Section 1 - Introduction and Basics

The Origins of Intermittent Fasting

Fasting is an ancient form of human endeavour designed to bring clarity to the mind.  By starving the body of food, the process of digestion ceases and the body begins to harness all its remaining energy in preparation for a time of scarcity.  Buddhist monks have been using the process in extreme forms for centuries. Legend has it that the most spiritually enlightened were able to go months and even years in a meditative state without the need to eat.  This can be likened to the way that reptiles or hibernating mammals will remain in a state of suspended animation for long periods of time in order to conserve energy.

However, a buddhist monk would not be capable of holding down a hectic job in the city or be able to exercise at optimal performance whilst embarking on a spiritual fast of this nature.  In such a way, intermittent fasting is perfect for people who have busy and active lifestyles but also want to create a clarity of mind, lose fat and gain muscle in order to develop a healthy balance between mind, body and soul.

What is Intermittent Fasting?

Intermittent fasting (I.F) is not a diet plan.  It is a program that sets out a schedule for controlling when you’re allowed to eat and when you’re not.  One gives themselves an eating window and a fasting window within each 24 hour period or for certain days within a month. This consolidates the consumption of calories and allows the body to maximise nutritional absorption.  It also means that the digestive system will not be working when the body sleeps.

Section 2 - Advantages and Disadvantages

Comparing I.F to diets

As has already been stated, I.F is not a diet plan.  It does not set set out what foods need to be consumed or suggests an amount of calories that should be taken during the eating window.  Everyone’s body works in a very different way so it’s prescriptive and often unhelpful to suggest the types and quantities of food that should be eaten.  What’s important is to make sure that your body gets sufficient energy to perform your daily tasks and exercise in a way that will maintain or even accelerate your progress.  This can be measured in calories. There are several apps and devices that can accurately measure how many calories you burn in your typical day to day life. The only dieting suggestion in this regard it to match it with your calorie intake during the eating window.

Advantages of I.F

There are both health related and practical benefits of I.F which is the reason it has been growing exponentially in popularity over the last few years:

• Bigger, more satisfying meals: By committing oneself to a strict program of I.F, snacking is hugely reduced.  There is very little point in wasting calorie intake on small meals with low nutritional values as it will make the fasting window that much harder.  Meals and eating will become much more sacred practices that will be prepared and undertaken with diligent care in order to maximise nutritional benefits.  Preparing big, satisfying meals whilst performing I.F will make eating more rewarding for the mind, body and soul.
• Reduced Hunger: Adapting to the eating schedule of I.F will take a few days for the body to get used to.  At first, the body will be shocked by the change in consumption and hunger pains are normal.  However, after a few days, the body will adjust to the new schedule and hunger will be easy to control.  This brings more clarity to the minds and allows the body to release energy with precisions that will target fat supplies whilst maintaining muscle growth.
• Time Saving: By reducing the amount of meals consumed in a day, one spends less time preparing and cooking food.  Consolidating calorie intake to one or two main meals means that the rest of the day can be used for more productive tasks.  Abstaining from breakfast will allow more time to prepare for the work day or perform a workout.
• Improved Focus and Concentration: One of the main reasons that people often feel lethargic in the mornings is because they have eaten too much, too late the night before.  If the body has been forced to remain active in order to digest large meals then the quality of sleep is hugely reduced. Furthermore, by creating a routine for eating, the body is able to prepare for food intake, maximise the nutritional absorption and provide slow releasing energy through the day which will maintain consistent high-performance in physical and cognitive functions.
• Improved Vascular System: I.F has been scientifically proven to improve the vascular system by forcing the body to be more efficient with it’s transfer of energy to the muscles.  This improves performance with high intensity physical exercise, creates a better skin complexion and tone as well, aids muscle growth and enhances cell tissue repair.

Disadvantages of I.F

It is important to note that I.F is a spiritual exercise in many ways and not a miracle cure.  Like any form of meditation or disciplined lifestyle, it requires a resilient and committed state of mind.  Most disadvantages of I.F can largely be attributed to a lack of discipline rather than any physical illness.

• Eating disorders: Some people will try to do too much with an I.F regime.  Obsessive compulsive behaviour can lead to anorexia or other eating disorders.  The main thing is to remain rational and never let I.F control your life.
• Overeating: By only allowing a small eating window the danger is to load far too much food into the body at one time.  This will create the stomach to stretch and put unnecessary strain on the digestive system. The eating window is a consolidation of calorie intake that matches the energy which is typically burned in a day.  It sounds simple but it’s a common mistake for people to load up on far too much food during the window. This will not make the fasting period any easier, it will just cause the body to slow down in order to deal with the strain of too much food.
• Caffeine addiction: One danger of I.F is to rely upon coffee or other forms of caffeine in order to gain energy.  This actually does not help your body. It creates peaks and spikes in energy levels which is the exact thing that I.F tries to avoid. Adjusting to the routine of I.F may be challenging at first but the body will learn to adapt. Caffeine inhibits this process and will create a unhealthy dependency.
• Lethargy: I.F should not change one’s natural lifestyle.  Many people will might make the mistake of doing less during fasting periods in order to conserve energy.  This defeats the purpose of I.F in the first place. One must be motivated when embarking on I.F for the first time and perform physical activities with the same rigour as before.  It will be tough at first so and, without discipline and motivation, lethargy can ruin the entire plan.

