example, you will eat your dinner on Monday at 7 pm, after which you will only eat your breakfast on Wednesday morning at 7 am. You have then fasted for 36 hours. You do this once a week.

This scheme is suitable for burning a lot of fat in a short time and is not suitable for beginners.

More intermittent fasting protocols

The intermittent fasting protocols mentioned here are the most commonly used methods, but in principle, there are infinite variants to be considered. There are also people who occasionally fast 2 or 3 consecutive days. As long as you do not get stuck for longer than 60 hours, you do not have to worry about your metabolism going into loa w-energy mode.

Choose a form of intermittent fasting that fits well with your schedule and that you feel good about. If desired, you can adjust this form to your personal preferences and daily schedule.

What can you eat?

Intermittent fasting determines when you eat and not what you eat, so you can basically eat what you want.

You can imagine that the benefits of intermittent fasting can be largely undone if, after your fasting periods, you deposit on large amounts of junk food.

Hamburger with a sign that says no-junk-food

Because you eat fewer meals than usual, it is extra important that the meals that you eat are as nutritious as possible.

By that I mean not only nutritious with regard to the macronutrients but also with micronutrients such as vitamins, minerals and antioxidants. These will have to come from 1 to 2 meals instead of 3 to 6 per day.

The beneficial effects of intermittent fasting are the lowering of the hormone insulin (with high insulin levels your body will retain fat).

If you are going to eat a lot of refined carbohydrates and added sugars, you will push the insulin up to high altitude during your eating period.

No cookies or sugary candiesTherefore, try to avoid as many refined carbohydrates and added sugars as possible.

If you want a maximum effect of intermittent fasting, stick to the 9 crucial basic guidelines of HappyHealthy’s weight loss method. This prevents high insulin peaks and your body stays in a state where it easily burns fat.

Avoid refined carbohydrates and added sugars as much as possible at all times. These will ensure that fasting is harder to sustain.

After the rapid peak in your blood glucose, a sharp drop will follow quickly, causing hunger. This while you are only at the beginning of your fast period.

It is also good to eat a lot of raw vegetables or vegetables with every meal. The fibers in vegetables ensure that the blood sugars do not rise too quickly and do not give a high peak. You also keep the functioning of the intestines healthy and you feel fuller after the meal.

If you do strength training, you will have to provide sufficient protein in your meals.

Intermittent fasting experiences

showing man before and after pictureOf course, the Internet is a very rewarding source for checking experiences of people who have already used intermittent fasting in their lives.

How did it go?

How do they feel?

Was there a result?

Personally, I know that it definitely makes a positive contribution to my health, but it’s always nice to see this confirmed. A small selection from the many experiences that I found on the inexhaustible internet:


… The first week was difficult, but that constant rumble in my stomach quickly disappeared. I feel a lot fitter now …

… In my eating period, I can now eat everything, without having to feel guilty …

… Because I do not eat in the fast period, I do not think about it either. This gives a lot of rest …

… My cholesterol has dropped so much that I can leave my medication now …

… I am now doing a month of intermittent fasting to train dry. This works much better for me than all the methods I had tried so far …

… I train during my period of fasting and amazingly, I have more energy instead of less …

 


 

Intermittent fasting and bodybuilding

In bodybuilding, dry muscle mass is important; or fat burning and muscle growth. Intermittent fasting meets these two basic needs of bodybuilders.

Muscle growth

barbell curlThe enormous increase in human growth hormone (up to 2000%) works as a kind of natural doping.

In addition to the human growth hormone, testosterone is extremely important for the production of muscle mass.

Research shows that the luteinizing hormone is 67% higher by fasting. The luteinizing hormone is responsible for testosterone production.

From this same study, the testosterone level was found to increase by 180% by fasting.

And now that we are talking about testosterone then it is good to know that food actually lowers your testosterone level. 300 kcal food already ensures that your testosterone level will be reduced by more than 3 hours after the meal. Eating only once or twice a day is, therefore, good to keep your testosterone up to standard.

Burn Fat

By lowering the insulin levels, the body turns into a true fat burned machine

Macro-nutrients

Bulking-FoodFor bodybuilders, the right amount and correct ratio of carbohydrates, proteins and fats are important. The ratio depends on the phase of the training cycle you are in (bulking or cutting).

This does not change anything if you use intermittent fasting.

You can simply eat the number of macronutrients (carbohydrates, proteins and fats) in the ratio that you would otherwise also keep. The only difference is that you will eat it in a shorter time frame.

If you eat less than usual, you run the risk that you can not build muscle mass or that the training will suffer.

