Intermittent fasting has skyrocketed in popularity as a means of enhancing one’s overall health and well being. In this blog, we’ll take a deep dive into the stages of intermittent fasting and the various benefits that can come from fasting.
Whether you’re new to fasting or have been doing it for a while, this guide will illuminate the advantages of intermittent fasting and provide you with a roadmap to maximizing the benefits of your fast.
What is intermittent fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating [1]. It does not specify which foods to eat, but rather when to eat them [2]. Benefits of intermittent fasting include weight loss, improved metabolic health, and increased energy levels[3][4][5].
During the fasting periods, the body shifts from relying on blood glucose for energy to tapping into stored fatty acids. This metamorphosis leads to a decrease in insulin levels and a surge in the hormone responsible for fat oxidation, ultimately resulting in shrinkage of fat cells.
Additionally, your body begins to produce ketones, which can be used as an alternative fuel source for both brain and body. This is particularly beneficial for those on a ketogenic diet.
What are the stages of intermittent fasting?
The journey through the different stages of fasting can be a fascinating experience, as the body undergoes a series of changes and adaptations to optimize its utilization of energy sources. Let’s take a closer look at each stage of fasting.
The initial stage of intermittent fasting, often referred to as the “induction” phase is characterized by the body’s shift towards utilizing stored fat as a primary energy source, through a metabolic process known as “ketosis”.
This stage marks the body’s transition from a fed state to a fasted state, and is characterized by a reduction in hunger hormone levels, an increase in the release of hormones involved in fat burning, such as growth hormone, and a decrease in blood pressure.
The second stage, is marked by an increase in the rate of muscle preservation, also known as anabolic, and the initiation of autophagy, a process that promotes the removal of damaged cells and increases immune cell rejuvenation.
The body enters a state of “heavy ketosis” during this stage, meaning it is utilizing fat as its primary energy source to a greater degree.
The third stage, often referred to as the “optimization” phase, is characterized by the body’s ability to utilize stored fat as an energy source with maximum efficiency, and marks the point at which the body enters a state of “keto-adaptation”. This stage is also characterized by an increase in the rate of fat burning, as well as improved insulin levels, and an increase in the production of growth hormone.
The final stage, often referred to as the “maintenance” phase, is characterized by the body’s ability to maintain a state of “keto-adaptation” even when consuming a higher carbohydrate diet.
5 Signs you are Keto-Adapted:
1. Increased Energy: One of the most noticeable signs of keto-adaptation is a significant boost in energy.
2. Decreased Hunger: As the body becomes more efficient at utilizing fat for fuel, hunger hormone levels decrease, leading to less frequent feelings of hunger.
3. Better Mental Clarity: Many people report experiencing improved focus.
4. Stable Blood Sugar: The body becomes more insulin sensitive and reduces its reliance on glucose for energy, blood sugar levels become more stable.
5. Increased Physical Endurance: As your body becomes more efficient in using stored fat for energy, you may notice an increase in your physical endurance, allowing you to push harder during exercise and physical activity.
Note: Keep in mind, these stages and signs are not set in stone, and everyone will progress at a different pace.
Different Types of Fasts
Some popular types of fasting include intermittent fasting, where you have a set eating window and fasting window each day.
Another type of fasting is the alternate day fasting, where you alternate between days of eating normally and days of calorie restriction.
Time-restricted fasting, which is where you limit your eating to certain hours of the day, extended fasting, which is where you go without food for an extended period of time, usually 24-48 hours or more.
There’s also a water fast, where you only drink water for a certain period of time. My personal favorite is the ProLon 5-day fast mimicking diet.
Fasting with ProLon
ProLon is a 5-day fasting mimicking diet that provides the benefits of a traditional fast, without the deprivation and inconvenience of other fasts that are hearder to do like water-only fasting. This program was developed by Dr. Valter Longo, a renowned longevity expert, and offers a scientifically-designed plan of plant-based, nutrient-dense foods that nourish the body while promoting cellular rejuvenation and metabolic balance.
During the 5 days of the ProLon program, you consume a specially formulated meal plan consisting of soups, bars, crackers, drinks, and supplements. This diet provides the body with the essential nutrients it needs while reducing caloric intake, helping to trigger the same beneficial metabolic changes associated with traditional fasting, including to reduce inflammation and improve insulin sensitivity.
