By now you havent just heard about one of the latest weight-loss trends, you know at least a handful people who are devoted to intermittent fasting (IF). Maybe youve even tried it yourself.
There are a lot of opinions surrounding IF, and there are different ways to do it. So you no doubt have a few questions. How effective is it? Whats the best method? What factors into the timing? How do you fit workouts around fasting? Heres what the science actually says about it.
Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.
Intermittent fasting has been around for centuries, since ancient hunter-gatherer times, but its risen to popularity in the past five years or so. There have been a few catalysts: a 2012 documentary called Eat Fast, Live Longer; as well as a slew of books including The Fast Diet,The 5:2 Diet Book, and The Obesity Code. All of this media, combined with anecdotal success, have created a positive buzz around the trend.
IF is an eating pattern that cycles between periods of fasting and eating. It doesnt specifically say which foods to eat or avoid, but rather when you should be eating. Its actually more of an eating pattern than an actual diet per se. Modern IF methods can be summed up by these four types:
The 16:8 method is the most popular and easiest for people to stick to. Overall, no matter what method you choose, as long as youre reducing your caloric intake, any method should cause weight loss as long as you arent over-consuming during the feeding timeframes.
Fasting causes a number of reactions in the body that affect your cells on a molecular level. The main idea behind IF is that it helps your body access and mobilize fat stores by adjusting the hormones that influence lipolysis (the breakdown of fats). Without diving too much into the science and mechanisms of how this works, here are a couple of the changes that occur in the body during periods of fasting:
Among those benefits mentioned, a recent review of the science of IF in the New England Journal of Medicine does a deep dive on current research, explaining how IF can improve metabolism, lower blood sugar, decrease inflammation, and improve chronic conditions like asthma and arthritis. Theres even evidence to show it can reduce damaged cells and enhance brain function.
If youre considering IF and like to work out or train, there are some things to consider. Theres some research that shows exercising during a fasted state can help muscle biochemistry linked to insulin sensitivity. In laymans terms: It can help regulate blood sugar levels. On the other hand, theres research to show the benefit of eating, especially carbs, before exercising.
If youve never tried it before, heres what you could experience if you fast before you train:
Our take: If youre an elite or professional athlete, dont train or compete while fasted. If youre a weekend warrior looking to improve body composition, fasted cardio might be worth experimenting with. Make sure you think through the timing of your workouts when fasting based on your goals and individual performance. Working out before the eating window while fasted is preferred for those who want to improve body composition and know they can personally perform well on an empty stomach. Working out after the eating window is ideal for those who perform better after fueling, or those who dont have the time in their schedules to work out before the window.
What you eat during your feeding window also matters. Although the concept of IF is more of an eating pattern than a diet, the food and macros you eat during the window should reflect your goals as well. If youre strength training, higher carbs and protein are needed. If youre endurance training, carbs and protein are also importantbut in a different ratio (more carbs to protein). If your goal is to improve body composition and lower body fat, then following a low-carb diet in your eating window might be ideal for you.
No matter what type of IF you decide to try, make sure to listen to your body. If you feel weak or dizzy, you might need to switch it up. Your blood sugar may be too low, or you may be dehydrated. Make sure you eat well-balanced, high-quality foods during your feeding window, and always remember to stay hydrated and include electrolytes to achieve optimal performance.
