The science behind Intermittent Fasting.
Hey y'all beautiful people out there! I know I have been away for a very long time.
Actually I have been researching the most discussed topic these days "Intermittent Fasting".
My express intention behind these conversations is to bring on to your plate different scientific evidences about variety of different ways that you guys can be successful in your nutrition pursuits.
What is Intermittent Fasting?
The most accurate definition is the simplest one : IF is merely the alternation of intervals of not eating (fasting) with times where you are allowed to eat.
Or , you alternate a fasting period with a feeding window. How long will each be depends on the type of "IF" program you choose. The fasting period on specific plans can range from 16 hours all the way upto 36 hours ( with several stops in between) and each of those program will have specific benefits.
THE MOST IMPORTANT MEAL OF THE DAY ? IF science challenges the legendary Breakfast
Don't we need breakfast ?
For ages, we have been told that breakfast is the most important meal of the day. In fact, we are even scolded by our doctors, teachers and mothers for skipping breakfast and particularly people who are trying to lose weight.
Intermittent fasting science says no-no.... much to the astonishment for all the dietary advice coming from every authority from registered dietitians to MD's.
Of course the crux of breakfast study is that a larger breakfast leads to a lower caloric intake. Supporters of
breakfast declare that as insulin sensitivity is higher in the mornings eating a carbohydrate rich breakfast is going to have the greatest balance of taking in large amount of energy without the danger of weight gain.
This brings us back to 'IF ' you see insulin sensitivity isn't higher in the morning it is higher after 8-10 hour of fasting periods you experience if you sleep. Or more specifically , insulin sensitivity is higher when glycogen levels are depleted; as liver glycogen will be somewhat depleted from your sleeping fast.
Intermittent fasting takes that a step further : it seems that extending the fasting period beyond that 8-10 hours by skipping breakfast (and therefore depleting glycogen) will increase insulin even further.
Insulin sensitivity is also increased post exercise ( due to further glycogen depletion in addition to other mechanisms) , and so in many cases F proponents suggest compounding benefits by training in a fasted state and then having a carbohydrate right meal immediate post workout.
so ultimately , this all means that there is nothing special about breakfast and no need to eat first thing in the morning - any first meal you eat to break your fast will be exposed to the benefits of increased insulin sensitivity.
The most important thing to remember is that Intermittent Fasting isn't a diet ..its a way of eating. A nutritional lifestyle that will allow each one of you to reach your goals in an effective and convenient manner, and the hold on to your physique to achieve them.
While IF isn't for everyone , nor is it a perfect plan, its certainly an effective way to lose weight.
In addition to the hormonal benefits inherent in the practice, you'll also feel more satisfied with your food, feel hungry less often, and probably save some money on food.
Moreover , you may live longer....if, you know, you're into that.
