Janet Bond Brill - Intermittent Fasting For Dummies

Choosing the best intermittent fasting plan is simply a matter of preference. All the intermittent fasts in this book, if followed as directed, will result in weight loss (if desired), maintenance of muscle mass, and myriad additional health benefits. My goal is to explain all of them so that you can choose the one that fits you best. Remember, you are the one in control. The ideal intermittent fasting method for you is the one that is most sustainable and easiest to stick with. If you try one and it doesn’t help you achieve your health and wellness goals in a reasonable time frame, switch to another. In fact, switching up your fasting plan can be beneficial as well, from a physiological standpoint. You may also consider assessing some of your barriers to change by doing some of the journaling exercises suggested in Chapters 2and 23.

For more than a hundred thousand years, humans roamed the earth. They were foragers, so they’d fast until they found, caught, or killed their food. Like so many animals in the wild, human’s paleolithic ancestors regularly experienced extended time periods with little or no food. The timing of eating depended on the availability of food; they ate opportunistically. Because humans evolved in environments where food was relatively scarce, they developed numerous adaptations that enabled them to function at a high level, both physically and cognitively, when in a food-deprived/fasted state. Importantly, metabolic, endocrine, and nervous systems evolved in ways that facilitated high levels of physical and mental performance when in the fasted state (from approximately 12 to 36 hours without food). Both the metabolic shift to ketone utilization (a chemical derivative of fat), and adaptive responses of the brain and nervous system to food deprivation play major roles in the fitness-promoting and disease-allaying effects of intermittent fasting.

Hunter-gatherers gathered berries off bushes; dug up tubers; hunted mammals; scavenged meat, fat, and organs from previously killed carcasses; and discovered how to fish and hunt with spears, nets, bows, and arrows. Furthermore, their activity level is a far cry from the sedentary lifestyle so many people today lead. By the 20th century, most hunter-gatherers had vanished from the face of the earth (currently only a few scattered tribes of hunter-gatherers remain on the planet).

Then came farming

Some 10,000 to 12,000 years ago, things began to change. Homo sapiens altered their lifestyle from hunting and gathering to a more sedentary routine of farming — what’s termed the agricultural revolution. The human diet also took a major turn with the invention of agriculture. The domestication of grains created a plentiful and predictable food supply — food security — which allowed for storing surplus food. Provisions became readily available, hence people no longer had to eat opportunistically, and fasting was no longer necessary. The development of agriculture also brought a great societal transformation. People shifted from a nomadic existence to living in permanent communities, agrarian cultures.

The Industrial Revolution changed it all

Then the Industrial Revolution happened in the United States from the mid-19th century until the early 20th century. This shift in work routines permanently altered the way Americans eat. Refrigeration and transportation allowed for storing, packaging, and transporting of foods. Work shifted from farm to factory, and the human-eating schedule went to the three-meals-per-day routine that is the current eating pattern. Today, most Americans eat three meals and multiple snacks and rarely go more than four daytime hours without eating.

Intermittent fasting is right for anyone seeking a longer, healthier life. However, as a new phenomenon, you may have a host of questions that you want answered to help you determine whether intermittent fasting is right for you. Here are some common questions and answers to help you make that decision:

Is hunger hard to deal with when practicing intermittent fasting? In the beginning, you’ll feel hunger pangs during your fasting periods. Most intermittent fasting newbies figure out how to accept, adjust, and dull hunger pangs, which typically dissipate after about a month on an intermittent fasting program. I explore how you can deal with the potential negative side effects of intermittent fasting in depth in Chapter 15.

Do you have to exercise when practicing intermittent fasting? Yes, but no marathons are required! All Americans need to move more for better health. Because you’re entering into a lifestyle program aimed at improving your health, this one does indeed advocate daily exercise. Chapter 14explores the specifics on exercise.

How long should you fast for? You’ll see health benefits from fasts of from 14 hours to 36 hours. The ideal fasting window and ultimately fasting regimen will vary depending on you. What matters is the duration of fasting that works for your lifestyle.

Can you drink alcohol when practicing intermittent fasting? Yes, you can during your eating windows, in moderation, and if you can drink responsibly. You should know that drinking any amount of alcohol increases your risk of seven different types of cancer.

Can you have a cheat day during intermittent fasting? One of the phenomenal attractions of intermittent fasting is the concept that you get lots of cheat days — built in. Technically, you can eat whatever you want during your eating windows. This simple idea of freedom in eating is very motivating — fast today for tomorrow you feast!

Can you gain muscle when practicing intermittent fasting? Yes, studies have shown that combining intermittent fasting with a program of strength-training designed to increase muscle mass will result in muscle gain and fat loss. For details on how to gain muscle while practicing intermittent fasting, flip to Chapter 14.WHAT DID THE CAVEMAN REALLY EAT? THINK OINK, OINKWell, it sure wasn’t filet mignon! Human ancestors evolved as hunters and gatherers; for hundreds of thousands of years, their lives were spent searching for food. Believe it or not, some scientists believe that early humans had a diet like pigs . (Pigs are omnivores, meaning they consume both plants and animals. In the wild, they forage for anything and everything edible such as leaves, roots, fruits, flowers, insects, and fish.) What can be said for certain is that in the Paleolithic age, the human diet varied immensely by geography, season, and opportunity. Humans were flexible eaters, opportunistic eaters who ate what was available depending on their geographic locale. For example, humans in the Arctic ate almost all animal foods (seafood), whereas populations in the Andes sustained themselves on primarily plant foods (tubers and cereal grains).

Can you take medications and supplements when practicing intermittent fasting? Yes, you must continue taking your prescription medications as directed (and should only practice intermittent fasting under the guidance of your personal healthcare provider). If you need to take your meds with food, on a daily basis, choose an intermittent fasting plan that allows a daily window of eating for your medications. Supplements, as long as they contain negligible calories, can be taken as usual. Check with your healthcare provider if you have any concerns.

Intermittent fasting is a major lifestyle change for everyone. Before you commit to taking the first steps or just diving right in, you may be interested in discovering the basic steps of making major life changes. The three basic steps for change are: