I am constantly being asked about intermittent fasting.  It is time to share more information regarding this amazing ancient practice that has been used throughout all of human history.  Intermittent fasting is when you cycle between periods of eating and fasting.  Traditionally no food is allowed during the fasting period.  You can drink water, coffee, tea and any other beverage that is non-caloric and not sweetened with anything artificial.  Some people chose to stay under 500 calories these days with light and controlled foods.  My family does this using the Isagenix cleanse system (contact me for details).

When we do not eat for a while and our bodies are in famine they thrive.  There is a reduction in blood sugar and insulin levels.  There is an increase in human growth hormone.  Weight comes off.  When you fast, your body runs on fat.  Therefore, burning it off because it is the only energy source readily available.

When you eat a meal, your body spends a few hours processing that food, burning what it can from what you just consumed.  Because this food is readily available your body will use it as energy rather than the fat you have stored.  This is especially true if you just consumed carbohydrates/sugar, as the body prefers to burn sugar as energy before any other source.

This fat burning also goes for working out in a fasted state, if your body does not have glucose or glycogen to burn for energy it will pull from the fat stored in your cells.  The reason this works is because our bodies react to energy consumption (eating food) with insulin production.  The more sensitive your body is to insulin, the more likely you will be to use the food you consume efficiently.  Your body is most sensitive to insulin following a period of fasting.  These changes to insulin production and its sensitivity can help lead to weight loss and muscle gain.

Your glycogen (a starch stored in your muscles and liver that your body can burn as fuel when necessary) is depleted during sleep (fasting) and will be depleted even further during training, which can lead to increased insulin sensitivity.  This means the meal following your workout will be stored more efficiently.

Growth hormone is also increased during fasted states.  So, increased growth hormone and decreased insulin production means you will have increased muscle growth and fat loss all from intermittent fasting.

Benefits of intermittent fasting:
Weight and body fat loss
Increased fat burning
Lowered blood insulin and sugar levels
Reversal of type 2 diabetes
Improved mental clarity and concentration
Increased energy
Increased growth hormone
Improved blood cholesterol
Reduction in risk for Alzheimer’s disease
Longer life
Cellular cleansing by stimulating autophagy
Reduction of inflammation

Now that you know what fasting is and the benefits you need to decide which type is right for you and your body.  The most popular types of fasting are:

16/8 This is when you fast for 16 hours and eat for 8.  An example of this is having your last meal at 8pm and your first at 12pm the next day.

Eat stop eat Once a week eating nothing from dinner one day to dinner the next day

The 5:2 Diet Fasting 2 days straight during the week and normal eating habits the other 5 days

OMAD One meal a day.  Fasting all day and eating one huge meal at night.  This is becoming extremely popular right now and if done in a healthy way has proven great results.

Alternate day fasting Fasting for 24 hours every other day

You should always break your fast gently with a light nutritious meal.  I usually have an Isagenix shake since they are one of the best on the market.  They are quality, nutrient dense shakes and also taste delicious!

Now you know why this is becoming so popular.  Between the fat burning and all the other benefits it is definitely something that should be incorporated into your everyday lifestyle in some manner.  If you have any questions or are interested in learning more please contact me via email trainerturco@gmail.com

Sources

Healthline.com
What is Intermittent Fasting?  Explained in Human Terms
Kris Gunnars BSe June 4, 2017

Nerdfitness.com
Beginners Guide to Intermittent Fasting
Steve Kamb June 2, 2019