The bottom line is there are many different types of IF. Theres positive research to back it up and improve overall health. However, there are a few considerations you need to consider to pick the ideal type and timing of IF that works for you and your goals.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
The rest is here:
How to Time Intermittent Fasting Around Your Workouts - Men's Journal
- HGH Infrared Systems Announces Debut of Spynel-S and Product Name Change - April 29th, 2013 [April 29th, 2013]
- Report: Biogenesis documents link A-Rod to HGH - April 29th, 2013 [April 29th, 2013]
- HGH Infrared Systems Announces New Blackbody Products and Updates - April 29th, 2013 [April 29th, 2013]
- "Anti-Aging" Pill SeroVital™-hgh Gets Overwhelming Response in The New York Times Magazine - April 29th, 2013 [April 29th, 2013]
- Radar Online Features Celebrity Makeup Artist's Anti-Aging Secret... SeroVital™-hgh - April 29th, 2013 [April 29th, 2013]
- De Smith says players will not be 'bullied' on HGH testing - April 29th, 2013 [April 29th, 2013]
- Smith says players won't be bullied on HGH test - April 29th, 2013 [April 29th, 2013]
- BraceLand Nutraceuticals - Turn Back Time with HGH - Video - April 29th, 2013 [April 29th, 2013]
- WWE '13 - HGH Clan vs spideysams - Video - April 29th, 2013 [April 29th, 2013]
- 216 Owner - April 29th, 2013 [April 29th, 2013]
- WvW HGH roaming aggressive conditions engineer (100'nades sequel) - Video - April 29th, 2013 [April 29th, 2013]
- WWE"13 WWE"13 xVBIx Pride Owned HGH zBrahmaBullz / My Epic Return - Video - April 29th, 2013 [April 29th, 2013]
- WWE '13 - HGH Clan vs P8909362, MrX206 and Danfort91 - Video - April 29th, 2013 [April 29th, 2013]
- Dr. Ed Park on why TA-65 is better than HGH - iHealthTube 8 - Video - April 29th, 2013 [April 29th, 2013]
- 15 mins HGH (Human Growth Hormone) release with Delta Isochronic - April 29th, 2013 [April 29th, 2013]
- Report: NFL HGH use likely common - May 1st, 2013 [May 1st, 2013]
- Anonymous player: HGH use in NFL 'like clockwork' - May 1st, 2013 [May 1st, 2013]
- HGH in the NFL: A growing menace - May 1st, 2013 [May 1st, 2013]
- HGH use in the NFL, still apparently subject for debate - May 1st, 2013 [May 1st, 2013]
- HGH use 'rampant' in NFL, according to report - May 1st, 2013 [May 1st, 2013]
- Report: HGH Use in NFL Is ‘Rampant,’ ‘Increasing’ With No Blood Test in Place - May 1st, 2013 [May 1st, 2013]
- Report: HGH use increasing - May 1st, 2013 [May 1st, 2013]
- PFT: HGH use reportedly rampant across league - May 3rd, 2013 [May 3rd, 2013]
- WWE '13 - HGH Clan OWNING these T-Rashy ass SPAMMERS - Video - May 3rd, 2013 [May 3rd, 2013]
- League wants HGH testing, needs players to want it, too - May 4th, 2013 [May 4th, 2013]
- WWE '13 - HGH KILLS Vendetta and NK CoLdR - Video - May 6th, 2013 [May 6th, 2013]
- Start Up Suplementos (360°) RENEWAL HGH Workout for Men 30ml Always Young - Video - May 6th, 2013 [May 6th, 2013]
- "Fountain of Youth" Pill SeroVital™-hgh Huge Draw at Annual Gynecology Meeting - May 8th, 2013 [May 8th, 2013]
- hGH Rap (Thrift Shop Parody) - Video - May 8th, 2013 [May 8th, 2013]
- WWE '13 - HGH vs KSA - Video - May 9th, 2013 [May 9th, 2013]
- WWE '13 - HGH Clan vs ObeyCrisz - May 9th, 2013 [May 9th, 2013]
- WWE '13 - HGH Clan vs jaTT253 - May 9th, 2013 [May 9th, 2013]
- WWE '13 - HGH vs The Shield? - Video - May 9th, 2013 [May 9th, 2013]
- WWE '13 - HGH Clan vs The1337Rasengan, Vinodhstanley and Chevyochenta - Video - May 9th, 2013 [May 9th, 2013]
- WWE '13 - HGH Clan OWNS Misfits_Owner, E214Classic and Kieron_Reynolds - Video - May 9th, 2013 [May 9th, 2013]
- WWE '13 - HGH Clan vs bigjoker____, FINAL7ROMANRAT, and VENdeTTA_RIppER - Video - May 11th, 2013 [May 11th, 2013]
