What is intermittent fasting?

8 months 2 weeks 13 hours ago Monday, June 12 2017 Jun 12, 2017 Monday, June 12, 2017 1:31:00 PM CDT June 12, 2017 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - What the heck is intermittent fasting? The simplest definition is that intermittent fasting is a pattern of eating where you make the conscious decision to skip certain meals, then eating at other times.

There are different versions of intermittent fasting. One version is to eat only 500 calories on your fasting days and then eat whatever you want on your feasting days. (I know, it sounds counterintuitive in a way.) Another way is to fast for 14-16 hours every day and the only eat meals during the remaining hours (i.e. you would only eat between 9am - 5pm). 

Prevention magazine did an article on intermittent fasting and the author stated these benefits to fasting:

  1. You burn more fat: If you go without food for six hours or more, your body starts burning fat for fuel. That's probably why researchers at the University of Illinois have found that people who fast every other day lose 90% or more of their weight from fat stores on your thighs and hips. The fat loss is a good 15% higher than what people attain on traditional, diet-every-day plans.
  2. You retain more muscle: Anytime you shed pounds through dieting, you lose a combination of fat and muscle. But with fasting (at least when you do it every other day) you lose less muscle. That matters because your muscle dictates your metabolism.
  3. You control your blood sugar: A number of studies on intermittent fasting have shown that it increases the body's sensitivity to insulin, the hormone that regulates blood sugar.
  4. You protect your brain: The National Institute on Aging has discovered that periodic fasting protects brain cells from routine damage.
  5. You help your heart: Fasting reduces your risk of heart disease by lowering cholesterol, triglycerides and blood pressure, according to a number of studies.
  6. You shed belly fat: A 2012 study by researchers at the University of Illinois found that after eight weeks of alternate-day fasting, participants lost three inches from their waists, regardless of whether they consumed a high-fat or low-fat diet on their feast days.

 

Now that you understand the benefits of intermittent fasting, let’s look at a few different methods. (Maybe you’ll find one that you want to try…)

16/8 or Leangains: This method involves a 16-hour fasting window and an eight-hour feasting window. An example would be to stop eating at 7:00 p.m. and then fast until 11:00 a.m. the next day. During the feeding window, two to three meals are consumed, consisting of healthy, whole foods. There are specific guidelines about what to eat.

To consider: You will skip breakfast and have lunch as your first meal. Keep in mind, if you’re someone who needs to eat in the morning in order to function or if you do early morning workout, this might not work well for you.

5:2 or Fast Diet: Twice a week (nonconsecutive days) you restrict calories to around 500 calories a day (600 calories for men), and for the other five days you eat as if you are not on a diet. You can eat three small meals or two slightly larger meals (lunch and dinner).

To consider: There are no restrictions on what you can eat on regular days, and you can choose which days to fast based on your schedule. However, not eating very much for a whole day can be really tough (especially if you work, exercise or have a family to prepare food for).

Eat, Stop, Eat: This method involves fasting for 24 hours once or twice a week. Simple.

To consider: You only restrict your calorie intake once or twice a week, then eat however you want the rest of the time. However, not eating for a full 24 hours is tough. Also, only restricting your calories once or twice a week may not result in much weight loss.

The Warrior Diet: You fast for 20 hours each day then eat one large meal every night.

To consider: Raw fruits and veggies, fresh juice, and a few servings of protein, if desired, are allowed during the fasting window. The strict guidelines about what to eat for the large evening meal can be hard to follow, and some folks don't like eating a large meal at night.

Alternate Day Fasting or UpDayDown Day Diet: You eat very little one day (one-fifth your normal daily calorie intake), then the next day eat your normal daily calorie intake. Repeat. (For example, on fasting days, you eat 400 calories, and on nonfasting days, you eat 2,000 calories.)

To consider: Cutting this many calories per week results in weight loss. However, you may find it too strict for your schedule to fast every other day. Or you might find it hard to stick to the lower amount of calories on fasting days.

If you are interested in intermittent fasting, I would recommend that you discuss the topic with your doctor first. Especially if you have any medical conditions or take any medications that could be affected.