Basically, it’s an effective and convenient way to reap the benefits of fasting without the difficulties of abstaining from food completely.
I personally love ProLon and have been doing their fasting program for the past 6 years (I make it a point to do it twice a year). If you’re curious about my experience with ProLon, you can check out this full article where I go thru everything, from how to start to the benefits.
Popular intermittent fasting schedules
Here are a few different schedules to follow.
6/8 Method: Fasting for 16 hours and eating within an 8 hour window. For example, skipping breakfast and only eating between 12pm and 8pm.
5:2 Diet: Eating normally for 5 days and restricting calories for 2 non-consecutive days. Typically, restricting to 500-600 calories on those two days.
Eat-Stop-Eat: Fasting for 24 hours, once or twice a week.
Alternate-Day Fasting: Alternate between days of eating normally and days of restricted calorie intake.
Spontaneous Meal Skipping: Not sticking to a specific schedule, but skipping meals when it feels right.
Prolonged Fasting: Fasting for longer than 24 hours, such as 2 days or a week.
Some people prefer to fast on a schedule, such as fasting every day from 6pm to 10am, while others prefer to have more flexibility with their fasting schedule and other prefer prolonged fasting.
The most important thing is to find a schedule that works for you and your lifestyle.
Also listen to your body and make adjustments as needed. It’s not about being strict with a certain schedule, it’s about finding the one that works for you and sticking to it consistently.
Do you need help getting on a fasting schedule? As a health coach, I help you create a personalized plan that that works for you and your goals. Just reach out and schedule a consultation.
What Happens In Your Body During A Fast
The process of fasting has a profound effect on the digestive system as it it allows the body to rest and repair the gut lining.
When we fast, the body digests and goes through a series of changes that are designed to help us survive when food is scarce. Initially, our body breaks down glycogen, which is a form of stored glucose, for energy.
Once glycogen stores are depleted, the body begins to break down fat for energy in a process called ketosis. This is when the body starts to produce ketones, which are molecules that can be used for energy by the brain and other organs.
During a fast, the immune system also becomes more active. This is because the body starts to produce more immune cells, which can help to fight off infections and other diseases.
Additionally, during a fast, the body may also experience improvements in brain function and mental clarity, reduced inflammation, as well as improved digestion and overall energy.
Do You Burn More Fat When Fasting?
When you fast, your body is in a state of ketosis, where it begins to burn fat for energy instead of carbohydrates. This can lead to an increase in fat burning during a fast.
However, it’s also important to note that the amount of fat you burn during a fast will depend on a variety of factors, such as your body composition, metabolism, and activity level.
Your body may also begin to break down muscle tissue for energy during a fast, so it’s important to be mindful of your overall calorie intake and to make sure you’re getting enough protein to support muscle growth and repair.
Overall, while fasting can be a great tool for weight loss and fat burning, it’s not a magic solution for those trying not to gain weight and should be used in conjunction with exercise and a healthy diet.
What Happens To Your Body When You Fast For 12 Hours?
This is the easiest to do, especially if you are just starting out.
When you stop eating for 12 hours, your body enters a metabolic state called post-absorptive state. This means that your body is no longer processing and digesting food, and is instead focusing on burning stored energy, such as glycogen and fat.
Furthermore, during this fasting duration, the body is given the chance to partake in a revitalizing process, as it repairs cells, eliminates waste and toxins through autophagy, ultimately enhancing overall health and reducing the vulnerability to chronic diseases.
How to Do an Extended Fast Safely
For those that are more experienced and considering an extended fast, which is typically 24 hours to 3 days (and might require medical supervision), it’s important to take precautions to ensure a safe and healthy experience. Here are a few tips to keep in mind:
1. Gradual Progression: Instead of immediately jumping into a long fast, gradually increase the duration over time to allow your body to adjust to low food availability.
2. Hydration: Drink water to stay hydrated throughout the fast.
3. Body Awareness: Listen to your body and stop the fast if you experience any negative symptoms, such as excessive hunger or fatigue. Your eating patterns and food intake should be taken into consideration when think about going for a lengthy fast.