- WWE '13 - HGH Clan vs PROOF_WANTED, OcaSs013_NDS and VigilanteWave24 - Video - May 11th, 2013 [May 11th, 2013]
- AhmetKayaGiderim-HGH-vidimob - Video - May 12th, 2013 [May 12th, 2013]
- J-rich94 - May 12th, 2013 [May 12th, 2013]
- WWE '13 - HGH Clan OWNS LordRaiku123 (NK Clan Member) - Video - May 17th, 2013 [May 17th, 2013]
- Footloose - Act One - Scene 4 - A Hgh School Hallway - Video - May 17th, 2013 [May 17th, 2013]
- Genuine HGH Available and AAS - Video - May 18th, 2013 [May 18th, 2013]
- Vlog Diaxu i HGH odc.2 - Video - May 18th, 2013 [May 18th, 2013]
- HGH Hormone Release + 528 Hz Virtual Anti Aging Spa Fatburner Mood Enhancer - Video - May 18th, 2013 [May 18th, 2013]
- WWE '13 - HGH vs 216 - Oh_216_Punk (Owner) and Oh_216_Prophecy - 'Bow Down/I Been On' by Beyonce - Video - May 18th, 2013 [May 18th, 2013]
- HGH Energizer Review By AgeExperts.net - Video - May 20th, 2013 [May 20th, 2013]
- Take me to the king Hgh's flag and banner - Video - May 20th, 2013 [May 20th, 2013]
- Best HGH Supplement - Video - May 21st, 2013 [May 21st, 2013]
- Testosterone - May 22nd, 2013 [May 22nd, 2013]
- Lack of HGH testing leaves hole in drug program - May 23rd, 2013 [May 23rd, 2013]
- Mark Sisson Primal Diet review HGH - May 23rd, 2013 [May 23rd, 2013]
- Humovox HGH Reviews - Supplementing.com - Video - May 23rd, 2013 [May 23rd, 2013]
- Bruce ( Spit ) Kimble - May 24th, 2013 [May 24th, 2013]
- NFL roundup: NFL proposes immediate HGH testing - May 25th, 2013 [May 25th, 2013]
- Report: NFL makes proposal for HGH testing - May 25th, 2013 [May 25th, 2013]
- NFL submitted proposal for immediate HGH testing, according to report - May 25th, 2013 [May 25th, 2013]
- IM A BOSS IN HGH - Video - May 26th, 2013 [May 26th, 2013]
- WWE '13 - HGH vs SMK-Ace_SkillZ (SMK Clan) WEAK BITCHES! - Video - May 28th, 2013 [May 28th, 2013]
- Invigorate HGH Reviews - Supplementing.com - Video - May 28th, 2013 [May 28th, 2013]
- Tarair Returned - 5v5 HGH Elixir Engineer - Video - May 28th, 2013 [May 28th, 2013]
- XxL3GACYxX-_ vs HGH Owner Kavan/BSS Owner Kavan - Video - May 29th, 2013 [May 29th, 2013]
- WWE '13 - HGH vs MOD - Video - May 29th, 2013 [May 29th, 2013]
- Discount Hgh Supplements - Promo Code - Video - May 30th, 2013 [May 30th, 2013]
- WWE '13 - HGH is STILL BETTER THAN NK - Video - May 30th, 2013 [May 30th, 2013]
- HGH Infrared Systems Presents to United 4 Defense, the Growing Cambridge-Based Defense-Technology Networking Group - May 31st, 2013 [May 31st, 2013]
- WWE'13 vs. HGH_LdR_LEVI HGH-Kavan-Owner HGH-Braham_Bullz - Video - May 31st, 2013 [May 31st, 2013]
- Exposing HGH - Video - May 31st, 2013 [May 31st, 2013]
- HGH 800 Hormona del Crecimiento - Video - May 31st, 2013 [May 31st, 2013]
- 2013 NBA Playoffs, Ducks Update, NFL HGH Testing, UFC 160 - May 31st, 2013 [May 31st, 2013]
- Hgh Code - Promo code Code - Video - June 1st, 2013 [June 1st, 2013]
- Hgh Coupon - Coupon Code - Video - June 1st, 2013 [June 1st, 2013]
- Discount Hgh - Coupon code Code - Video - June 3rd, 2013 [June 3rd, 2013]
- Hgh Discount - Discount Code - Video - June 3rd, 2013 [June 3rd, 2013]
- Official HGH Clan™ |Recruiting Videos| - Video - June 3rd, 2013 [June 3rd, 2013]
- Straight Dogged: HGH LDR Gets The Treatment - Video - June 4th, 2013 [June 4th, 2013]
- Increase HGH Naturally - Try RISK FREE - Hype or Real? - Video - June 4th, 2013 [June 4th, 2013]
- Growth Hormone Booster SeroVital®-hgh Causing Frenzy of Excitement at Renowned Sleep Conference - June 6th, 2013 [June 6th, 2013]
- Wwe13 vs HGH CLAN: HGH-Brahma_Bullz - June 6th, 2013 [June 6th, 2013]
- WWE '13 - HGH owns xSinFulxEniGmAx - June 6th, 2013 [June 6th, 2013]
- HGH Energizer Reviews - Video - June 6th, 2013 [June 6th, 2013]