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Writer's pictureIowa Strength

Is Intermittent Fasting Right For You?

Author: Chris Dunne

Originally Published July, 2017



Abstract

Intermittent Fasting (IF) is a hot topic in the weight loss community. IF is the process of going an extended period of the day without taking in any calories until the participant reaches their ‘feeding window’. During this feeding window the individual is allowed to take in their planned calories, which can be difficult due to a restricted timeframe allowed. This process typically causes weight loss at a high rate. Aside from weight loss, IF can have other health benefits, such as increased insulin sensitivity, proper glucose disposal, increased HGH production, and the appearance of looking younger. IF may not be right for everyone including those with diabetes, those at risk of eating disorders, and performance athletes. The following article will explain the benefits of IF and who may want to consider using it as a tool along with who may want to avoid it.


Is Intermittent Fasting Right For You?


What is the best way to lose weight and how are all of the stars in Hollywood able to drop pounds so fast in order to participate in certain movie roles? There are so many diets and health fads today, which makes it hard to select what works, what doesn’t work, and if the program will even work for a specific individual. The majority of the population has been on some sort of a diet, results seen or not, and this same majority have most likely ended up back where they began or in a worse health state. As a professional in the health and wellness industry, I am frequently asked what the best diet is and how I can coach others to be better. The truth is, there is no good, better, best diet; a diet is a short-term scarcity mindset, where if a person wants to see true longstanding results then there needs to be a lifestyle change. The term lifestyle change gets thrown around a lot and may seem cliché but it is very true. Commitment to small changes can go a long way and in this article, yet another option will be presented, intermittent fasting (IF). IF is encompassed by one basic principal: an individual goes most of their day without food then is allowed a set ‘feeding window’ (Lobliner, 2017). This feeding window can vary in time, some are eight hours long and others are only four. Within this feeding window, the person may intake their daily caloric needs.

In addition to fat loss, IF can have a large array of health benefits besides such as reduced insulin sensitivity. According to a study performed on mice at Oxford University, obese mice saw a reduction of insulin levels up to 45% (Bello, 2016). These results were seen within a four-week period, which is a dramatic decrease in such a short period of time. The study states that researchers were unsure why the mice saw such a dramatic change in glucose levels because a test of free fatty acids, lipoproteins, or markers of fat oxidation was not performed (Galexinda, 2015). An article posted on thefastdiet.com explains how insulin sensitivity can heighten due to the reduction of endoplasmic reticulum (ER) while utilizing IF. This study states that when the ER receives more nutrients than it needs signals are sent to slow insulin sensitivity. Over duration of time this produces a resistance to insulin caused by stress to the cells in turn, this could lead to negative health effects such as diabetes (Galexinda, 2015).

Studies of IF have shown a heightened increase in brain function and activity due to the body searching for food and an increase of fat breakdown in the body. According to an article by Dr. Jockers, who is a doctor of natural medicine, nutritionist, practicing chiropractor, and author of best selling book ‘SuperCharge Your Brain’, IF increases the building and cleansing process in the human brain (Jockers, 2017). The feeding window allows for regeneration of cells in the brain after going through a fasting state, which is promoted by insulin in the body. The cleansing phase starts around six hours into a fasted state. This cleansing phase is part of the body’s natural process of breaking down old cells so it may create more. The breakdown of old cells keeps the brain healthy and functioning in a more optimal state. Aside from the building and cleansing of the brain, IF can reduce inflammation, increase the immune system, and help with tissue healing. Another point that Jockers makes is that the production of human growth hormone (HGH) increases while in a fasted state. HGH is responsible for cellular and muscle repair, brain processes, and even reduction of wrinkles and anti-aging (Jockers, 2017). According to Dr. Labbe, a board certified clinical nutritionist, former TV show host, and guest speaker on Fox News, IF also increases the production of ketone bodies, which is a more sustainable source of fuel than glucose (Labbe, 2017). The brain’s ideal fuel source is fat; pairing IF and a healthy eating regimen can increase the body’s ability to burn fat for fuel of healthy brain function. Dr. Labbe also states that individual with autoimmune and thyroid disorders would benefit from IF due to the increase of fat breakdown in the body and an increase in brain activity (Labbe, 2017). Another attribute that leads to high brain function is that while in a fasted state the body goes into high alert to look for food causing people to have higher cognitive functions and levels of alertness.

