December 17, 2021

Who Is A Candidate For Intermittent Fasting?

Is it possible for youngsters who need to reduce weight too fast by intermittent fasting?

  • For children, fast is not an option. My suggestion is to cut down on added sweets and snacks. Fasting for a shorter period of time is feasible, but not for a longer period of time.

My 31-year-old daughter, who is in good shape, works out three times a week (rowing). She demands to learn whether she should fast or if it’s not a good idea for athletes.

Training in a fasted condition is not only safe, but it also offers numerous theoretical advantages that several elite-level athletes use. So, sure, it is strongly suggested women can fast during pregnancy and lactation?

I don’t recommend fasting or nursing throughout pregnancy. Some people can handle short-term (24-hour) fasts, but not long-term fasts. Nutrient insufficiency is a problem that, in my opinion, much exceeds any possible advantage.

To optimize muscle development and fat burning, so how would intermittent fasting be combined with resistance training?

  • · Should intermittent fasting on gym sessions and non-training days be treated differently? To avoid muscle loss, it is necessary to take supplements like BCAAs even during fasting days or days – to avoid muscle loss?

There are many timetables to choose from.

Short-term fasting causes little muscle loss. This BCAA isn’t required, although bodybuilders often take it. Its effectiveness is unclear, with the majority of evidence being anecdotal. Many athletes adhere to a 24-hour fast, followed by activity and a high-protein meal to breakfast.

  • · Is intermittent fasting suitable for teenagers?

This isn’t acceptable. Shorter fasts (below 24 hours) are acceptable on occasion but not prolonged ones. Children’s bodies need more nourishment to develop. Therefore most faiths do not force them to fast.

  • · Is it still a great idea to fast if you’re trying to become pregnant? Should intermittent fasting be utilized, or should no fasting be done at all?

You can definitely give it a go, but we don’t have enough information to say one way or another. However, fasting ought not to be done when pregnant.

Various types of intermittent fasting

  • · Is there a substantial difference in advantages between fasting for 24 hours, multi-day, and 16:8 fasting?

  • · Fasting for a while with a 4 to three – hour diet plan in the evening is the fasting regimen that best suits my lifestyle. During the work week, I could accomplish this daily. Is this something you should do? How many days of IF is considered healthy in a week?

Fasting for less than 24hrs (20 hours fast, 4 hours eating) or ‘Warrior’ fasting may be done daily. The word “healthy” is always relative to your objectives. Fasting may be done as required if you are merely attempting to reduce weight. There are no recognized health risks associated with eating just four hours each day.

  • · I’ve done 18 hours, 24 hours, and three days with no problems, and I’ve changed it up throughout the week depending on how I’m feeling and if I have social activities. Is it a smart option to regularly switch up my fasting regimen, or should I stick to a 24-hour schedule for consistency?

I’m not conscious of any solid research on this, but I think it’s much preferable to mix things up often so that the system does not adapt. However, inconsistency may lead to individuals not fast at all, which is also undesirable.

As a result, it depends entirely on your own ‘style.’ If a regimen works much better for you in terms of compliance, stick to it. Physiologically, though, I believe that switching stuff up all the time is healthier.

  • · My husband is very overweight. His fast glucose is acceptable, around 4.8 and 5.6 mmol/L, but his insulin is extremely high. He weighs 164 kg and stands 179 cm tall. This became 32.2 uU/mL when he was initially tested… I understand that maintaining his insulin levels low would help him lose weight, but what is better? A 16:8 IF twice a week or a 24-hour fast twice a week? What would you suggest?

Both fasting schedules are appropriate. It is entirely up to you to choose which one you like and provides the greatest results. We use both regimens. My personal opinion is that even the 24 hours fast done 2-3 times a week is more effective than the 16:8 diet, but you must determine for yourself.

I’d want to inquire about those who work night shifts. Could you please advise on a suitable daily fasting pattern? Perhaps from 2:00 to 10:00 p.m. ( 2-3 meals and then not eat during the time it gets dark ). And obviously, it does not have to be appropriate for everyone.

I’m also curious about the feeding window. Isn’t it the same if I eat between 10:00 and 18:00 as if I eat between 13:00 and 21:00? When do I go to bed, between 22:00 and 23:00?

People who work night shifts often suffer from sleep loss and have their circadian rhythms disrupted. Cortisol levels may rise as a consequence, making weight loss harder. This route is distinct from the glucose pathway that most individuals have.

The time of the day or you may eat matters, but just a little. There is little agreement on whether to eat in the morning or at night. It’s more essential to experiment with both and discover which one fits better for you, both your lifestyle and weight reduction.