4. Breaking the Fast: Start with easy-to-digest high vibration foods, such as fruits and vegetables, before gradually incorporating more substantial meals. This will help your body adjust to the reintroduction of food after consuming very few calories.
5. Healthy Eating: After breaking the fast, avoid processed foods, sugar, and refined carbohydrates and instead focus on incorporating non-starchy vegetables, lean proteins, and healthy fats into your diet.
6. Exercise: Incorporate regular physical activity into your routine during the fast. This will help to reduce inflammation, improve immune function, and support the preservation of skeletal muscle.
7. Monitoring: Keep an eye on your blood glucose levels if you have diabetes and adjust medication as necessary, as well as monitoring your blood pressure.
8. Supplements: Consider taking electrolyte supplements to support your body’s needs.
9. Tracking Progress: Keep track of your progress and make adjustments as needed.
10. Patience: Be patient with yourself and give your body time to adjust to the new routine.
When To Change or Stop Your Fast Early
Fasting can be a powerful tool for improving your health, but it’s important to do it safely. Here are some red flags that indicate it’s time to reconsider or end your fast prematurely:
Persistent feelings of extreme hunger or severe fatigue
Dizziness, lightheadedness, or fainting
Symptoms of hypoglycemia like shakiness, sweating, and confusion
Health conditions such as diabetes, eating disorders, or pregnancy which can be exacerbated by fasting
Absence of desired outcomes or presence of negative consequences
Difficulty in sticking to the fasting plan or repeatedly breaking the fast early.
How To
If you’re just starting out, keep track of the hours between your last meal and the subsequent meal.
For example, if your last meal was at 7pm and your next meal is at 7am, then you would have been fasting for a total of 12 hours.
When it comes to practicing intermittent fasting, the most common is to fast for 10 to 14 hours.
However, it’s keep in mind that there is a difference between the fasting guidelines for men and women.
Women are typically recommended to fast for a minimum of 10-12 hours, while men are advised to fast for a longer duration of 16-18 hours.
While fasting for longer periods, such as more than 14 hours for women or 18 hours for men, may seem appealing for weight loss purposes, it is not advisable as it can put a significant burden on the body, including potentially compromising your heart’s health.
Conclusion
Embarking on an intermittent fasting regimen may seem intimidating, but remember that success lies not in perfection, but in steady progress.
Approach each day with a positive mindset, and don’t beat yourself up over occasional setbacks. Intermittent fasting offers an abundance of rewards for both body and mind, and you’ll soon start witnessing the transformation in your physical health, emotional well-being, and overall vitality.
Remember, it’s not a diet, it’s a lifestyle change. Give your body the time it needs to heal and rejuvenate. You got this!
FAQ
Intermittent fasting is a pattern of eating where one alternates periods of eating with periods of fasting.
Intermittent fasting has been shown to have numerous health benefits, including weight loss, improved insulin sensitivity, decreased inflammation, increased mental clarity and improved cardiovascular health.
Intermittent fasting triggers a metabolic shift in the body, where it begins to utilize stored fat as a primary source of energy, leading to weight loss and improved metabolic health.
Intermittent Fasting may not be suitable for everyone, particularly those with a history of disordered eating, pregnant women, and individuals with certain health conditions.
No, it's important to have a balanced diet during both eating and fasting periods for optimal results and overall health.
Intermittent fasting differs from other forms of fasting as it involves alternating periods of eating with periods of fasting, rather than abstaining from food for extended periods of time.
The fat burning stage of fasting is often referred to as ketosis. It is a metabolic state in which the body begins to burn fat for energy instead of carbohydrates.
Yes, you can exercise during fasting periods, although it's important to listen to your body and adjust intensity and duration as needed.
Resources
1. Intermittent Fasting 101 — The Ultimate Beginner’s Guide
2. Intermittent fasting: What are the benefits? – Mayo Clinic
3. Intermittent Fasting: What is it, and how does it work?
4. Diet Review: Intermittent Fasting for Weight Loss
5. Intermittent fasting for weight loss – Mayo Clinic Health System
6. Prolonged Fasting 101: How To Do It & What Are The Benefits?