The largest reason for popularity of IF is due to the benefits of weight loss. There are various reasons why IF works so well to burn fat. IF causes the body to tap into fat stores for energy production because the body isn’t taking in any calories for a duration of the day. When the body is only allowed a set number of hours to eat it can also cause a decrease in caloric intake. If the body takes in fewer calories than it is burning, this can cause weight loss. Pairing IF with physical activity will increase calorie burning and a higher likeliness of weight loss and lean muscle gain. Another great benefit of IF is that the individual isn’t limited to certain foods like they would be if they were on a ketogenic, Paleo, Atkins, or other similar diets. This allows the individual to enjoy more of the foods they like, which reduces the likeliness of breaking down mentally and binging on foods that may not be so nutritious.

According to an article on authoritynutrition.com, IF can allow people to lose 3% - 8% of their bodyweight and 4% – 7% off their waistline (Gunnars, 2017). An article in Prevention magazine states that the human body processes glucose within ten hours, so while in a fasted state, the body has no choice but to burn fat for a fuel source (Graves, 2015). About 90% of the weight lost while on IF is from fat, whereas with other diets only about 15% of the weight lost is from fat (Graves, 2015). Another 10% of weight lost from more conventional diets is typically from muscle (Graves, 2015).This can vary however, depending on macronutrient intake it is still recommended to get adequate proteins, fats, and carbohydrates for normal bodily functions and performance.

There are various ways to perform IF but all are somewhat similar. The goal is to go at least twelve hours in a fasted state, but sometimes people go up to twenty-four hours. The longer the fasted state, generally the higher the weight loss; keep in mind that this weight loss may not be good weight, it could be from water and muscle tissue. It is best to consult a professional when selecting the duration of fast. The feeding window normally lasts three to eight hours and can begin as early as 12 p.m. A great tip provided by Young (2016), is that it helps to drink black coffee, which can be beneficial to suppress appetite and provide energy. It is still alright to drink water and other fluids, as long as there are zero calories (Young, 2016). Some professionals in the health industry would recommend a branch chain or essential amino acid powder mixed with water this powder will give the body beneficial nutrients without the calories and keep the body from feeding off of muscle tissue.

Dr. Stuart Hui, who graduated with honors from The National University of Health Sciences, is a board certified chiropractor, certified athletic trainer, and works with professional athletes such as the Chicago Fire, and major and minor league athletes in the Chicago area, provided beneficial information in a recent phone interview to three major aspects of IF which are general health, glucose and insulin sensitivity, and IF for performance athletes.

When asked his opinion of IF for general health, Hui stated that it depends on the person because everybody’s chemical makeup and medical condition is different (S. Hui, personal communication, June 21, 2017). Hui said that IF is a fad used to drop serious weight fast. He stated that with any caloric deficit a person would lose weight. Hui questioned if it is teaching healthy nutrition or providing an easy way out that may cause negative health habits in the future. He also questioned the ability of how a person is able create a balance and respecting food as fuel for the people who do not have control over themselves anymore (S. Hui, personal communication, June 21, 2017). One day a person may wake up 200 pounds over what they should be, all due to poor habits of overindulgence. Hui also said it is common that if a person fasts they can drop this weight by eating little meals, basically by starving. This leads to an unhealthy relationship where their brain may take over, telling them to have an extra slice of pizza or other unhealthy foods that can create binge eating, a common eating disorder (S. Hui, personal communication, June 21, 2017). Hui stated he thinks there is a place for IF, especially from a biblical standpoint, fasting has been spoken about for thousands of years. IF is all about structure but unfortunately, most people are misinformed. People think they will be healthy from dropping the extra weigh but nobody will continue this for the rest of their lives. The lifestyle that the individual selects after they stop IF is very important because they can put on a severe amount of weight, if not more, back on, which can be even more dangerous (S. Hui, personal communication, June 21, 2017). This increase in weight gain can be more stressful on the cardiovascular system than it already was. Hui stated that he has seen medical plans that suggest a type of fasting but still recommends proper micronutrients and supplementation, plans are primarily a detoxification and not intended for weight loss (S. Hui, personal communication, June 21, 2017).

When it comes to glucose levels and insulin sensitivity, Hui stated that IF could help because it is changing the person’s eating habits. Depending on what stage or what severity of diabetes, Hui is unsure if he would recommend IF as a healthy option. If a diabetic is looking to get into IF they should be on a structured diet from a medical professional or dietitian. A diabetic should really only try IF once they are off medications and even then the patient should be closely supervised. The patient should be checking blood glucose levels after each meal to assure they are not at any type of medical risk. A more appeasable option is to setup a structured health regimen in order to be at a more ideal bodyweight (S. Hui, personal communication, June 21, 2017). After such bodyweight is reached then the patient may consider IF under supervision (S. Hui, personal communication, June 21, 2017).