Most bodybuilders train at the end of the fast period because the amount of human growth hormone is the highest. By doing an intensive training, you further encourage the production of human growth hormone.

bodybuilder feeling hungryYou do not eat for maximum fat burning immediately after training (even if you are very hungry). Your glycogen stores will be completely drained by the workout while your human growth hormone is peaking.

If you can postpone the meal for a few more hours, you will benefit from a crackling fat burning for several hours.

Bodybuilders sometimes still have the fear that they lose muscle mass due to fasting. They then take proteins in the form of BCAAs (Branched Chain Amino Acids) during the fast period. There is a lot of debate here in the bodybuilding world about whether the BCAAs are sensible and necessary during the fasting period.

BCAAs elicit a metabolic reaction (like all proteins) and with BCAAs you will, therefore, break the fast period. The body converts proteins into glucose through a process called gluconeogenesis, which means that insulin will be produced.

 

When not to do intermittent fasting?

Intermittent fasting is not suitable for:

  • Pregnant women
  • Breastfeeding women
  • Women who are trying to become pregnant
  • Women with chronic stress
  • Women with a history of eating disorders such as anorexia nervosa
  • People who use blood sugar lowering medication
  • People with low blood sugar
  • If you have never followed a diet or have previously exercised

Intermittent fasting during pregnancy

pregnant woman eatingFew studies have been conducted on the effect of intermittent fasting during pregnancy.

The studies that were done were small in structure and sometimes contradict each other but it tends to be better not to do an intermittent fasting during pregnancy. For example, the birth weight of the child could fall out lower.

In any case, it is never a good idea to go to lines if you are pregnant, unless this is considered necessary for medical reasons.

As the pregnancy progresses your caloric needs will go up, you will really have to eat for two.

Intermittent fasting during breastfeeding

In the period that you breastfeed your baby, your body needs about 500 kcal extra every day, in addition to the extra moisture it needs. It is therefore never a good idea to eat less while giving the breast.

Your body needs more calories and you will only feel tired with the risk that you can not give enough milk.


My advice is that you wait with lines until you have finished breastfeeding and switched to bottle feeding. In the meantime, you can focus on eating enough healthy food and sufficient exercise.


Intermittent fasting and getting pregnant

It has never been properly investigated what intermittent fasting with the fertility of women.

Studies have been conducted into the fertility of women during extreme forms of fasting. As with anorexia nervosa or during the winter of hunger from 1944 to 1945.

If a long time has fasted then the menstruation can become irregular or completely absent. These are, of course, situations that can not be compared to a mild form of intermittent fasting where you only skip breakfast.

It is not possible to tell by means of studies whether intermittent fasting affects fertility positively or negatively. That is why it is better not to do an intermittent fasting if you are trying to get pregnant.

Women with chronic stress

Woman having stress at workIn a small-scale study among women, it turned out that a long fixed period of 72 hours caused the cortisol (a stress response hormone) to rise.

If you already suffer from chronic stress (over strain, burnout) then the cortisol values are already too high so intermittent fasting with longer periods of fasting is not recommended.

 

Blood sugar lowering medication

Diabetes medicationMany people with type 2 diabetes are prescribed blood sugar lowering medication. If you are going to do an intermittent fasting while taking these drugs, there is a real risk that the blood glucose will become too low and you will get a hypo.

If you have type 2 diabetes then only use intermittent fasting in consultation with your doctor. He will applaud that you want to tackle your excess weight and will adjust your medication to your intermittent fasting schedule and your progress.

People with low blood sugar

If your blood sugar is regularly too low then you should not do an intermittent fasting. First, make sure your blood sugar is under control for a longer period. In most cases, this will be an adjustment in your diet or stopping certain medicines (if possible).

Difference between men and women

Happy couple eating saladResearch shows that men and women respond differently to intermittent fasting.

This can be explained by the effects of intermittent fasting on our hormones and the differences in hormonal balance between men and women.

In general, you can say that intermittent fasting in men is more effective than in women. This is not to say that intermittent fasting can not be something for women. Some women swear by it.

Every individual is different and you will, therefore, have to try intermittent fasting, whether you are a man or a woman, to find out whether it works for you or not.

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

Want To Try Intermittent Fasting For Weight Loss?

Weight loss and Fasting – Intermittent Fasting

Want To Try Intermittent Fasting For Weight Loss?

My first statement to my clients is always; “you don’t really want to lose weight, but you want to have fat loss”! It’s a bid playing with words, but the end results are the same. Of course, when you lose fat you will also lose weight, but there is a difference in weight loss or fat loss! There are many ways to implement some fasting or intermittent fasting in your daily routine. So Let’s talk about intermittent fasting.


