Intermittent Fasting for Beginners

Is intermittent fasting good for weight loss?

In short – yes. 

And here's why.

Research shows that it doesn't only matter WHAT you eat, it matters WHEN you eat (1).
 
There have been studies where a group of similar aged and sized people were split it into two. One group was allowed to eat 2000 calories whenever they want throughout the day and the other group ate the same number of calories between an 8-hour eating window (e.g. from 12PM-8PM).
 
The results from monitoring this over time are incredible.
 
What they have found is that the group with a shorter eating window (ate nothing for 16 hours) loses more belly fat, has better metabolic markers and better control over their blood sugar and insulin levels over a period of 3 months. 

How does it work?

Your body stores energy in the form of glycogen in your liver and muscles (approximately 12 to 14 hours' worth of energy). After that, your body switches on to fat burning so that it can have calories to use to burn as fuel. By reducing your eating window, your body is able to start burning fat as a fuel source.

 
The interesting part about this process is that the first place that your body will start to burn fat from is around your abdomen and your visceral organs. This is so important because we know that the fat stored around our organs is dangerous.

Why is fat stored around our organs dangerous?

The fat around our organs secretes inflammatory signals that have a hormonal response in the body. These markers and these signals create the inflammatory response and this becomes a systemic source of inflammation in our bodies.
 
We all need to be worried about inflammation because it is behind a lot of our major metabolic diseases. For example, Alzheimer's, cancer, diabetes and heart disease are all examples of the chronic diseases that have been linked to inflammation. Controlling inflammation is a MUST if you want to be healthy.

So what can you do to start?

There are several different types of intermittent fasts.

The most common is 16:8, which means a 16-hour fast followed by an 8-hour eating window.

I find the easiest way to start intermittent fasting is to do it on your busiest days and when you aren't near your kitchen or pantry.

TIP: I started doing intermittent fasting on my busiest mornings and on the mornings that I started the earliest at the clinic. For me, I never felt like eating a big breakfast and then going in to work. So this was an easy transition for me.
 
My morning routine on the days that I'm fasting starts with a big glass of water when I wake up. This is really important because it allows our body to rehydrate. Then I will typically consume black coffee (as there are no calories in black coffee) and I will continue to hydrate with water through the morning.
 
The research shows that following this protocol 3 days a week over a period of 3 months can reduce body fat in most people and will improve metabolic markers such as fasting blood sugar and insulin resistance. 

Why shouldn't you eat right before you go to bed?

It's really important that you don't eat right before you go to bed, so what we recommend is you leave two hours (three hours is ideal) before you go to bed.

This allows your digestive system to digest the food that you consumed at dinner and it allows your body to prepare for sleep. Sleep researchers have noted that people get better and deeper sleep when they don't eat right before they go to bed.
 
The other reason this is helpful is because it will shorten your fasting window for the following day. For example, if you stop eating all calories at 8PM, you can break your fast at 12PM the next day.

What if I get hungry?

For some people, they interpret hunger as a problem. It is normal to feel hungry if you haven't eaten for 12 hours and it will pass. Often these signs of hunger will come in waves. One of the ways that I control my hunger is, again, by drinking water.
 
Your body will adapt to the hunger and it will quickly get used to not having food. A lot of the time, hunger is an emotional and psychological trigger more than it is a physiological trigger.

Please note: there is a difference between being hungry and feeling ill. If you feel dizzy or nauseous, eat immediate.

Are there benefits beyond weight loss?

After a few weeks of doing intermittent fasting, most people will start to notice they actually have an increased amount of energy by 9AM/10AM the next day. This is because your body is starting to use fat as a fuel source and it will create ketones in your body that your brain can supplement for energy.
 
One of the benefits of creating ketones in your body is acute mental clarity. For me, this is one of the biggest benefits to intermittent fasting. I feel the most clear when I am on some type of fast.

Who is intermittent fasting not appropriate for?

We do not recommend intermittent fasting if you:

• have thyroid issues
• are pregnant or breastfeeding
• are under the age of 18
• are underweight or have previously had eating disorders

It is important to consult your physician to see if fasting is appropriate for you if you have any of the following conditions:

• type 1 or 2 diabetes
• serious medical issues (e.g. heart, kidney or liver diseases)

For more information on fasting and diabetes, refer to the work of Dr. Jason Fung as he is a Canadian medical doctor who has extensively studied fasting and its effect on diabetes.

For more detailed information, check out my courses: Longevity Roadmap and the Low Carb Program on www.drjasonplotsky.com/courses.

Summary

• Intermittent Fasting can be a tool to help you lose weight and belly fat.
• Intermittent Fasting allows your body to start burning fat as an energy source.
• Try not to eat 2-3 hours before bed.
• The most common intermittent fast is 16:8.
• Intermittent Fasting is safe for most people but it's always best to discuss with your physician before incorporating it into your routine.

Sources

Effects of intermittent fasting on health, aging, and disease. de Cabo R, Mattonson MP. New England Journal of Medicine, December 2019.

The Obesity Code, by Jason Fung, MD (Greystone Books, 2016).