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Intermittent Fasting – Controversial or Acceptable?

We’ve all been to the doctor. Everything is fine, but they would like to do some blood work. We are reminded that we need to fast for 12 – 24 hours before they take the blood. We wake up the next morning, and all we want is breakfast, but we know we can’t eat or the blood work will be compromised.

It seems like the most difficult thing we have ever done! And that is just one morning. Imagine doing it every day? Day after day? or even a few times a week for the long term?intermittent fasting

That is the premise behind Intermittent Fasting.

Let’s get started.

How does it work?

There are a couple of different ways to get involved in intermittent fasting. One is a daily fast of about 16 hours. The other is fasting for 24 hours a couple days a week. The other is known as 5:2, where you restrict your calorie intake.

The daily fast would work like this: when you finish dinner, you stop eating for the next 16 hours or so. So if dinner is over at 7:00pm, then you would not eat anything until after 11:00am the next morning. You would skip breakfast and then have lunch and dinner and then repeat the cycle.

The other way would be to just not eat anything for 24 hours, a couple days a week. So if you finished dinner at 7:00pm, then you wouldn’t eat anything until 7:00pm the next day. This would be repeated after regular eating for a couple days.

If you follow the 5:2 method, you would restrict your calorie intake to 500 or 600 calories on two non-consecutive days of the week, eating normally the other days.

It can be said that Intermittent Fasting is not a diet, since there is no mention of what to eat, but more an eating pattern adjustment. Following any of these three fasting methods will allow you to lose weight.

My Experience

When my wife and I started the ketogenic lifestyle, we combined it with Intermittent Fasting so we could get our bodies into ketosis quicker and stay in ketosis until we lost the weight we wanted to lose.
keto snack

The method we choose was the daily 16-hour fast. We would have dinner and then perhaps a snack, and then stop eating until after 1:00pm the next day. IN the morning, we would have coffee and water, but nothing else. Then, after 1:00pm we would have a healthy lunch. It was usually a salad with some protein (chicken or steak or fish). We may snack in the afternoon and then have a keto dinner.

The keto dinner would be vegetables and meat, perhaps some bacon with lots of butter or cheese sauce. This would allow us to get most of our calories from healthy fats, with a huge reduction in carbs and a moderate amount of protein.

We followed this for several months. I was able to lose about 20 pounds, and my wife more than 40 pounds. When we got to a comfortable weight, we backed off on the Intermittent Fasting and continued in the Ketogenic Lifestyle. We had found the foods that we loved and gotten into the habit of eating these foods daily, to stay in ketosis.

The Benefitsthumbs up

Beyond the obvious advantage of weight loss, Intermittent Fasting has many other benefits:

There may be anti-aging benefits (https://www.karger.com/Article/Abstract/212538),

There may be cancer prevention benefits (https://www.ncbi.nlm.nih.gov/pubmed/22323820)

There may be heart health benefits (https://www.ncbi.nlm.nih.gov/pubmed/19793855)

There may be inflammation reduction benefits (https://www.ncbi.nlm.nih.gov/pubmed/17374948)

There may be brain health benefits (https://www.ncbi.nlm.nih.gov/pubmed/16011467) and

It may protect against Alzheimer (https://www.ncbi.nlm.nih.gov/pubmed/17306982).

Note: a lot of these studies were on small groups of animals, and the effects of Intemittent Fasting on humans is still in the early stages of study, but the results do look hopeful.

The Body’s Response to Intermittent Fasting

Some changes that occur in the body when you expose it to Intermittent Fasting are:

A greater insulin sensitivity and levels of insulin drop, making the fat that we have stored in our bodies more easily accessible

(https://www.ncbi.nlm.nih.gov/pubmed/15640462)

Your cells may repair themselves faster (https://www.ncbi.nlm.nih.gov/pubmed/21106691)

The levels of Human Growth Hormone increase which can assist in weight loss and muscle growth

(https://www.ncbi.nlm.nih.gov/pubmed/1548337)

There may be genetic changes around longevity and protection from disease

(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/)

These physiological changes are the changes which account for the benefits of Intermittent Fasting.

Last Words

Intermittent Fasting is a legitimate weight loss tool if used correctly. In my opinion, it needs to be combined with a ketogenic lifestyle to see the maximum benefits. Also, the food you choose to eat to break the fast is important, as this will set your metabolism in motion, so you must choose foods that are high in healthy fats so your body will start to burn the stored fat for energy.weight loss

As I’ve said before, give it a try. You have got nothing to lose but fat!

Thanks for listening.

See you in the next post.

Have a great day!

Tom Fitzsimmons

8 Comments

  1. Before reading this article today I had no clue about what exactly Intermittent Fasting was. This article had everything I needed to know about Intermittent Fasting. I learned that Intermittent Fasting is one of the best efficient way for weight loss. Also it is has least to no side affect which is good.

    Thank you so much for sharing this article. 

    • It is my pleasure sharing this information. I am glad it was helpful.

      Have a great day!

  2. This is a very interesting way of losing weight. I have done it before in the past in desperation to cure my inflammation in my bowels and lost a lot of weight I recall. Now I have not had a reason to fast since then. I should however try the intermittent fasting now that you brought up this method along with the other healthy benefits. 

    • Hi Andrew

      There are a lot of health benefits to Intermittent Fasting, as were mentioned in the article. When I combined IF with the keto lifestyle, I felt even better. Eliminating almost all carbs from my body allowed it to cleanse itself from the sugars carbs produce and burn the stored fat at an alarming rate. I felt energized and was able to lift weights every day and get into the best shape of my life. 

      Thanks for commenting, and check the site for more info.

      Have a great day!

  3. I am going to be honest with you. I clicked on “offer comment” not to offer a comment but to check out your about us page to get an idea on how to write one. I didnt even think about reading your article until i scrolled down and realized it was about loosing weight. I am not fat. This is because even though my body is naturally fat I got my body use to regular exercise and diet since I was a teenager to try and get girls. (definitely worked by the way) Any who I started reading your site because of the title. I always thought that fasting or not eating was an unhealthy way of doing things when it comes to loosing weight. 

    All the health benefits and references you posted really got me thinking about trying out this method. Mainly “The levels of Human Growth Hormone increase which can assist in weight loss and muscle growth” 

    I normally do the gym 3 months to get fit and then the eat what I want no gym for 2 months until I get to fat to dislike my body and have to go back to the gym. Although I do it to loose weight I also like to see a little muscle gain which has always been difficult for me for some reason. Dont get me wrong I lift heavy for someone my size and even tried drinking protein, creatine  but nothing really gave me the results I was looking for. 

    All in all i really did enjoy your article and might seriously try out one pf the fasting methods you mentioned. Thank you. 

    • Hi Rick

      Thanks for taking the time to respond. I would have to say that I think you could try intermittent fasting if you needed to lose weight, but I also think that you would be able to really enjoy the ketogenic lifestyle of a high fat, low carb, moderate protein lifestyle. 

      The food that I eat, I love. Steak, chicken breasts and thighs, all kinds of fish, bacon, sausage, and lots of cheese and cream. Add to that the vegetables you enjoy (the ones that grow above and close to the ground) and you have a recipe for success.

      Then have some additional protein, through protein bars and shakes, and I think you could put on some muscle while enjoying your food and not have to cycle through this dangerous cycle of putting on and taking off the weight, which is not really good for you.

      Just some food for thought. There is a lot more information on my site, and more coming.

      Have a great day!

  4. Thank you for sharing your experience with us. It’s really informative. We must really pay attention to what we eat after breaking the fast, because all our hard work will disappear. And we will gain again what we lost.
    Have a great day

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