If you have questions about Intermittent Fasting(IF)/ Fasting, this video is made for you.
In my previous videos, I have mentioned using IF to lose weight. Yet some audience seems to have some doubt about IF. Thus, I have researched and summarised some materials for you. The reference links are stated in the description below. I will discuss the impact of Fasting on fitness and health perspective. Before that, we have to learn what is fasting.
Fasting means you voluntarily stop feeding for a certain amount of time. In fact, in the ancient time, animals, human included, hunts for living. They don’t have regular meals everyday, which lead to fasting in general. Human, therefore, are well adapted for fasting. On the contrary, human, nowadays, are too well fed in abundance society, people tend to have more than they need, resulting in over-nutrition and obesity. In recent years, the prevalence of fasting can be attributed by science studies showing the benefits of Fasting in weight loss and health perspective.
There are different types of Fasting.
- The most common one is Intermittent Fasting: 16/8, 20/4, one meal per day etc.
- There is also Prolonged Fasting: 3, 5, 7, 10-day fasting, 5:2 Diet etc.
Study shows Prolonged Fasting seems to have more health benefits in general, including help preventing cancer, improve brain functions & focus, anti-aging, prevent Alzheimer’s disease etc.
As most of us are interested in losing weight, this video focus more on Intermittent Fasting (IF) instead & we will go through its details.
Intermittent Fasting Impact on Fitness
Intermittent Fasting (IF) on Weight Loss
As mentioned in previous videos, the main reasons are the decrease of insulin secretion and the increase secretion of Human Growth Hormone (HGH). Insulin regulates the metabolism of carbohydrates, fats and blood glucose level. In short, more insulin, more fat. HGH, on the other hand, helps reduce fat & build/maintain muscle.
If you want more details, you may watch Dr. Berg & Dr. Fung’s videos. They are the expert in these fields and are pretty convincing. You may also view more real life successful stories in the web, and you may look that up.
Intermittent Fasting & Starvation Mode
You may wonder: will Fasting lead to starvation mode where metabolic rate decreases and thus, harder to lose weight?
- The answer is NO!
The main reasons are the increase in HGH (and Adrenaline) so the metabolic will not drop. Some study, even show a slight positive increase in metabolic rate, so don’t worry about it.
Intermittent Fasting & Muscle Loss
You may also wonder: Will Fasting lead to muscle loss?
- Again, NO!
The same reasons apply: The increase in HGH which help maintain the muscle mass.
Intermittent Fasting & Training
Can you train during the fasted state, will that make you so hungry and weak?
- The answer is you CAN train in the fasted state.
Again, the increase in HGH & Adrenaline help you stay sharp and fresh. Feeling weak is just a mental illusion. Of course, it only applies to IF, but not Prolonged Fasting.
Intermittent Fasting Impact on Health
Now, we will talk about more on the health related effects.
Will you be hungry all the time? When you first attempt to fast, hunger will come to you. There are several reasons:
- The major is that physiological clock at which you are adapted to feed. So you will feel hungry at the corresponding time due to the release of hunger hormone(Ghrelin & Orexin).
- Even when you are well adapted to IF, you may experience hunger in early morning. Why is that? This is because of the spike in Cortisol in early morning, which lead to a drop in blood glucose, making you feel hungry.
The hunger signal does not imply that you are lacking nutrient. It is just the brain & body functions to keep you alert of foods. These hormonal secretion will adjust according to your new eating habit. So you must endure the discomforts when you first start IF for a period of time, may be a few days, may be a few weeks. Once you are adapted to the new eating habit, you will not feel hungry again.
- Another reason is that you actually lacking nutrient, leading to exhaustion, but they rare cases. Unless you are literally having a malnutrition or starving, these hunger signals are just the brain games.
In case, if you feel very starving, weak, headache, dizzy etc, then you should stop fasting and eat some foods for energy.
Dealing with Discomfort
If you are just feel a little bit hungry, there are some tips for you:
- Approach it in a progressive manner. Take your time and don’t rush. Start by trying 12 hour fasting first, and then gradually increase to 16 hours. Adjust the time & frequency of the meals gradually. Let your body adapt it gradually with less discomfort.
- If you feel hungry, you may drink water or tea to lower your hunger.
- If you feel some discomfort like headache/dizzy, which may indicate the lack of minerals. Try intake some salt in your mouth directly.
If it doesn’t help, please consider stop the fasting.
Some may wonder will Fasting/Intermittent Fasting/skipping meals will cause problems to gallbladder/ gallstones?
After some diggings, it is advised that: Those with gallbladder problem should be cautioned or avoid fasting. But for majority healthy people, there are NO concerns about that.
In fact, there are tons of information about IF/Fasting. If you are interested, you may look that up, or refer to the reference I provided.
Should I adopt Intermittent Fasting/Fasting?
Regarding whether you should try IF for losing weight or general lifestyle, it is a completely personal preference. You should try to do more diggings and trials yourself. In indeed, IF/Fasting is not for everyone, there’s still some unknown area. And no guarantee that the information found are completely flawless or just. This video is just a proper introduction to Fasting/IF. Believe/Adopt or not is entirely up to you.
Finally, I have made a infographic to summarise this video.