What's the deal with Intermittent Fasting?
Intermittent fasting is a relatively new diet trend that is starting to gain popularity among fitness and health enthusiasts. It is a pattern of eating that involves “fasting,” or consuming zero calories, for specific stretches of time, then feasting during other hours.
There are several different forms and styles that intermittent fasting can take, but they all follow the same principle. Restricting calories for periods of time followed by feasting other times. One of the most popular forms of fasting is the 16/8 method. People will fast for 16 hours of the day, then eat all their calories during an 8 hour period. The time of day doesn’t matter when you fast; it is more so the length of time that you are fasting. There are many health benefits that occur during this fasted state.
One of the main benefits of intermittent fasting, and main reason people start, is weight loss and body fat reduction. Generally speaking, when you shorten the amount of time to eat, you will eat less meals and thus less calories. The less calories you consume the more weight you will lose; calories in vs calories out. Fasting also boosts certain hormone responses; lower insulin levels, higher growth hormone, and increased noradrenaline all lead to increased fat breakdown. So not only does fasting reduce the amount of calories consumed, but it can also increase metabolism due to these hormonal changes.
Another major benefit of fasting is the initiation of autophagy, or cellular waste removal. When fasting, cells begin to break down and remove old, broken, dysfunctional proteins that build up within the body. The removal of these proteins can help protect against cancer, Alzheimer’s, and other diseases.
So far so good right? Well not so fast, there are some reasons to be cautious of intermittent fasting. Anyone who has a history of an eating disorder or mental health problems would not be a good candidate. People who have a tendency to overeat, or eat due to emotional disorders should also take caution when thinking of intermittent fasting.
Women should be especially careful when thinking of intermittent fasting. Women are more susceptible to higher sustained levels of cortisol, which is a potential side effect of fasting. High cortisol levels can lead to fat storage and muscle breakdown.
As always, be sure to talk to your doctor before starting any new diet or eating pattern. You can decide together whether intermittent fasting may be for you!
Patrick Scott, M.S., C.S.C.S.
Sports & Fitness Director
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