Principles of Intermittent Fasting
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What is it?
‘Fasting’ is not new; it is an important part of medical research and is also associated with some religious principles. When trying to apply fasting to the fitness world many look on with horror because it goes against many of its most important principles, namely, that in order to build a great physique, a meal frequency of ‘little and often’ is necessary.
Challenging the ‘Little and Often Rule’:
What is wrong with feeling hungry and craving food? Feeling hungry is a natural response from our body telling us to eat. Fasting for periods of time creates a need to eat, and eat big! If eating big is necessary to satisfy hunger it should be encouraged, especially after a long fast. In bodybuilding circles, we often see die hard lifters with their bags crammed full of carefully labelled plastic boxes filled with fish, steak, veggies, rice etc, all to be eaten at specific times (generally every 3 hours), with no room for deviation. There is nothing wrong with this approach, it shows dedication many others do not possess. However, it does create a mundane lifestyle, controlled by macronutrients and the clock, leaving little room to enjoy food. Intermittent fasting releases an individual from such an approach, which may actually feel liberating.
The notion that eating every three hours increases your metabolic rate and controls blood glucose is not necessarily accurate. Metabolic rate is more likely to be affected by your level of muscularity, your age and your hormone interaction. Also, sleep, stress, daily activity and size of meal all contribute to how hungry we feel and thus how we control blood glucose levels. Eating regularly is far further down the scale in terms of effectiveness.
The Benefits of Intermittent Fasting:
Always Feel Satiated.
One major advantage of intermittent fasting is the ability to consume less calories overall to induce a calorie deficit, yet still be able to indulge in large, satiating meals, when the time comes to eat. A regular complaint is the mundane ritual of eating multiple meals of low calorie dense foods, which provide no satisfaction and leads to poor compliance. In the case of intermittent fasting, after a long fast, an individual can feast on a large meal without fear of over-consuming on daily calories, an important psychological component.
Intermittent fasting can enhance fat burning.
When the body is devoid of food for long periods it turns to alternative fuel sources. Once previously stocked glycogen stores are diminished, stored fatty acids are more likely to be burned for energy. Furthermore, extended fasts, lasting ten plus hours, enhance effects of cardiovascular training on utilising fatty acids for fuel.
Intermittent fasting can assist with muscle building.
After a fast the body is primed to receive a rush of nutrients to replenish muscle glycogen and is highly sensitive to insulin. At meal times after a long fast, a muscular individual can consume huge amounts of carbohydrate foods with little fear of digested glucose being converted to fat. Similarly, the corresponding large insulin response will increase uptake of protein (and other supplements taken at this time, e.g. creatine), creating a large anabolic response, further enhanced following an intense training session.
Putting it together – How to Intermittent Fast:
The Key Principles:
- Advocates of intermittent fasting suggest fasting between 7pm in the evening to 1pm the following day. This is followed by a big lunch meal and two further meals before 7pm comes round again, with a training session somewhere between meals.
- Others adopt a 24 hour fast which is more dramatic. Anything longer than 24 hours is probably detrimental to the cause and your health.
- Remember, this is ‘Intermittent fasting’; meaning there will come a time when you can eat and eat big – a great incentive to stick to the plan during the fast.
- What to have during a fast – Zero calories – this is a fast remember! Coffee, teas (no milk) and zero calorie energy drinks are permitted but be cautious not to have too much, especially in the absence of food. Ensure you drink plenty of water as you will be devoid of any water you usually obtain from foods.
- Eat big when you eat! If you listen to your body, it will tell you to eat big here. This is no time to skimp on calories. However, ensure you do not exceed your daily calorie requirement. Choice of food here is more relaxed but it would be beneficial to consume a decent amount of fruit and vegetables, a quality calcium source and some high-fibre carbohydrates to maintain health. Also, ensure you consume complete protein sources and that meals are both calorie and nutrient dense.
A word of caution:
An intermittent fast is not a gentle change from a regular diet if practiced to its fullest. You should only adopt this approach if it fits with your lifestyle. Below outlines considerations for intermittent fasting applicable to a student:
- Intermittent fasting must be planned to suit your needs.
- It requires a degree of adaptability – Increase your fast period gradually.
- Ensure that when you eat, you obtain essential vitamin, minerals and fibre to maintain good health.
- Stay hydrated throughout.
- If you play sport, tailor your fast so eating periods coincide with the time either side you are on the field. For example the stated 7pm to 1pm fast may work here as majority of sporting fixtures are during the afternoon. However, if you find your performance hindered or you are at risk of injury, then consider a different dietary approach.
- Fasting interferes with cognitive functioning. For a student this could be problematic during coursework and exam periods. In this case, a gradual approach to adapt to the fast will assist in making it more manageable.
By Ben Strutt; MSc, PGDip, BSc (Hons).
Ben Strutt holds a Masters Degree (MSc) in Sports Nutrition where his research focussed on the effects of weight-management intervention on skeletal muscle mass among severely obese children. The MSc also furthered his interest and knowledge in sports specific nutrition and the science behind supplementation. Alongside this Ben has a BSc (Hons) in Sport and Exercise Science and a Post Graduate Diploma (PGDip) in Applied Human Nutrition. This allowed Ben to develop his knowledge of the relationship between diet and disease and learn about worldwide nutritional issues, such as poverty and malnutrition. Having previously worked as a PE teacher, Ben is a regular contributor to nutritional media and also has plans to set up a nutrition consultancy in the future.
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