This old saying “You are what you eat” is something that we hear often when we are young, and for good reason. This is something that health experts say often because it is true.
But more and more, nutrition experts say food timing may actually be just as critical, if not more so. Even though it has been commonly accepted that the quality and quantity of food are the most important dietary factors, experts are now saying that when you eat may be just as important, if not more. The importance of timing may be just as crucial as many health experts believe. “We almost never focus on when we eat,” says Michael Crupain, MD, MPH, author of “What to Eat When.”
scientist are beginning to think differently about weight loss methods, including the ketogenic diet and intermittent fasting. The change is based on new findings and the increasing popularity of these methods.
What Is Intermittent Fasting?
The practice of fasting is not new and can be traced back to ancient times. People are finding more success with intermittent fasting (IF) recently, where you eat only during certain hours of the day or days of the week. This method has become more popular along with the keto diet. The idea is to not eat for longer periods of time so your body will go into a state of ketosis and burn fat for energy instead of carbohydrates.
However, not everyone who engages in IF follows the keto diet. Potential benefits of intermittent fasting that have been suggested include weight loss, lower blood pressure, improved mental state, reduced inflammation, and improved cellular repair.
The article states that there is not enough evidence to support the benefits of IF, but the available data suggests that it may help improve insulin sensitivity and reduce belly fat.
Dr. Crupain believes that the IF movement is due to the changing science that suggests that our internal body clock affects our health. This is according to research done in 2013.
“Our circadian rhythm isn't just about sleep. It actually changes our metabolism throughout the day, so that when we eat can make a big difference,” he says. “By eating in line with when our body is best primed to use food, we basically hack our metabolism and optimize health. By contrast, eating out of sync with our circadian rhythm can lead to weight gain and other health issues.”
Types of Fasting Diets
In addition to keto and intermittent fasting, there are a few other diets that put a serious emphasis on meal timing, fasting and weight loss, including:
1. Dr. Crupain's What to Eat When
According to Dr. Crupain, the concept of fasting does not have to be daunting and provides readers with a few principles on how to eat in alignment with his food timing clock.
First, eat your meals during daylight hours. He says that our circadian rhythm is set by the sun, and that our bodies are programmed to eat when the sun is out and fast when it is dark.
He emphasizes the importance of consuming most of your calories earlier in the day and fewer calories later in the day. Your biggest meals of the day should be breakfast and lunch, with dinner being the smallest. You should try to eat a traditional dinner with protein and vegetables earlier in the day. You should avoid simple carbs like sugar and saturated fat.
You should have a fasting window of at least 12 hours each day, according to Dr. Crupain.
2. The 16:8 Diet
According to Johns Hopkins Medicine, the 16:8 diet involves eating during an eight-hour window, followed by 16 hours of fasting (which includes the time you're asleep).
This type of intermittent fasting is popular because it is easy to follow; you simply eat and fast during specific windows and do not have to worry about any other rules.
3. Alternate-Day Fasting
This diet involves fasting for one day, then eating normally the next. This has been a popular diet for a few decades.
Despite being popular, there is little scientific evidence to support claims that the Paleo Diet can help with weight loss, weight maintenance, or heart health.
4. The 5:2 Diet (aka the Fast Diet)
In the book “The Fast Diet” by Mimi Spencer and Michael Mosley, the authors explain how fasting two days each week can help your body burn fat and promote weight loss.
The 5:2 diet is a diet where you eat normally five days a week and then eat just 500 to 600 calories on the other two days. You can either eat all the calories at once or spread them out throughout the day. You can pick which days of the week you want to do the fast days, or do them all in a row.
This type of fasting is just as effective for weight loss as a low calorie diet and the prevention of metabolic diseases, according to a study in The American Journal of Clinical Nutrition.
5. The ProLon Diet (aka the Fasting Mimicking Diet)
The Fasting Mimicking Diet was created by Valter Longo, an Italian biologist and researcher. The diet reportedly provides the body with all the health benefits of fasting while still providing it with nutrition from low-carbohydrate and protein-rich whole and plant-based foods, according to the ProLon website.
Meals include nut bars, soups, kale crackers and olives. Longo sells five-day, prepackaged meal kits on his website to make the diet easier. Supposed benefits of consuming collagen include improved physical performance, weight loss, enhanced cellular regeneration, and improved metabolic function.
6. The Warrior Diet
This diet entails going without food for 20 hours every day, only allowing yourself to eat during a four-hour window. The diet consists of three phases, each one lasting for a week. The rules for what you can and cannot eat are different for each phase but are always very strict. It was created by a former member of the Israeli Special Forces who is not a nutritionist.
Tips To Make Intermittent Fasting As Easy as Possible
Identify personal goals
Most people who intermittent fast do so with a specific goal in mind. The main reason people exercise is to improve their health in some way. This could mean losing weight, improving their overall health, or improving their metabolic health. A person's goal will help them determine the most suitable fasting method and how many calories and nutrients to consume.