Queries for Intermittent Fasting

  • · What causes individuals to stop fasting after extended periods of fasting? I’ve been on an LCHF diet for over six months and intermittent fasting (with meals) with excellent results. Last weekend, I finally took the plunge and began a four-day fast, assuring myself that I could have scrambled eggs in the morning each evening. I don’t feel hungry when I wake up, so the fast goes (broth, water, espresso with cream, and coconut oil). Since last October, I’ve dropped approximately 12kg and have about 20–25kg to go. I’m feeling okay (though removing the chicken from the bones after cooking soup this morning was extremely tempting), and I’m not sure how long I’ll be able to keep going. Until I’ve dropped ten kilograms? 20kgs? I don’t want to ‘commit’ to “until I’ve dropped 10kgs more” since it is a daily choice for me to maintain the fast, but having a sense of what is feasible to follow would be interesting. I’m sure you’ve had patients that have been with you for a long time!

There isn’t a hard and fast rule. It all depends on how you’re feeling and what you want to achieve. We’ve seen individuals stay for up to a month, but only under medical supervision. Many individuals are fasting for 10 days to 2 weeks, but only under supervision. Many individuals fast for a week on their own or as half of a “cleanse.”

However, I cannot offer customized counsel, and you must consult with your physician to make your own choice.

  • · I’m afraid of fasting since I end up with a cold every time I do it. What is the best way for me to start fasting? Should I begin with a short fast and gradually increase the number of hours fasted?

I don’t believe there is any connection. You might start by intermittent fasting 2-3 times each week and work your way up. Some individuals like to ease into things, while others want to plunge in on both feet. It’s similar to a swimming pool. You have the option of wading in or cannonballing straight in.

  • · As a Muslim, I am required to fast for 30 days beginning on Thursday, June 18th, and I have done so for two days, fast between 18 and 20 hours each day. Any suggestions on how to get the most out of this time of fasting? Adults are advised to fast two days a week, Tuesday and Thursday, also after Ramadan, the fasting season. This nearly seems like a repetition of what you stated in your Andreas interview.

Some individuals have a proclivity for overeating and indulging in meals before and after dawn and sunset. I would advise not eating anything before dawn and eating as soon as reasonably practicable after sunset. For this reason, several Ramadan studies have indicated weight increase during this time.

  • · I’d want to fast for a modest weight reduction (10 pounds or so) and improve my general health. I attempted the 24-hour fast once in separate weeks, and both times I was so famished for supper that I overate and then ate more than normal the following day

It would help if you made an effort to eat a regular supper. You’ll eat a little more than normal at first, but as you grow accustomed to fasting, it should become easier. This is a frequent occurrence. Many individuals will have stomach discomfort as a result of overeating.

Things to think about if you’re fasting intermittently

  • · Is it possible to consume bone broth when fasting?

Yes, bone broth is very beneficial. It’s high in minerals and vitamins, and it’s very “full” in terms of curbing appetite. Another advantage is that you may season it with a lot of salt. The other fluids consumed during a fast — water, tea, and coffee – lack sodium and may cause dehydration. During prolonged fasting, little depletion, for example, may cause cramps and headaches.

Bone broth is, thus, strongly suggested (recipe). This is also extremely ‘Paleo’ in that it is a very classic and long-standing meal.

  • · Is it OK to drink cappuccino when fasting? I’m not able to brew black coffee. With my coffee, I add a splash of milk.

Although adding a tiny quantity of milk or cream to coffee does not technically come within the restrictions of a genuinely fast, several individuals find that it greatly enhances compliance.

intermittent-fasting-tricks

So, we allow milk or cream in the espresso, but no sugar or sweeteners in our program.

More Queries

  • · Sorry for the dumb question, but how much cream is a little amount? :-))) I’d want to hear from you if otherwise, I’ll start believing that 250 ml is OK, which I don’t believe is the case:-) I’m on day three of my fast, and I had 2x 40g whipped heavy cream (33 percent) in my coffee today. Is this going to be too much?

Yes, I was expecting around 1-2 tablespoons rather than the whole container. Because cream includes milk protein, it stimulates insulin, defeating the purpose of fasting. There will be less pure fat, like coconut oil.

  • · Do you recommend drinking anything besides water during a 16- to 18-hour fast? Is it OK to drink normal black coffee containing caffeine, or can caffeine cause blood sugar to rise?

All types of tea, coffee, or bone broth are allowed. I allow a little bit of cream and coconut oil in coffee for compliance, even though it is technically not permitted. I’m not concerned about the caffeine content.

  • · What are your thoughts on using Xylitol to sweeten coffee and tea when fasting? Is it still possible for insulin levels to rise?

The sugar-distilled liquors, including xylitol, are poorly understood. As a result, I’m not sure whether they’re appropriate or not. When in doubt, though, I think they are not traditional, genuine meals and should be avoided.

  • · What do you suggest for constipation, bloating, and a bloated stomach? I discovered that adding fiber to my diet made the bloating worse.

Fiber is usually our first line of defense, but if it doesn’t work, we turn to laxatives like Metamucil or senna tea. Constipation is a frequent and annoying ailment. Stool softeners are often used to alleviate the issue.

