Ryan Douglas
"Is fasting the same as slowly starving to death?
If so, then why are health experts and trainers recommending it?
At face value, not eating can certainly help in the caloric deficit department. IF (intermittent fasting) is more than just that, though.
Read on and find out how you can benefit from intermittent fasting and how to do IF the right way.
First, a Little Backstory…
Growing up, I always thought that fasting was for those who were sick and needed to do something so drastic that they had to abstain from all kinds of food.
A few years ago, I re-discovered the eating program and it totally changed my perception of intermittent fasting. Turns out, IF isn’t about saying no to food but rather choosing a form of eating that can provide long-lasting health benefits!
So, What is Intermittent Fasting Really?
The simplest definition of intermittent fasting I can think of is this- you are not allowed to eat anything within a set window of time.
That window of time is flexible and can be changed depending on several factors (which we’ll talk about later).
Naturally, your body will go into shock when you suddenly go cold turkey, and for this reason, I’d recommend you choose the smallest window to start.
Other than that, the length and time will depend on your lifestyle and personal preference. IF eating plans can range anywhere between 16 to 36 hours, and each one has a unique set of benefits for your body and overall health.
Why Should You Try Intermittent Fasting?
If you’re asking, ‘can intermittent fasting help me lose weight?’, then the answer is yes.
In my opinion, it’s actually better than all those restrictive fad diets out there. You get these two long-term weight loss benefits as well:
1. IF optimizes your body and changes it into a super fat-burning machine. The hormones that control fat formation is suppressed while the hormones that stimulate fat loss is heightened.
2. Adapt IF as a lifestyle and you’re sure to gain a lean physique. It’s essentially a huge reset button on eating and helps you get rid of unhealthy habits. I love how I could eat large meals and not feel guilty about it the next day, and how it won’t affect your weight loss goals at all. The ‘no feed’ window limits caloric intake and gives your body time to rest.
Intermittent Fasting Benefits
1. A Hassle-Free Way of Restricting Calories
If you loathe the idea of counting calories and having a calculator with you at all times (yes, even when eating at a restaurant), then IF is for you.
It basically frees you up from the tedious aspects of trying to lose weight without any serious drawbacks. With fasting, you can say goodbye to hunger pangs and punishing mistakes!
2. Equips You With Appetite Control Skills
In all honesty, I think most people fail to achieve their desired body shape and weight because they couldn’t keep their stomach under control.
There’s a grain of truth in saying that hunger is a mind game. Yes, your stomach growls and you sometimes feel like you’d give anything for a double cheeseburger, but when you let that pass you’ll discover that it isn’t food that you really need.
Our body is an amazing machine and can survive without food longer than you think. What’s more surprising is that you can continue to work, train and exercise even when you don’t eat 3-5 times a day.
Unfortunately, we’re conditioned to eat frequently but there’s no benefit in doing that. Our metabolism won’t be faster and you’ll be telling your body to be hungry all the time.
3. You’ll Be Able to Do More
Less time eating means more time for other things, right?
Also, more food doesn’t equate to being more productive. A study has found that young adults can take in as little as 300 calories spread over two days and still perform well in terms of reasoning, learning, memory, choice reaction time and vigilance. What’s more, it didn’t affect their sleep, mood and daily activity.
4. Your Blood Sugar Will Thank You For It
Blood sugar levels are tied directly to obesity and chronic conditions such as diabetes, insulin resistance and pre-diabetes. One of the keys to losing weight is ensuring your glucose levels are kept within an acceptable range.
It’s a common belief that eating frequently helps manage blood sugar levels, but in reality, it’s the exact opposite. Each time you eat your blood sugar does a roller coaster ride, so it makes perfect sense to eat only one meal per day.
Sugar input can be reduced by as much as 30% with fasting. Insulin sensitivity will be improved and you’ll be able to burn fat at a more efficient rate.
5. Fat Oxidation Soars Through the Roof
Fat oxidation is a bodily process where stored fats are converted to usable energy, and usually occurs when you’re in an active state.
Interestingly enough, the same happens when you adapt intermittent fasting as your eating program. Your body activates stored fat and makes it the primary fuel for energy. The calories you burn will be from fat, which should help you get into better shape.
6. Lowers Inflammation and Improved Waste Elimination
Let’s say that you’re well within your weight and body fat range. Does it mean you won’t benefit from IF?
The beauty of fasting is that it can help everyone. Your system gets a much-needed break from that constant eating cycle and can focus on healing and eliminating accumulated waste in the body.
Also, metabolic inflammation can be the reason why you can’t get rid of excess baggage no matter how hard you try. This type of inflammation causes havoc by disrupting a number of vital processes, including metabolism.
7. Unleashes Your Growth Hormone Potential
Perhaps the biggest benefit you can get from IF is higher growth hormone production.
To the uninitiated, GHs are hormones produced by our pituitary glands that encourage cell regeneration and reproduction in humans and animals alike. Not only do you get optimum muscle and tissue growth, but also rejuvenative and fat-burning effects as well.
And if that’s not enough to convince you, more GH equals a youthful appearance and puts you in a position to build more muscle!
8. You’ll Never Experience Hunger Again
Yes, I know this sounds like click-bait and that it’s too good to be true, but hear me out for a second.
Imagine never feeling hungry again. Wouldn’t it make losing weight so much easier? I said before that hunger pangs are a dieter’s worst enemy because they break your will and resolve. Hunger can also make you moody, distracted and irritable.
Ghrelin is the hormone responsible for hunger pangs. If you can resist the effects of ghrelin then you’ll have complete mastery over it. Intermittent fasting is one of the best ways to do this- delay the response and even when you’re pumping ghrelin you won’t succumb to it.
Having ghrelin coursing through your body is not a bad thing. For one, it encourages the production of growth hormone. Longer periods of fasting equal higher amounts of GH for the ultimate in fat burning and healing!"