 

More News

Grid
List
JEFFERSON CITY (AP) — Renovation work on the State Capitol building in Jefferson City begins next week. The... More >>
33 minutes ago Sunday, February 25 2018 Feb 25, 2018 Sunday, February 25, 2018 1:02:27 PM CST February 25, 2018 in News
COLUMBIA – Dogs are putting their hunting skills to the test at a nationwide event in Columbia this weekend. ... More >>
13 hours ago Sunday, February 25 2018 Feb 25, 2018 Sunday, February 25, 2018 12:32:00 AM CST February 25, 2018 in News
COLUMBIA - People from the community put on their bowling shoes to help raise money for a local high school.... More >>
17 hours ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 8:24:00 PM CST February 24, 2018 in Continuous News
ST. LOUIS (AP) — A popular Asian elephant at the Saint Louis Zoo has died. The zoo... More >>
17 hours ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 8:23:00 PM CST February 24, 2018 in News
FAYETTE - Black History Month is coming to an end, but there's still a lot to celebrate. Members of the... More >>
19 hours ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 5:58:00 PM CST February 24, 2018 in News
COLUMBIA - Having a healthy heart was a lesson for people of all ages on Saturday. People attending “Be... More >>
21 hours ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 4:05:00 PM CST February 24, 2018 in News
COLUMBIA - Columbia police have taken a 13-year-old male into custody Saturday in connection with a social media post community... More >>
22 hours ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 2:38:00 PM CST February 24, 2018 in News
ST. LOUIS (AP) — Police say a pedestrian has been hit and killed in a southeastern section of St. Louis.... More >>
23 hours ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 1:39:04 PM CST February 24, 2018 in News
COLUMBIA - The Cradle to Career Alliance hosted a symposium Saturday on what strategies they recommend to help increase your... More >>
1 day ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 12:24:00 PM CST February 24, 2018 in News
ST. LOUIS — Two men convicted in a 2015 drive-by shooting of a St. Louis police sergeant have been sentenced... More >>
1 day ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 10:44:00 AM CST February 24, 2018 in News
SPRINGFIELD — A 75-year-old man has been found guilty of financially exploiting an older Springfield woman. Howard Roberts of... More >>
1 day ago Saturday, February 24 2018 Feb 24, 2018 Saturday, February 24, 2018 10:43:00 AM CST February 24, 2018 in News
Chesterfield, MO - Nearly two weeks after a shooting in Parkland, Florida that killed seventeen students and teachers, students... More >>
1 day ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 10:18:00 PM CST February 23, 2018 in News
JEFFERSON CITY - Some veterans living in or near the Truman VA clinic often have to make the drive to... More >>
1 day ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 8:07:00 PM CST February 23, 2018 in News
COLUMBIA - Ameren Missouri proposed an incentive program to install more charging stations for electric cars across Missouri. The program,... More >>
1 day ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 7:28:00 PM CST February 23, 2018 in News
ST. CHARLES - The man accused in the death of trooper James Bava is facing lowered charges as his second... More >>
1 day ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 5:45:00 PM CST February 23, 2018 in News
COLUMBIA - The Columbia Police Department spent the morning investigating a possible threat against Columbia Public Schools. The post... More >>
1 day ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 4:27:00 PM CST February 23, 2018 in News
COLUMBIA - The Show-Me State Games isn't officially until June, but the competition is already underway. More than 90... More >>
1 day ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 4:22:00 PM CST February 23, 2018 in News
COLUMBIA - Mary Ratliff grew up in the small community of Ripley, Mississipi. It is a community where she said... More >>
1 day ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 1:52:00 PM CST February 23, 2018 in News
Columbia, MO
Broken Clouds 47°
2pm 49°
3pm 51°
4pm 52°
5pm 52°

Select a station to view its upcoming schedule:

Coming Up Next

11:00a
NHL Hockey
2:00p
2018 Olympic Winter Games
5:00p
KOMU 8 News @ 5
1:30p
Paid Program
2:00p
Crazy People
4:00p
Rules of Engagement

Tonight's Schedule

7:00p
2018 Olympic Winter Games
9:30p
A.P. Bio
7:00p
It Could Happen to You
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Family Guy