1. Intermittent Fasting Can Help You Lose Weight
For years it was widely accepted that in order to lose weight we had to eat regular meals to increase our metabolism. But the recent studies on intermittent fasting reveals this is not completely true. It has been shown that short-term fasting can increase your metabolic rate by 3.6-14%, (1, 2), by enhancing your bodies hormone production. During fasting, your body will lower insulin levels, increase growth hormone and norepinephrine, which result in the breakdown of body fat to be used for energy.
Intermittent fasting also limits your time of eating each day, which should result in fewer meals if you are eating only when you are hungry during that window. So, by reducing the number of calories you consume, while increasing your metabolism, intermittent fasting offers a very effective strategy to drop body fat fast.
A scientific literature review conducted in 2014 found that intermittent fasting to result in 3-8% weight loss over 3-24 weeks (3). It was also found that subjects lost 4-7% of their waist circumference, indicating improved overall health due to the highly correlated health risks found in people with high abdominal fat. In addition, intermittent fasting has been found to be the best fat loss method for those who also want to maintain as much muscle mass as possible.
One of the downsides of fat loss is the associated drop in muscle mass due to the restriction of calories. But it has been found that intermittent fasting for weight loss, actually maintains more muscle mass than the tradition calorie-restricted weight loss diets that most bodybuilders use (4).
All things considered, intermittent fasting can be an incredibly powerful weight loss tool. More details here: https://www.vpa.com.au/Intermittent-Fasting-for-Weight-Loss.
2. Intermittent Fasting Changes Your Hormones, Cells and Genes
When you go without food for periods of time, your body kicks into gear and starts to initiate some really interesting biological improvements which allows for your body fat to become more readily available to be used as energy.
- Insulin: When you fast your blood levels of insulin significantly decrease, allowing your body to burn fat much easier (1).
- Human growth hormone (HGH): Studies have shown that when fasting your HGH can increase up to 5 times (2, 3). High HGH levels in your body has been correlated with an increased ability to burn body fat as well as increase lean muscle mass (4, 5).
- Genetics: Studies are now showing fasting to have incredible anti-aging and anti-cancer benefits as it through its ability to manipulate gene expression (6, 7).
- Cellular repair: During fasting your body undergoes a type of cellular cleaning specifically in the brain, where new cells are formed to replace older destroyed cells (8).
3. Intermittent Fasting May Help Prevent Cancer
Although the research is in its infant phases and human studies are still required, there are a large number of significant findings to show that fasting may prevent cancer in animals (1, 2, 3, 4).
Despite these being limited research into the implications of fasting within human populations, there are some exciting studies showing a significant reduction in side effects of chemotherapy within human cancer patients (5).
4. Intermittent Fasting Can Reduce Inflammation in The Body
Inflammation in the form of oxidative stress can be devastating for anyone who is trying to live a healthy and energy filled life, as it is one of the leading causes of DNA damage, leading to chronic diseases and rapid aging (1, 2).
Research is now showing us that intermittent fasting has an incredible ability to strengthen the body’s resistance to inflammation and oxidative stress, in addition to fighting oxidative stress in chronic pre-existing conditions (5, 6, 7, 8)
5. Intermittent Fasting May Help You Live Longer
Recently Intermittent Fasting has become very popular amongst anti-aging biohackers and in fact, many anti-aging experts too.
Studies have shown that Intermittent Fasting can expand the lifespan of animals significantly (1, 2). In fact, one study showed that the rats who fasted every second day lived 83% longer than the rats who didn’t (3). Although these studies have not been proven in human populations, the fact that Intermittent Fasting has countless other positive health benefits does suggest that the increased lifespan correlated to Intermittent Fasting would be expected in humans also.
So How Does Intermittent Fasting Work?
There are two common methods of Intermittent fasting:
- 16 & 8 method: During your 24 hour day you fast for 16 hours, and only eat during an 8-hour window. The most common eating window is 12pm-8pm (skip breakfast).
- Eat stop eat method: This is simply a full day (24 hours) fast each week.
Our Intermittent Fasting Formula
- When first starting we suggest drinking black coffee until your body gets used to the new fasting regime. This will help you feel energised, while also suppressing your hunger.
- During your 8-hour window of eating we suggest keeping your meals to 2-3, don’t just eat because you are allowed to, try to listen to your body and eat when you are hungry. Calories still count, so you don’t want to go crazy.
- Ensure you are getting highly nutritious food when you break your fast. If you break your fast with unhealthy food, your body will not respond very well and you will find yourself feeling sluggish and tired for a few hours. We suggest health fats and proteins, this will energise you for the rest of the day while keeping your blood sugar level stable.
- If you are doing weight training in the morning and not breaking your fast until after lunchtime, you can sip on BCAA’s to feed your muscles and start the recovery process without affecting the fasting process too much.