From an athletic training standpoint Hui stated that the athlete has to ask a serious question, “Why are you not providing proper nutrients?” (S. Hui, personal communication, June 21, 2017). Hui questioned what the athlete is trying to accomplish by restricting calories and eating times. This caloric restriction can cause mood swings, overall feeling miserable, and a lack of performance. Such caloric deficit can put the athlete in harms way because with a caloric restriction the body isn’t able to recover properly (S. Hui, personal communication, June 21, 2017). Hui stated that he would not recommend IF for an athlete due to the pure restriction of calories and the length of time without food during the fasting period. When challenged with the question of how some natural bodybuilders are able to benefit from IF, Hui stated that these athletes are at the top of the genetic pool and can market IF because it happened to work for them. This is unfortunate because since it worked for some fitness professionals the general public may be led to believe IF can work for them. According to Hui, everybody is different which will lead to different nutritional needs, which makes it important for people to what works best for them and not others (S. Hui, personal communication, June 21, 2017).

Hui feels that IF was built in the midst of all the other fad diets. He stated he isn’t against all diets or even IF, but people have to consider the consequences and what circumstances the individual is choosing it for (S. Hui, personal communication, June 21, 2017). A person should evaluate himself or herself and see if they are right for the program. Each program has it’s own caveat and may not be right for all. There are no cookie cutter one size fits all plan (S. Hui, personal communication, June 21, 2017).

One common misconception is that breakfast is thought to be the most important meal of the day. According to an article in The New York Times, the studies that indicate breakfast is a vital meal can be thrown out the window (Carroll, 2016). According to Carroll (2016), most of the studies claiming the importance of breakfast were either funded by Kellogg or Quaker (part of Pepsi Co.). Studies funded by food organizations are extremely biased and hold no value due to their own personal interest (Carroll, 2016). Carroll also states that these studies compare children who are provided breakfast either at home then at school against those who are not given breakfast at home. There is information left out, such as if these kids were actually hungry, force fed breakfast, or were not provided breakfast due to financial restrictions (Carroll, 2016). It is a given that a malnourished child would suffer in school but again these studies do not explain the circumstances at home (Carroll, 2016). Carroll (2016) sums it up well, if a person is hungry in the morning then eat, if not then do not eat (Carroll, 2016).

IF is a great option for weigh loss as well as increasing healthy body function and regulation. With the use of IF the body can increase anti-aging effects, heal and regenerate, as well as lose fat and increase lean muscle mass; which is important to retain as people age. There are people who should stay away from IF, such as people with diabetes, pregnant women, elite level athletes who require high calorie diets, and even people who do not like the idea of going several hours without food. IF isn’t the only way to lose weight, there are many diets or lifestyle choices available. Individuals can also seek out help from professionals such as consultants, nutritionists, and personal trainers. Pare of choosing a healthy lifestyle is finding what works best for them. IF might be worth trying if other types of diets have failed.

Resources

Bello, u. D. (2016, February 1). Oxford Academic. Retrieved June 5, 2017, from academic.oup.com: https://academic.oup.com/endo/article/157/2/679/2422759

Carroll, A. E. (2016, May 23). The New York Times. Retrieved June 26, 2017, from nytimes.com: https://www.nytimes.com/2016/05/24/upshot/sorry-theres- nothing-magical-about-breakfast.html

Galexinda. (2015, July 27). The Fast Diet. Retrieved June 11, 2017, from thefastdiet.co.uk: https://thefastdiet.co.uk/forums/topic/why-intermittent-fasting-is-so-effective-f or-reversing-insulin-resistance/

Graves, G. (2015, August 10). Prevention Magazine. Retrieved June 11, 2017, from prevention.com: http://www.prevention.com/weight-loss/facts-about-fasting-diets

Gunnars, K. (2017, June 4). Authority Nutrition. Retrieved June 5, 2017, from authoritynutrition.com: https://authoritynutrition.com/intermittent-fasting-and- weight-loss/

Hui, D. S. (2017, June 20). Dr of Chiropractics. (C. Dunne, Interviewer)

Jockers, D. (2017, June 11). Dr Jockers. Retrieved June 11, 2017, from drjockers.com: http://drjockers.com/intermittent-fasting-improves-your-brain/

Labbe, D. (2017, April 28). Mojo Girlfriends. Retrieved June 11, 2017, from mojogirlfriends.com: http://mojogirlfriends.com/intermittent-fasting-for-i ncreased-longevity-brain-function-weight-loss/

Lobliner, M. (2017, February 8). YouTube. Retrieved June 5, 2017, from youtube.com: https://www.youtube.com/watch?v=BVU_GrYNies

Young, A. (2016, December 29). Prevention Magazine. Retrieved June 5, 2017, from prevention.com: http://www.prevention.com/food/i-tried-intermittent-fasting-for- a-week

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