Have you heard of one of the new trends in health and fitness? It’s called Intermittent Fasting, or IF, but many don’t consider it to be a trend at all. Some think that intermittent fasting is the perfect complement to a paleo diet, as our ancient ancestors probably had long stretches of time when they did not eat, during times of drought, after a failed hunt, etc. Other people simply prefer IF because it feels natural to them- many people don’t get hungry in the morning and would rather not eat until later in the day.

Whatever the reason, many people are finding that intermittent fasting suits them well, and some research and experts say that IF could have health benefits, including weight loss.

Photo by Mattia Luigi Nappi

How Does IF Work?

Intermittent fasting describes an eating pattern where you fast for a certain amount of time (anywhere from 14 to 36 hours) then eat your whole day’s worth of calories in a shorter period (usually about an 8-10 hour window). While this style of eating doesn’t require a strict diet, like Atkins or raw vegan, you’ll obviously get the most benefit if you eat sensibly. IF is not an excuse to fast and then binge on junk food.

IF to Lose Weight

If you cut out a meal a day and don’t eat additional calories during your feeding window, you will likely lose weight. “[Study] participants following [a] fasting mimicking diet [for 5 days a month] lost 3% of their body weight. Abdominal fat decreased while lean body mass increased, indicating that the weight lost was mostly fat.” Also, when you are eating constantly (as you would with the eat-every-few-hours method) your body is getting energy from the glucose in your bloodstream. When there is not glucose readily available, your body is more likely to tap into your stored fat for energy.

By the way, the theory that you need to eat every few hours to keep fueling your metabolism has been debunked.

IF to Improve Blood Sugar and Cholesterol

Some research has shown intermittent fasting to lower markers of diabetes (when regular calorie restriction did not. Promising preliminary research has shown that intermittent fasting can reduce total cholesterol, triglycerides, glucose, insulin, and even markers of disease, like interleukins and tumor necrosis factors.

IF to Reduce Inflammation

One study showed that “C-reactive protein (CRP), a marker of inflammation and risk factor for cardiovascular disease, was returned to the normal range in seven of the eight fasting mimicking diet participants who had moderate or high CRP levels.” Inflammation can wreak havoc in the body, leading to many different diseases. Read on to the “extend life” heading to see more about how IF can reduce inflammation and even help you live longer.

IF to Improve Brain Function

Many followers of IF notice a marked improvement in their mental clarity and alertness. Considering that for most of history humans have regularly faced food scarcity, it makes sense that we would evolve to think more sharply when we are hungry so we can search or hunt for food. We are all familiar with the opposite effect of being sleepy and not wanting to move after a big meal. Plus intermittent fasting can help protect the brain against strokes, traumatic injuries, Alzheimer’s disease, Huntington’s disease, and age-related cognitive decline.

IF to Extend Life

Some people fast for longevity since calorie restriction can extend life and delay onset of age-related diseases. Fasting can reduce serum markers of inflammation, oxidative damage, glucose, insulin, and insulin-like growth factor 1 (the last two of which are associated with faster aging and cancer). While many of the studies on fasting are done on multi-day fast periods, IF could have many of the same benefits without the risks. Longo and Mattson write: “fasting cycles provide a much more feasible strategy to achieve the beneficial effects of CR, and possibly stronger effects, without the burden of chronic underfeeding and some of the potentially adverse effects associated with weight loss or very low BMIs.“

IF to Save Time and Money

Think about it- if you eat fewer meals, you’ll spend less time preparing and eating meals, and you’ll spend less money on food. Many people actually find that IF significantly relieves stress for them. It’s one less meal they need to think about per day, allowing them to get more done. Plus they are freed from the worries about eating every few hours.

Resources to Get Started

Are you sold yet? If you’re interested in trying intermittent fasting, check out some of the following sources for more details about IF.

• Leangains
• Nerd Fitness Beginner’s Guide to IF
• Eat Stop Eat
• The Alternate Day Diet