Is intermittent fasting safe? Remember that you’re only supposed to fast for twelve to sixteen hours and not for days at a time. You’ve still got plenty of time to enjoy a satisfying and healthy diet. Of course, some older women may need to eat frequently because of metabolic disorders or the instructions on prescriptions. In that case, you should discuss your eating habits with your medical provider before making any changes.
Intermittent fasting may work amazingly well for some people, and terribly for others. Most importantly, if you do decide to give intermittent fasting a try, be sure to listen to your body’s feedback. Easing into intermittent fasting by starting with shorter fasting windows can help with initial symptoms of hunger and discomfort. But if it becomes too uncomfortable, be honest with yourself, accept it, and move on.
The biggest concern most people have is that Intermittent Fasting will lead to lower energy, focus, and the “holy crap I am hungry” feeling during the fasting period and ruin them. People are concerned that they will spend all morning being miserable because they haven’t consumed any food, and thus will be miserable at work and ineffective at whatever task it is they are working on.
Of course, most people use IF with another weight-loss plan. For instance, you might decide to eat 1,200 calories a day to lose weight. You may find it much easier to spread out 1,200 calories within two meals and two snacks than in three meals and three snacks. If you’ve struggled with weight loss because your diet either didn’t work or was simply too hard to stick to, you might try intermittent fasting for quicker results.
Surprisingly, since I've started intermittent fasting I've increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I've spent training (down from 7.5 hours per week to 2.5 hours per week).
After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.
So, the idea that intermittent fasting is bad for women is only partially true. Your body will do strange things if it thinks it’s starving. That’s normal, expected, and part of your evolutionary biology. The key to making it work is to give your brain the energy it needs and assuring your metabolism that everything is a-o-k and you’re not in the middle of a famine or disaster.
This is excellent, thank you! One thing I would love to see added to this research is the keto effect of just water over those 120 minutes, and THEN the keto effect of adding a tad bit of protein, such as collagen powder (I use the green tub great lakes powder; it dissolves great in coffee). I feel like that might put your test even more into an annals of science, and for us folks who don’t have the finger prick blood testers, it would be fun to know. Also, sugar free sweeteners like splenda (!!) or stevia–do they have any effect? Anyway–great read, exactly what I was looking for when I googled my question.
IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fung’s 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
Intermittent fasting (intermittent energy restriction or intermittent calorie restriction) is an umbrella term for various eating diet plans that cycle between a period of fasting and non-fasting over a defined period. Intermittent fasting is under preliminary research to assess if it can produce weight loss comparable to long-term calorie restriction.
As far back as the 1930s, scientists have been exploring the benefits of reducing calories by skipping meals. During that time, one American scientist found that significantly reducing calories helped mice live longer, healthier lives. More recently, researches have found the same in fruit flies, roundworms and monkeys. Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more. Plus, there’s data to suggest that limiting food intake may reduce the risk of many common diseases. Some believe fasting may also increase the body’s responsiveness to insulin, which regulates blood sugar and helps control hunger.
Intermittent fasting is probably what you’d think. It’s fasting… intermittently. Or, to be a bit clearer, it’s skipping meals. But while missing a meal will certainly mean fewer calories throughout your day, the magic of intermittent fasting isn’t just in how it reduces food intake, but in how it helps your body make better use of the calories you keep.
Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of “simple enough that you'll actually do it, but meaningful enough that it will actually make a difference.”
Keep these studies in mind as your body tries to play tricks on you during your first day of fasting. Even after three days of fasting, health complications are highly unlikely. However, it is important to know about the possible issues that can be caused by fasting. If you choose to incorporate fasting into your daily diet, you typically want to eat every day as well. Occasionally going on a longer period of fasting.
AN IMPORTANT CAVEAT: Intermittent Fasting can be more complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into this category, check with your doctor or dietitian before adjusting your eating schedule. It also affects women differently (there’s a whole section dedicated to that below)