Intermittent Fasting: Part 1

Before I begin any explanation, I will give credit where credit is due. While intermittent fasting exists in many unique forms, the majority of my knowledge comes from a few main sources—and these are in no particular order. First, after having read The Primal Blueprint and a few articles on the author’s website, I became somewhat interested in the concept of fasting in general. Next, I began to search the internet for more information on the concept, and I very quickly realized that intermittent fasting exists in many different forms: Eat stop eat, Leangains, ADF, Warrior Diet, and etc.—see here for a brief summary by the venerable Martin Berkhan, or Google “Intermittent Fasting” and heaps of information will result. After a few initial articles and some trial and error, I stumbled upon Martin Berkhan’s website. It was love at first sight, and I have been using the Leangains approach to dieting for approximately the past 2 months—and I would add, with nothing but positive results. More recently, I began frequenting Lyle McDonald’s website and even bought and devoured his latest and highly informative book, The Stubborn Fat Solution. Lastly, the idea to do this post came from the increasing interest friends and family have expressed in their questions about my diet and training.

Intermittent Fasting means what it literally denotes: periods of fasting combined with periods of eating. This is achieved in a number of different ways. My favorite, the Leangains approach of fasting for 16 hours/feeding for 8 hours (it is 14 fasting/10 feeding for women) everyday or 5 days of the week. Other approaches, such as the Warrior Diet and Fast 5 Diet, condense the eating window even further to only 4 or 5 hours. Many choose to fast whole 24 hour periods once or twice a week. On the other hand, a more Primal, Mark Sisson approach is fasting much more randomly—for example, randomly skipping breakfast or just taking an unplanned day off from eating.

During the fast liberal amounts of coffee, tea, and diet soda can be ingested but nothing else. In regards to cream and sweetener for coffee or tea, Lyle McDonald points out that even a smidgen of either will raise insulin slightly. While I am getting into a topic deserving of its own post, just keep in mind any spike in insulin turns off or reduces the fat oxidation which occurs as a result of the lowered insulin levels during the fast. As such, I have been mindful to refrain from using any cream or sweetener in my coffee when consuming in the fasted state. This may not be necessary, as Martin Berkhan sees no problem with using a small amount of both for fasted coffee consumption, so I guess that is just me being anal.

Regardless of the approach—systematized or random—the the underlying principle of being able to take advantage of the health benefits of fasting—such as improved insulin sensitivity, less oxidative stress, increased metabolism, etc.; see here, here, here, and here—while also addressing any other goals remains solidly in place. The cited health benefits notwithstanding, many fasters report increased focus, energy, and mood during the fasted state. Further, intermittent fasting is a highly effective method for fat loss, as it allows one to reduce calories with much less trouble. Even more, I recently read a study concluding that in rats eating exactly the same diets, an intermittent fasting eating pattern resulted in lower body fat and better heart health markers. If you want the study link comment below, as I am too lazy to look for it/them at this point.

In part 2 I will go into more depth regarding my eclectically modified fasting approach. In addition, I will include what I eat in a normal day as well as an example of different training regimens with which I have been experimenting. In reality, it may end up being a 3 part series, as I tend to digress quite a bit.