  • · Do you eat the full day’s allotted macros for supper after completing an interval fast (say, following 16 to 20 hours)? After a 20-hour intermittent fast, would a person have a 1200-calorie supper with the “standard” LCHF proportions of 5% carbohydrates, 20% protein, and 75% fats? Should the actual sum of calories consumed at supper be reduced? I’ve attempted the 1200 calorie “breakfast” approach, and it’s tough! However, if one eats an alternative “breakfast” dinner of 600 calories only at an LCHF macronutrient ratio of 5/20/75, one would only receive approximately 25g protein per day, which is problematic if one fasts 20/4 every day.

I don’t suggest calorie counting when intermittent fasting. I’d attempt to eat as naturally as possible after the fast. It’d be your regular supper, but a somewhat bigger amount.

On a fasting day, keep in mind that protein consumption will be significantly lower than usual. To compensate, you may just take a larger dosage on your dining day, but most individuals consume at least 3-4 times the amount of protein required for normal health.

  • · Is it okay to consume two teaspoons of apple cider vinegar (diluted in water) during the fast, or should I save it for a meal?

Jason Fung, M.D.: Yes, both of these options are appropriate for intermittent fasting. Consuming 2 tbsp at bedtime helps to decrease blood sugar levels in the morning.

  • What about people with high blood pressure? During a fast, how do you replace salt for them? Is it necessary for them to be cautious about the amount?

My blood glucose decreases to 65 mg/dl when I fast on only chicken broth for five days, then to 55 mg/dl on the sixth day. Have you seen a similar decrease with your fasting patients?

This is a common occurrence while fasting.

  • · Should I be concerned if my blood sugar levels rise to the 140s [about 8] when fasting?

This often happens due to the breakdown of glucose or the synthesis of new glycogen in reaction to some of the physiological changes that occur during fasting. It isn’t nice or terrible in any way.

Consider it this way: Your body pumps sugar from its reserves (glycogen and fat) into the bloodstream. Your body will have an opportunity to waste it off here.

  • · Last week, I bought a glucose & ketone meter. After fasting for approximately 21 hours, I tested my sugar on Friday, and it was 3.6 mmol, with ketone at 1.9 mmol. The fact that the glucose level was so low concerned me. Is it necessary for me to be concerned? On Saturday, I ran a 6 km trails run fast, and my glucose level was 2,4 mmol afterward. I’d want to remain in keto, but my glucose levels are changing, which makes me concerned. I don’t have low blood sugar symptoms, but I become worried when the numbers aren’t adding up!

Pay attention to your body. Quit if you aren’t feeling well. Otherwise, if you’re concerned, shorten the fasting period.

Dietary recommendations in between fasting periods

Greetings, Dr. Fung! Since last July, I’ve been studying your blog and procedures with great success, and I have Marty Kendall’s Insulin Index paper. I eagerly anticipate each of your posts about intermittent fasting.

Trying to take care of the gut flora with probiotics and prebiotics appears to be the trend these days. Are there any foods that you suggest for gut flora? Certain diets, such as the “Perfect Health Diet,” suggest “safe carbohydrates” like potatoes and rice to feed the beneficial bacteria in the stomach. Do you prefer rice or potatoes as a side dish? Can we become ill if we don’t eat enough of these “safe carbohydrates,” and what do you think about gut health?

I’m sure I’ll ruffle feathers, but I’m dubious of the gut microbiota hypothesis as it relates to obesity. As a result, I don’t suggest any foods for that reason.

Personally, I eat them since I like them on rare occasions. I am not, however, attempting to reduce weight. Yes, I would limit rice and potatoes if I were.

Insulin rather than carbohydrates cause obesity. While carbohydrates increase insulin levels, there are methods to lower them. You may also add natural fats and change the time of your meals (intermittent fasting).

[Editorial note: While fiber, fat, and even vinegar may reduce the absorption of certain carbs, delaying or blunting the resultant glucose increase, this does not imply that the glucose and insulin spikes are entirely avoided. Furthermore, although it may postpone the rise of blood sugar, it may prolong the period when blood sugar stays high. As a result, we do not advocate this method as a “safe” approach to increase carb intake. If you really want that potato and aren’t going to resist it, then go ahead and take these precautions to make it a little safer. However, if you want to get the advantages of a reduced diet, they should avoid it altogether.]

  • · I add additional fat to my meals by using high-fat mayonnaise. It has no carbohydrates, protein, and 11 grams of saturated fat. Nevertheless, that amount contains 70mg of sodium, according to the label. Is there an issue with this?

  • · I’ve done 18 hours, 24 hours, and three days with no problems, and I’ve changed it up throughout the week depending on how I’m feeling and if I have social activities. Is it a smart option to regularly switch up my fasting regimen, or should I stick to a 24-hour schedule for consistency?

I’m not aware of any solid research on this, but I think it’s much preferable to mix things up often so that the brain does not adapt. However, this unpredictability may lead to individuals not faking it.