Section 3 - Permitted Foods

This section reiterates the point that I.F is not a diet plan.  In such a way, there are no foods that are permitted or forbidden.  This is great for people who enjoy eating things that might be generally regarded as ‘unhealthy’.  Nonetheless, making sure that one gets food with high nutritional values is generally important for a healthy body.

Suggestions of what to eat

• A whole foods diet is generally promoted with I.F because it ensures that all the vitamins and minerals are included whilst also providing slow releasing energy for the muscles and brain.
• Processed foods should be avoided because they take a lot of energy to be digested efficiently.  This is energy that could be used far more productively by the completion of daily tasks such as work and exercise.
• If one has strong preferences for certain foods and does not want to change that diet then it is completely fine.  However, it’s suggested that supplements should be added if there are any deficits in essential minerals of vitamins.
• Periods of fasting does not mean ‘nil by mouth’.  Water is essential and should be drank regularly in order to maintain the hydration for the optimal function of organs, muscles and cognitive functions.  Green tea is also permitted and encouraged during times of fasts because it catalyses the process of detaching and burning fat cells for energy.

Section 4 - Methods of Intermittent Fasting

Almost all forms of I.F are performed daily but some may prefer a monthly schedule.

Daily I.Fs

Daily I.Fs are based on a 24 hour day starting and ending at midnight.  During this period, a window is chosen where calorie intake is permitted.

• The 16/8 method: One can fast for 16 hours a day with an eating window of 8 hours. For people working within time constraining jobs, where sleep will occur between 10pm and 6am, the window for eating is usually set between 10 am and 6 pm.
• The 20/4 method: One can also fast for 20 hours a day with a 4 hour window for eating.  The eating window will generally be between 12-4 pm, 2-6pm or 4-8 pm depending on lifestyles and exercise programs.
• The 23/1 method: In its most extreme, I.F can be observed with 23 hours of fast and 1 hour of eating.  For those embarking on this plan, the hour of eating is generally early evening, after work and after a workout where a whole day’s calorie intake will be consolidated in a single large meal.

Monthly I.Fs

Monthly I.Fs are a lot more rare than daily ones. This is when one abstains from eating for an entire 24 hour period for different days within a month.

• 3/month: Ten days of normal eating followed by one day of fasting.
• 4/month: Seven days of eating followed by one day of fasting.
• 5/month: Six days of eating followed by one day of fasting.
• 6/month: Five days of eating followed by one day of fasting.
• 7/month: Four days of eating followed by one day of fasting.

Its generally not advised to do any more than 7/month.

Section 5 - Health Aspects

The physiological benefits of I.F have been studied in many top universities and the results reveal important and far reaching benefits.

• Hormone Secretion: The body becomes more efficient during I.F so that it can maximise the intake of food.  Hormones such as adrenaline, testosterone and thyroxine will be secreted more effectively which can improve energy levels and catalyse the process of weight loss.
• Insulin control: By reducing the amount of time that digestion takes place each day, the body will not need to secrete insulin so often.  This will stabilise sugar levels and reduce the risk of type 2 diabetes.
• Improved Autophagy: Redundant cells will be removed more effectively creating the regeneration of healthy cells creating more efficient organs, brain functions and skin complexion.
• Lower Cholesterol: High cholesterol can lead to high blood pressure, heart disease and even death.  By limiting the window for the consumption of fatty foods, the body can regulate cholesterol level more easily and safely.

Section 6 - Integration into Daily Rhythms

I.F is generally extremely easy to fit into most daily routines.  In fact, it reduces the amount of time needed to prepare and cook meals meaning that, if anything, the inclusion of I.F will allow for the integration of more, productive, activities.

Sport and I.F

The feeding window can be adjusted to best fit around sporting events.  Ensuring that enough energy, protein and nutrients are consumed for the amount and type of physical activity is the main focus.  The feeding window can come before or after the sporting event, it’s not hugely important. What’s important is making sure that the intake matches what the body needs to perform at optimal levels.

Muscle Development and I.F

One of the main concerns with limiting calorie intakes is that it will affect muscle growth.  With most diets, especially calorie deficit ones, the body will prioritise efficient bodily functions over the maintenance of muscles.  This means that, even with intense workouts, muscles will not grow. However, I.F is not a diet and there is no calorie deficit. Fat cells are targeted during intense exercise whilst muscle growth is maintained because it’s seen as a necessary and prioritised aspect in order to perform essential tasks within a daily routine.  Making sure that one eats enough, and gets enough protein and nutrients, during the feeding window is the only concern.

Section 7 - Tips and Tricks

• Adding a dash of sea salt to water whilst fasting will provide the body with minerals and electrolytes needed to maintain a healthy system.
• Drinking a small glass of apple cider will help to maintain stable blood sugar levels.
• Drinking green tea catalyse the mobilisation and burning of fat cells for energy.
• Caffeine can help to maintain concentration  and increase energy but should be used sparingly to avoid dependency.
• Sparkling water will reduce the feeling of hunger due to the gas.
• Working out during a fast burns the most fat.
• Stay busy, and, before you know it, the fast period will be over and it’s time to enjoy a well deserved meal.

Section 8 - Misunderstandings

• Eating breakfast does not speed up your metabolism.
• Eating every 2-3 hours does not speed up your metabolism.
• I.F can actually speed up your metabolism.
• I.F will not cause the loss of muscles.
• I.F does not cause the body to go into starvation mode.