The most important part of losing fat/weight is changing your eating habits.

Google ‘intermittent fasting’ and you’ll see pages full of advice, tips, and secrets on the best ways to integrate this health trend into your daily life. But the more you look into it, the more confusing it all becomes. It’s not really that confusing, but because there are so many options on how to implement fasting in your daily eating schedule that the amount of choices makes it confusing. Is eating every other day best? Eating only before 3 p.m.? Packing all your calorie consumption into an 8-hour window? While people have been practicing intermittent fasting for thousands of years, it’s only in the past two decades that scientists began to understand what, if any, potential benefits the practice can have.  Here’s the good news: According to recent studies, nearly all types of intermittent fasting are physically and mentally harmless. And nearly all of them can result in some weight loss.

weight loss versus fat loss
Weight loss and Fasting – Intermittent Fasting

I as an older bodybuilder always thought, I should never implement fasting in my eating patterns, as I don’t want to break down muscles, but I learn for myself it works fine if I now and then take a 16-hour-window.

 

Health benefits of intermittent fasting.

It has been shown to protect against type 2 diabetes by reducing insulin resistance; improve heart health; protect against Alzheimer’s, slow the aging process; reduce inflammation; and increase mental clarity. Even fasting overnight, some studies have shown, can reduce concentrations of certain metabolic biomarkers like glucose, insulin, and other hormones. That’s precisely why doctors often force you to fast for eight to 12 hours before a blood test. That abstaining period gives your body time to reach a state where it’s not influenced by food. I strongly recommend to my clients the 4-4-12 cycle as this is an easy way to get used to non-eating hours.

 

What is the best way of intermittent fasting?

There is not a wrong way or right way to do intermittent fasting. In fact, there are numerous techniques you can follow. Some fasting protocols include every other day fasting, two days of fasting followed by five days of regular eating, 14 to 16 hours of fasting followed by an 8- to 10-hour eating window, and so on. Want to know the best plan to follow? It’s the plan that works best for you. Choose a program that works best with your daily life/working schedule, your personality, and even you’re eating habits. I usually suggest my clients start with once a week after lunch until the next morning breakfast no calorie’s’ intake. You can drink only water, black coffee or tea. It is a very easy start.

Intermittent fasting can be a great way to change eating habits.

If you think intermittent fasting could be a great way to lose fat/weight, you’re right. Intermittent fasting can be as effective as calorie-restrictive diets. But I would suggest that you do it for a short amount of time. However, it works only if done correctly. That is, just like any other weight loss program, you need to follow certain guidelines or rules to make it work. Following the designated eating and fasting windows is important, but more important is not overcompensating for lost calorie’s’ during one’s fasting window. Keep track of what is your metabolic rate. This is the total calorie’s intake to maintain your general health.

Stick to your plan

Intermittent fasting aids weight loss because it helps you reduce your daily or weekly calorie consumption. But if you start overcompensating for those missed calorie’s’ by consuming more food throughout the rest of the day or on your non-fasting days/hours, you can sabotage any hope of weight loss. If you stick to regular meals during your eating window and don’t overcompensate yourself following your fast, you have a better chance of having weight loss success. In general, I advise to eat your metabolic rate in the hours that you can eat but also avoid eating in between your meals and for sure not in the fasting hours. You will not really miss calorie’s as you were most likely eating more then you should eat in the first place. I this way you will learn to eat in a way that your body gets just the right total of calorie’s needed.


Intermittent fasting isn’t a diet.

Intermittent fasting is a schedule, not a diet. A typical diet state what you can and can’t eat. Intermittent fasting doesn’t restrict any foods but rather provides a schedule or pattern for eating with windows of eating or fasting. To be honest as a personal trainer I never advise any diets. My advice is a lifetime change in your eating habits. That’s why so many people fall in this JoJo trap lose weight/fat while they on a diet and back or gain even more when they start to eat “normal” Well that what you were considered normal in the first place was making you gain a lot of weight so it was not the right way of eating (consuming calorie’s’) It’s all about getting a balance in how many calories’s’ you eat and how many calories’s’ your “burn” need.

My advice for a healthy kind of intermittent fasting

How and why it works
How and Why Intermittent Fasting works

Try first to eat your breakfast and then for at least 4 hours no calorie intake then have lunch and again have at least 4 hours no calorie intake then have dinner and 12 hours no calorie intake. Teach your body to digest the calorie’s that you eat with a meal without all the snacking in between and you will see how easy it is to lose fat/weight. Remember originally we humans were nomadic hunters and the right amount of food was not always available so in our natural habitat we had our intermittent fasting periods.