Intermittent fasting isn’t a diet. It has nothing to do with what you eat and everything to do about when you eat. Intermittent Fasting (IF) is the self-imposed abstaining from food for a specified period. We all do it naturally from the last calorie we take in at night to the first calorie we ingest in the morning. There are lots of benefits to intermittent fasting. Read on to learn more.
Intermittent Fasting Benefits: Is Intermittent Fasting Just Another Fad?
The short answer is no. Although not a lot of human studies have been done about Intermittent Fasting, this is in no way a new phenomenon. In 1900, an American physician by the name of Edward Hooker Dewey wrote a book called The No-Breakfast Plan and Fasting Cure.
The premise of his book is that a lack of hunger indicates nature’s need to heal and digest existing food and to successfully function and fight against the disease. When eating too frequently we fail to give adequate time for nature to run its course. He suffered from headaches and digestive upset most of his life until he awoke one day and went without his breakfast, which he most often had out of habit rather than hunger. It was the first day he felt truly well, and he adopted the No-Breakfast Plan for himself. While our bodies still function the same as they did back then, our hunger cues have been disrupted by the Standard American Diet (or SAD for short), so we are hungry most of the time.
How is Intermittent Fasting Different Than Other Fasts
While there is likely calorie reduction during Intermittent Fasting, it does not focus on this aspect. Instead, the focus is on giving the digestive tract a chance to eliminate and heal properly. Intermittent Fasting is a lifestyle and is focused on counting the hours between meals instead of the calories.
Intermittent Fasting Helped a Doctor Lose 125 Pounds in 18 Months
In life, sometimes it takes drastic events to take place before we take action. For Fairhaven, Massachusetts physician, Dr. Kevin Gendreau, it was his 32-year-old sister’s battle with ovarian cancer. After watching the aggressive disease take her life, he had a wake-up call.
At the time, 5’9” Gendreau weighed in at 300 pounds. This extreme weight gain began in his first year of college, where he tacked on 50 pounds due to stress-eating. It got even worse when Gendreau found comfort in food after a fight with melanoma took his father’s life that continued through medical school.
“My poor sister, Rachel, she had no choice with her health,” said Gendreau.
“I was choosing to be unhealthy.”
In hindsight, Gendreau realized that many of his health problems – depression, sleep apnea, diabetes, high blood pressure and cholesterol – were linked to an unhealthy lifestyle. It was that realization which kickstarted his lifestyle change. That was back in August 2016…
Gendreau started by simply cutting out processed carbs and limited his calorie intake to 1,700. Those two tweaks resulted in an almost immediate 40-pound weight loss. However, like many will relate to, he hit a plateau in his weight loss journey – a barrier that can make or break one’s progress.
“Ninety percent of my weight loss… is from diet.”
However, Gendreau acknowledged the reality and adjusted his diet accordingly. In addition to keeping out processed carbohydrates, he also consumed more:
- Chicken
- Turkey
- Legumes
- Vegetables
- Black coffee
- Tea
- Non-fat Greek yogurt
- Fruit
- Raw nuts
“When you have a history of binge eating and emotional eating, you have lost all faith in your ability to control your emotions and hunger,” he said. “I had no idea I was as mentally strong as I actually am.”
However, despite making progress, Gendreau could not seem to get his weight down past 225 pounds. It wasn’t until his sister Rachel’s death in June 2017 that he started intermittent fasting, specifically the 16:8 diet (defined below). Although it’s hard to eat within an eight-hour window every day, knowing he would need to be even more involved with his sister’s two young children kept him motivated and accountable. Turns out, this type of intermittent fasting helped Gendreau lose another 60 pounds.
“I am shocked it works. There is always a new diet but this is very medically sound, which is why I loved it.”
But this 125-pound weight loss didn’t happen overnight; it took a year and a half and the following three health tips:
- Keep fat pants and pictures. Gendreau believes keeping old clothes and side-by-side pictures will remind you of how far you’ve come and how much progress you’ve made.
- Find your reason. For Gendreau, his motivation was rooted in losing both his father and sister. This may look different for you, but it’s important to have a motivator that helps keep you accountable and healthy. A specific number on the scale usually isn’t a strong enough why to keep you motivated long term.
- Spoil your appetite. Before going out or on the way, he eats a handful of nuts or carrots and an apple. That way, he’s only hungry enough to consume a drink and salad. You’re not only saving money but keeping your body fueled with high-quality whole foods.
