Intermittent fasting: everything you need to know for maximum benefit

The ketogenic diet, paleo, the protein diet… there are endless diets that promise you weight loss. These diets or lifestyles clearly indicate what you can and cannot eat. But there are also alternatives such as intermittent fasting, where it is not entirely about what you eat , but when you eat . In this method, you fast for a certain period of time.

The advantages? It is said to boost your metabolism, boost fat burning and even reduce the risk of numerous diseases. That sounds fantastic, of course, all those benefits and a few kilos less on the scale, but is it really a panacea or a new hype? I researched it for you!

In this article you can read the following:

1. What intermittent fasting is right
2. What different methods are there
3. The proven benefits (and harms!) of interrupted fasting
4. How do you get the maximum benefit from it?
5. Conclusion: is it healthy?

Intermittent fasting (intermittent fasting): what is it?

Just to be clear: intermittent fasting, also known as interrupted fasting, is not actually a diet but a lifestyle. This means that you can basically continue to eat anything, but that you eat at certain times of the day and fast the other periods. During the fasting periods you can drink water, coffee or tea without milk and sugar.

Note: if you want to experience the benefits of intermittent fasting, you should eat healthy food. Living on junk food alone obviously has no advantages…

The different methods

If you want to start with intermittent fasting, you must first choose the method that suits you best. There are different methods that you can also vary.

1. The 16/8 method : this means that you can eat for 8 hours a day and then fast for 16 hours. Example: you don't have breakfast until 12 o'clock in the afternoon, you can then eat until 8 o'clock in the evening. Then your period of fasting starts. This method is suitable for beginners because it is easy to follow.

2. Fasting for 24 hours : With this method, you fast for 24 hours. You can do that once or twice a week. Example: if you had your last meal on Monday at 8:00 PM, you will not eat your next meal until Tuesday at 8:00 PM.

   This method is of course a lot more difficult, especially if you are used to eating several small meals a day. It is therefore recommended to start with a simple method such as 16/8 and then gradually build up.

3. Alternate Day Diet (every other day)

   The name says it all: with this variant you alternate a day of eating with a day of fasting. You can choose not to eat anything at all on the fasting days, or to take in a limited amount of calories.

   This method uses your fat reserves (so it is ideal if you want to lose weight quickly.) Please note: it is a heavy method and I would certainly not recommend it for beginners.

The perfect method does not exist

These are just a few methods and there really is no such thing as 'the perfect method.' You should do what feels right for you. There are still many variants and different schemes with which you can get started yourself.

The benefits of intermittent fasting

We often hear that breakfast is the most important meal of the day, and that we should eat at least 3 meals and several snacks. Why would you fast, isn't that unhealthy?

It turns out that there are many benefits associated with intermittent fasting. But have they all been proven?

Indeed, many studies have already been published investigating the benefits. But we should take these benefits with a grain of salt. It mainly concerns research on animals, research on humans is largely lacking. And when research has been done on people, it often concerns small groups.

More research is therefore still needed to determine whether all these benefits also apply to humans. It's not because it has a positive effect in mice that it also applies to us...

Nevertheless, some promising studies have already been published that investigated the positive effects:

1. It is said to stimulate weight loss

Because you eat less often, your body produces less insulin. This means that your fat reserves are used more quickly, because this is where your body gets energy from. This is also shown by research. (1)

If you fast for a long period of time, you give your body the chance to use the fat reserves that stimulate weight loss. Furthermore, more noradrenaline is produced during a period of fasting, which increases fat burning. (2)

2. It may lower insulin resistance

Insulin is an important hormone that balances your blood sugar levels. With insulin resistance, your body cells have become insensitive to insulin. This means that your body no longer responds well to the hormone.

This is often the cause of diabetes, obesity or heart disease.

Fasting balances your hormonal balance and lowers insulin resistance. This stimulates fat burning and you therefore work on weight loss.

3. Body cells are better protected

Animal studies show that if you limit calorie intake, the body cells are better protected against harmful processes such as oxidative stress. (3.4)

A study has also been conducted in humans, this research shows that intermittent fasting would help to fight inflammation in the human body. This study did take place in patients with overweight or asthma.(5)

4. It can reduce the risk of diseases

Animal studies show that intermittent fasting can reduce the risk of certain diseases and cancers. Research has already been conducted into prostate cancer, breast cancer and cardiovascular disease. (6)

In this case, more research is also needed in humans, but the results seem promising.

The cons

1. Motivation is often a problem

When you start something new, you start it with good courage. After a while, that motivation is often gone, making it difficult to maintain the fast. So you have to have some discipline if you want to start fasting.

Beginners can build up the fast gradually. the 16/8 method is ideal for this. The more extreme schedules require a lot of perseverance and are therefore more suitable for advanced students.

2. You must resist temptation

After a long period of fasting, it can be difficult to resist temptation. Your body craves food and then you should certainly not give in. Before you know it you have looted the whole candy cabinet and then it is of course too late ...

How do you get the maximum benefit from it?

Would you like to start intermittent fasting? Only with a healthy lifestyle will you experience maximum benefit. There is no point in eating junk food when you are allowed to eat.

With the following tips you ensure that you benefit from intermittent fasting:

Avoid refined carbohydrates and added sugars

It is best to eat healthy and low-carbohydrate food, so that you stimulate fat burning even more. Eat a lot of healthy fats (think of nuts, fish, avocado, olives…) and make sure you have enough variety of vegetables.

2. Drink lots of water (tea and coffee are also allowed)

When you are fasting you can drink water, coffee and tea. Note: sugar and milk are not allowed, so you drink your coffee and tea pure.

It ensures that you can sustain the fast more easily. Drink enough water to feel full.

3. Exercise improves the result

You don't have to be an avid athlete, but a little exercise works wonders and will only improve the result. Don't have time to exercise? Then take the stairs more often or go into nature for a brisk walk. Every bit helps!

Conclusion

Intermittent fasting is said to boost weight loss, lower insulin resistance and even reduce the risk of numerous diseases. While more research is needed to confirm these health benefits in humans, the results from animal studies are promising.

It does absolutely no harm to give your body some rest now and then, you teach your body healthy habits in this way. If you fast occasionally, you will also have less of a desire for sweets in the long term, and it will also be easier to put those unhealthy snacks aside.

Sources:

1. Obes J Int. (2015). Fasting for weight loss: an effective strategy or latest dieting trend? https://www.ncbi.nlm.nih.gov/pubmed/25540982
2. Nutr. Clin J Am. (2000) Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. https://www.ncbi.nlm.nih.gov/pubmed/10837292
3. Fernandes et al., (1976) Influence of diet on survival of mice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC430247/
4. Hall et al., (2000) Caloric restriction improves thermotolerance and reduces hyperthermia-induced cellular damage in old rats. https://www.ncbi.nlm.nih.gov/pubmed/10627282
5. Johnson et al., (2006). Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1859864/
6. L. V. Meng Meng et al., (2014). Roles of Caloric Restriction, Ketogenic Diet and Intermittent Fasting during Initiation, Progression and Metastasis of Cancer in Animal Models: A Systematic Review and Meta-Analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4263749/