Intermittent fasting was hot topic numero uno in the fitness industry two to three years ago. We all thought that like many other “fads” (and I use that term loosely) that the talk around IF would die down and we’d all get back to arguing over power plates, shake weights and vegan diets.
But that didn’t happen, and Twitter debates, Facebook showdowns and forum wars still rage on the topic of IF.
I myself have dabbled with Intermittent fasting in the past and quite liked it, although I’ll admit it’s not the way I tend to eat most of the time now. I do get asked A LOT about IF though, so rather than turn my hand to an article on the subject, I looked for an expert in field and thought of no one better than Vit Kashchuk of intermittentdiet.com.
Without further ado, take it away Vit…..
Remember the old saying eat a breakfast like a king? After being preached this way, you would think that stopping food consumption for weight loss is absolutely blasphemous! Intermittent fasting has been a topic of much debate and deliberation. Its naysayers often associate problems such as slow metabolic rate, nutrient deficiencies, and loss of muscle mass to intermittent fasting. Nevertheless, do these accusations hold any merit or are they just myths? Let us try to decide for ourselves:
Intermittent fasting reduces metabolic rate
A commonly accepted and widely propagated fact about weight loss is that if you wish to lose weight, then eat at regular intervals. Numerous experts even recommend eating six small-portioned meals throughout the day because eating at regular intervals elevates the metabolic activity and the body’s ability to burn more calories.
I am skeptical in accepting this piece of advice. It seems to be contradicting the fact that the weight gain is the result of over-eating. Personally, I feel that, eating less than you burn seems like a more logical solution than the whole ‘eat at regular intervals to burn more calories’ approach.
Why then have we believed in this idea for such a long time? Over the years, we have been provided with one research study after another, demonstrating that people who do not eat food for long hours see a decrease in their metabolic activity. This research does hold merit if you starve your body for a long period but they may not be credible for short-term fasting.
A recent study published in the American Journal of Clinical Nutrition revealed that it took about 60 hours for the metabolic rate to slow down because of fasting. There are numerous other documented proofs, which show that metabolic rate is not affected until after 72-96 hours have passed.
When it comes to intermittent fasting, apart from all the scientific evidence, there is one logical fact to be considered. In the ‘fasted state’, your body is forced to use stored fats as alternative form of energy because it does not have access to any other form of energy.
Fasting is not beneficial for muscles
We have often heard that the building up of muscles and trying to lose body fat cannot go hand in hand. The simple fact being that both processes are opposite to each other. In this case, the truth has been oversimplified!
You may only face problems with fasting if you prolong your fast for more than 28 hours. When this happens, your body is forced to consume glycogen stored in the liver. Therefore, it is recommended to eat a diet that is rich in protein so that your body may have its supply of amino acids during fasting.
Thus, we can easily ostracize the old theory and conclude that it is possible to have a program that is a combination of weight loss and muscle building training. In my opinion, a combination of intermittent fasting and working out is a better approach for muscle building rather than the traditional ‘bulking’ method. I propose carrying out lifting exercises on non-fasting days while going on intermittent fasting once or twice a week.
Intermittent fasting creates nutrient deficiencies
Intermittent fasting has challenged the long established rules of dieting. You may be skeptical in thinking that consuming zero calories during the entire day may lead to a dearth of nutrients. Here’s the good news to ease your mind – it’s not true.
Basically, intermittent fasting is about teaching your body to eat during certain intervals and not throughout the day. You do not just lose essential vitamins and minerals by fasting for a day. Besides, whatever nutrients are lost in a day’s fasting are regained when you eat the next time. If you are still doubtful, you can take your regular dose of multivitamins on days when you do not fast.
In my intermittent fasting program, I counsel people to fast once or twice a week, after taking an estimate of their activity level and the amount of fat that they have to lose. If a person wishes to pack some muscles, eating a high protein diet is recommended. I encourage people to think of intermittent fasting as a plan where they are not dieting but at the same time, they are not overeating either.
My verdict is that intermittent fasting is much easier than regular dieting. It gives you freedom to eat anything you like. At the same time, it teaches your body to control food urges by letting you eat only during selected hours. However, intermittent fasting is not a magical solution to your weight loss problem. It is one of the ways of restricting your calorie intake.
This article is written by Vit Kashchuk, author of intermittentdiet.com. He’s also owner of diets.md
RESOURCES:
United States National Library of Medicine
http://www.ncbi.nlm.nih.gov/pubmed
American Dietetic Association
Eat Stop Eat Diet Sources
http://eatstopeat.us/ / http://www.eatstopeat.org/
Weight-control Information Network
Mike’s Thoughts…..
I really like this article from Vit. The best thing about it in my opinion is that he doesn’t do what an IF zealot does and say “fasting is a cure for all your weight loss worries.” Rather, he explains the benefits, dispels the myths and acknowledges it’s a lifestyle choice. I love the ease and convenience of fasting, and while I don’t recommend it to clients as a matter of course, I’m more than happy to configure a plan so it includes periods of fasting if that’s what suits a particular client’s needs.
Purely from an anecdotal point too, look at Martin Berkhan — the guy associated with the rise in popularity of IF. He doesn’t look half bad on it
Awesome job Vit, thanks man.
Tags: diet myths, fat loss, if, IIFYM, intermittnt fasting, metabolism
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