Pick the method
If someone is fasting for health reasons, they may try out different methods to see what works best for them. They should choose a plan that best fits their needs and that they think they will be able to maintain.
A few of the more popular fasting plans are:
- periodic fasting
- time-restricted eating
- alternate-day fasting
A person should typically stick with one fasting method for a month or longer to see whether it works for them before trying a different method. Before beginning any fasting method, you should consult a healthcare professional if you have any medical conditions. Fasting is not a safe option for some people.
A person does not need to eat a certain amount or type of food or avoid certain foods altogether when deciding on a method. You can eat whatever you want while intermittent fasting.
Figure out calorie needs
While there are no inherent dietary restrictions with intermittent fasting, this does not mean that calories do not matter.
In order to lose weight, people need to consume fewer calories than they use. This can be done with the help of a doctor or dietitian. To gain weight, you need to consume more calories than you burn.
There are many tools available that can help you calculate how many calories you need to consume each day to gain, lose, or maintain weight.
A person could also ask a healthcare professional or dietitian for guidance on how many calories they need. If someone is looking to lose weight in a healthy way, working with a professional can be helpful in finding out which foods are best for them and how to go about losing weight.
Figure out a meal plan
If you want to lose or gain weight, it can be helpful to plan out your meals in advance. This way, you'll know exactly what you're eating and how many calories you're taking in.
Meal planning does not need to be overly restrictive. It considers the calories you consume and makes sure you are getting the right nutrients in your diet. For example, the Centers for Disease Control and Prevention (CDC) abides by the MyPlatePlan, which focuses on a person's daily intake of each food group.
Meal planning can help you stay on track with your calorie goals and make sure you always have the ingredients you need for recipes, quick meals, and snacks. If you meal plan, you could potentially save money by wasting less food.
Make the calories count
Not all calories are the same. It is essential to consider the nutritional value of the food during fasting periods, even though there is no limit to the number of calories consumed.
A person should consume foods that are rich in nutrients, or foods that have a high number of nutrients per calorie. Although they may not have to give up unhealthy foods entirely, they should consume them in moderation and focus mostly on healthier choices to get the most benefits.
How effective is intermittent fasting?
Fasting has several effects on a person’s body:
- Fasting reduces levels of insulin, making it easier for the body to use stored fat.
- It lowers blood sugar, blood pressure, and inflammation levels.
- It may change the expression of certain genes, which can help the body protect itself from disease and promote longevity.
- It increases human growth hormone levels, which can help the body use body fat and grow muscle.
- According to a2018 review of studiese
, calorie restriction and intermittent fasting can help the body activate a healing process called autophagy, which essentially means that the body digests or recycles old or damaged cell components.
Fasting is something that has been done by humans since ancient times. This is because in the past, it was often hard to get food, so people would go for long periods without eating. The human body has adapted to this style of eating and can go for long periods of time without food.
Intermittent fasting can be very effective for weight management. The review of studies found that the practice may be helpful in the treatment of obesity, however more long term studies are needed.
This newer review supports the idea that fasting can help with weight loss, but it's not clear if it's any better than other types of diets.
Other benefits of fasting may include:
It may help manage metabolic syndrome and diabetes symptoms. The 2010 study found that this could potentially help protect neuron function. A 2006 study showed that fasting might help with digestive problems such as irritable bowel syndrome, but more research is needed. A study in mice showed that this may even extend the life span.
Side effects
There are few potential side effects for a healthy person who intermittent fasting.
When first starting to fast, a person may feel slightly physically and mentally sluggish as the body adjusts. Most people return to their previous level of functioning after the adjustment.
You should consult your doctor before beginning any fasting program if you have any medical conditions. People who are particularly at risk of negative effects from fasting and who may require additional medical supervision include those who:
- are pregnant or nursing
- are trying to become pregnant
- are living with diabetes
- have difficulty regulating their blood sugar levels
- have low blood pressure
- take certain medications
- have eating disorders
- are underweight
The National Eating Disorders Association has stated that limiting calories and fasting could increase the risk of developing an eating disorder.
The National Institute on Aging also states that there is not enough evidence to support the use of intermittent fasting, especially for older adults. . Before starting a diet that severely restricts calories, it is recommended that you speak with your doctor.
Summary
Fasting is a regular part of human life. If you have ever eaten an early dinner and skipped breakfast the next day, you have unknowingly fasting. More structured approaches may work well for some people.
When fasting, people don't need to cut out specific foods, but they should try to eat a healthy diet with a lot of protein, fiber, fruits, and vegetables. It is also important to drink fluids that are low in calories or have no calories.
Most people will experience few or no side effects from fasting, however, those with certain medical conditions or who take medication should speak to their doctor before trying it.