4 Types of Fasting
Juice Fast
This type of liquid fast is usually undertaken for cleansing and weight-loss purposes. Individuals may choose a strict regimen of only fruit juice or vegetable juice for one to ten days; others try it for longer. Many people turn to this type of fast after holidays or after a period of binging to detox. Many experts like me advise against this type of fast. Juice lacks fiber which helps control appetite. Any weight you lose will likely come back.
Cleansing Fast
Feeding the body something to expedite elimination and dispose of toxins is commonly practiced by many people. Examples of cleansing agents are cayenne, lemon and aloe vera.
Alternate Day Fast (ADF)
This is a form of intermittent fasting where you fast every other day. The basic idea is you fast on one day and eat what you want on the next. On fasting days you are allowed to drink as many calorie free beverages as you like–water, unsweetened coffee and tea. This is stressful and I don’t recommend fasting this much. I do believe there are some benefits to an occasional 24 hour fast though (like once a quarter or at the most, once a month).
16:8 Diet
In this type of intermittent fasting, people will restrict their eating time to eight hours per day, while fasting for the remaining 16. People will consume all their calories for the day between, for example, 10am and 6pm or 12pm and 8pm.Technically, people are allowed to eat whatever they want within that window, but I suggest sticking to natural whole foods to achieve maximal results. Experts also suggest, as reported by Prevention, that it is better to start your eating window earlier in the day because blood sugar control and metabolism tend to be higher in the morning. This will help burn calories more efficiently. I love this type of fasting and find it relatively easy to adhere to!
Studies to Support The Benefits
Other than Dr. Dewey’s accounts of treatments for his patients nearly 120 years ago, there aren’t many studies done on humans alone in our time. Obviously more human studies need to be done, but the results we’ve seen in animals are extremely promising. Most studies thus far have been conducted on mice, rats, and fruit flies. They are still noteworthy in relation to the beneficial effects of IF.
Improved Cognitive Function
A vital protein called brain-derived neurotrophic factor (BDNF) helps to produce new brain cells and protects these cells from premature cell death. Studies show that a deficient amount of BDNF has been present in instances of impaired learning, depression, and even Alzheimer’s. Early studies show that Intermittent Fasting can increase levels of BDNF.
A 2014 study conducted on rats and published in the Journal of Neuro-inflammation showed BDNF reduction was prevented and brain inflammation was suppressed in the subjects on a 30 day IF regimen.
Weight Loss
Initially, IF appears to be another calorie restrictive diet, and some people treat it as such, but one indication is that a benefit to IF-induced weight loss is that it is visceral fat being lost, and not just wasting muscle or water, as in a crash diet or prolonged illness.
One study compared 2 groups of healthy, resistance-training males over an 8 week period to find that those put on an IF diet (consuming three meals in an 8 hour period at 1pm, 4pm, and 8 pm) “showed a decrease in fat mass,” even though both groups measured the same in maximal strength and measurements of arm and thigh muscle areas.
Diabetes Prevention
Early studies have found that IF could aide in the prevention of Type 2 diabetes, according to an article published in the Journal of Laboratory and Clinical Medicine. When comparing calorie restrictive (CR) diets to alternate day fasting (ADF) and intermittent fasting, the CR subjects have more weight loss, but all three had a comparable visceral fat loss, and reductions in fasting insulin, and insulin resistance. Given that CR is a more difficult diet to adhere to and often not realistic in terms of lifestyle, this is optimistic for type 2 diabetes treatment and prevention.
Improved Cardiovascular Health
The Journal of Nutritional Biochemistry published an article in March 2005 linking heart and brain health to both CR and IF diets. Rodents on IF diets had higher resistance to heart and brain damage after heart disease or stroke episode. This is linked to “reduced oxidative damage and increased cellular resistance.”
Is Intermittent Fasting Worth Trying?
Preliminary studies (as well as a text from more than a century ago) point to the following results from IF:
- Increased cognitive function
- Weight loss/maintenance
- Diabetes prevention
- Cardiovascular strength
Giving our bodies a chance to digest, heal, and function optimally is the goal. With proper planning, the intermittent fasting benefits can be fantastic.
I intermittent fast everyday and you do too. Remember you are fasting from the last calorie you take in at night until the first calorie you take in the next day. Start by extending the fasting window by an hour or two until you can get into an 8 hour eating window. Fasting is the best way to combat insulin resistance which is the root cause of many chronic diseases. Little steps like this lead to huge results when compounded over time.
