Fasting Intermittent Fasting
This is a comprehensive guide on intermittent fasting and weight loss. In this article, we’ll cover the science behind fasting intermittent , how it works in practice, potential side effects, and tips on what to eat and avoid. Please note, this is a general educational resource and not clinical advice. If you have a medical condition, such as diabetes, consult your healthcare provider before making any changes to your diet, especially if you are taking medication.
What is Intermittent Fasting?
Intermittent fasting involves cycling between periods of fasting and eating. There are two main methods:
- 5:2 Diet: Eat normally for five days a week and reduce your calorie intake to around 500-600 calories on the other two days.
- 16:8 Diet: Fast for 16 hours a day and eat within an 8-hour window. This cycle is usually followed daily or almost daily.
Intermittent Fasting
When we consume more energy than the body needs, insulin is produced to break down carbohydrates into glucose. This glucose is used by cells for energy or stored in the liver and muscles as glycogen. When glycogen stores are full, excess glucose is converted into fat.
During fasting, insulin levels drop, signaling the body to burn stored energy. Initially, the body uses glycogen from the liver. Once glycogen stores are depleted, the body starts breaking down fat for energy, leading to weight loss.
Practical Methods of Intermittent Fasting
5:2 Diet
- Five Days: Eat normally.
- Two Days: Consume 500-600 calories.
16:8 Diet
- Fasting Period: 16 hours.
- Eating Window: 8 hours.
Intermittent fasting can create a 25% total calorie deficit over the week, aiding in weight loss. However, it’s crucial to monitor your food intake during eating periods to avoid counteracting the benefits.
Foods to Incorporate
For non-fasting periods, align your diet with general healthy eating guidelines. Here are five food groups to consider:
- Whole Grains:
- Examples: Oats, whole grain bread, whole grain pasta, brown rice.
- Benefits: Slow release of glucose, rich in fiber, vitamins, and minerals.
- Lean Meats and Fish:
- Examples: Skinless chicken, low-fat turkey, white fish (haddock, cod), oily fish (salmon, sardines, tuna, mackerel).
- Benefits: High in protein, omega-3 fatty acids for brain and heart health.
- Dairy Products:
- Examples: Skimmed milk, low-fat Greek yogurt.
- Benefits: Rich in calcium for bone health.
- Fruits and Vegetables:
- Benefits: Provide vitamins, minerals, and fiber.
- Lentils, Beans, and Pulses:
- Benefits: Low in fat, high in protein, fiber, vitamins, and minerals.
Foods to Avoid
Certain foods should be avoided to maximize the benefits of intermittent fasting:
- Refined Carbohydrates:
- Examples: White flour, white bread, white rice, white pasta, many breakfast cereals.
- Issues: Rapid spike in blood glucose levels.
- Sugar:
- Examples: Table sugar, maple syrup, sugary drinks, sweets, chocolates, ice creams, biscuits.
- Issues: High in simple sugars.
- Complex Animal Fats:
- Examples: Dripping, lard.
- Issues: High in saturated fats.
- Red and Processed Meats:
- Examples: Bacon, sausages.
- Issues: High in saturated fats.
- Processed Foods:
- Examples: Cakes, pastries, biscuits, pies, convenience foods.
- Issues: High in calories, saturated fats, and added sugars.
Side Effects of Intermittent Fasting
Some people may experience headaches and constipation. These can be minimized by drinking plenty of fluids and consuming enough fruits and vegetables on fasting days. Always consider your personal health and medical conditions, and consult with a healthcare provider or dietitian before starting an intermittent fasting diet.
Benefits of Intermediate Fasting 16/8
Intermittent fasting can be an effective tool for weight loss when done correctly. Be mindful of your food choices during eating periods and consult with healthcare professionals if you have any concerns.
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Disclaimer: This is an educational post, not clinical advice. Please read the full disclaimer in the description box.
72 Hour Fasts
Fasting can have incredible benefits for your immune system, especially if you can achieve a 72 hour fast. While it might take some time to work up to this duration, even a 48 hour fast can yield significant results. Periodic fasting, such as a 72-hour fast once a month or every two months, can help literally grow a new immune system. Here’s how fasting can boost your immunity and promote overall health.
Benefits of a 72 Hour Fasts
Boosts White Blood Cells
Fasting can increase the production of white blood cells, including macrophages and neutrophils, which are phagocytes. These cells clean up debris and kill viruses and bacteria using different chemicals, essentially “eating” different pathogens.
Enhances T Cells
Fasting enhances the function of T cells, particularly T regulatory cells (T reg cells), also known as T suppressor cells. These cells suppress an overactive immune system, which is crucial in preventing excessive inflammation and cytokine storms that can cause collateral damage in the body.
Reduces Inflammation
Fasting strongly suppresses inflammation. Cytokines, which are signaling communications between white blood cells, play a significant role in inflammation. Fasting helps support cytokines that reduce inflammation, creating a more balanced immune response.
Supports B Cells
B cells are essential for creating antibodies and developing memory from past infections, preparing the body for future infections. Fasting supports the function of B cells, enhancing the body’s ability to fight off pathogens.
Enhances White Blood Cell Weapons
Fasting improves the weaponry of white blood cells, enabling them to fight stronger and more effectively. This enhancement ensures that the immune system is better equipped to handle infections and other threats.
Activates Stem Cells
Fasting decreases the levels of PKA (protein kinase A), which needs to be inactivated for stem cells to be activated. Stem cells, particularly from the bone marrow, are crucial for building a new immune system, promoting overall health and resilience.
Promotes Autophagy
Fasting triggers autophagy, a process where the body cleans out old and damaged white blood cells, creating space for new, efficient cells. This cleanup is essential for maintaining a robust and effective immune system.
Conclusion
Periodic prolonged fasting can significantly enhance your immune system by boosting white blood cells, reducing inflammation, supporting B and T cells, and promoting autophagy. For more information on about various types of fasting and their pros and cons you can check frontiers article, and for more knowledge about weight loss diet plan you can visit our recent post blog here. below.
