Here we have a subject I personal am very interested in, not from a weight management standpoint but from the health benefits. First we have a little explanation and video from the leader in this field Dr Jason Fung. Which we follow with a conversation with Sophie a friend of Phoenix Fitness that has been trying Intermittent Fast and she shares her experiences.
What is Intermittent Fasting?
Fasting, is thevoluntarywithholding of food for spiritual, health, or other reasons.
Food is easily available, but youchoosenot to eat it. This can be for any period of time, from a few hours up to days or even weeks on end. You may begin a fast at any time of your choosing, and you may end a fast at will, too. You can start or stop a fast for any reason or no reason at all.
Fasting offers infinite flexibility. You can fast for as long or short as you like, however generally, shorter fasts are done more frequently.
16:8 - This way of doing intermittent fasting involves daily fasting for 16 hours. Sometimes this is also referred to as an 8-hour eating ‘window’. Done daily or almost daily.
20:4 - This involves a 4-hour eating window and a 20-hour fast.
24-hour fasts – requires fasting for a 24 hour period. This would generally be done two to three times per week.
5:2 fast - Dr. Michael Mosley popularized this variation of intermittent fasting in his book ‘The Fast Diet’. This involves 5 regular eating days and 2 fasting days. However, on these two fasting days, it is permitted to eat 500 calories on each day.
For the best effects of autophagy 36-hour fasts are widely accepted as the optimum timeframe.
The world record for fasting is 382 days, but doing 7-14 days whilst possible should be carried out under supervision.
In 2016, Japanese scientist Yoshinori Ohsumi won the Nobel Prize for his discoveries into the mechanisms of autophagy. Autophagy is a natural regeneration process that occurs at a cellular level in the body, reducing the likelihood of contracting some diseases as well as prolonging lifespan. Basically the body uses damaged and weak cells from the body to produce fuel having the effect of giving the body cells a spring clean leaving strong health cells behind.
Hi Sophie, can you just fail us in with who you are what you do and where we can find you?
Hey guys, I'm Sophie, I am a fitness enthusiast and freelance writer. You can find me at Insta, Facebook or Twitter.
So what motivated you to start on your fitness journey?
I got into fitness properly back in April 2018, so I'm pretty close to my year anniversary already. My main motivation was wanting to be healthy and fit enough to start a family. I've never been unfit, but I really wanted to be at the top of my fitness to give my future children the best start to their lives.
What have been you main goals and how are you going about achieving them?
My main goal has to be to change my body composition. I tend to find that if I focus purely on losing weight that I get bored and disappointed when it doesn't happen as fast as I expect it too. So I figured that if I focused on my overall body composition, building lean muscle etc. I would be more likely to stick to it!
Diet plays a massive in body composition, what sort of diet are you following?
I'm not necessarily following a diet as such, just eating clean, wholesome foods and if I really get stuck, I put in a lot of research in my own time to ensure that I'm not doing anything stupid or anything that can be detrimental to my health.
Have you tried other diets (I hate that word) eating plans before, if so what were the outcomes?
I hate the word diet too! I've tried keto, which was OK. I love carbs so this was very difficult for me. I think that you can still eat the foods you love, carbs for example, and still reach your goals. It's all about trial and error really as no two people are the same, therefore one diet or eating habit will work for everyone.
When did you first hear about Intermittentfasting and what made you want to try it?
It was on Youtube via one of the fitness influencers I follow. Again, when I first got into fitness, it was all a journey of working out what was best for me. I tried it for a month and got results so persevered.
There are many ways to fast what protocol are you following and why did you choose that one?
There are so many different methods and timings that you can follow, at the moment I follow the 8/16. I fast for 16 hours of the day and eat within an 8 hour window. At the moment I eat between 1pm and 9pm, that just seems to work best for me.
Have you tried any others?
Not yet! But my plan for 2019 is to trial some others.
So what are the outcomes you have noticed?
I've definitely noticed and increase in my fat loss. I've just found it easier for me to be able to shift it so I can build more lean muscle.
Is IF something you are going to continue to to pursue?
Yes definitely. I will have a break every so often as the body can get used to it so you plateau. I may even try a full day fast at some point too!
What would you say to anybody that was looking to start IF? what’s the best way to start, what can they expect.
Research, research, research. Don't go into it if you have a bad relationship with food, and if you do and want to try, please consult a doctor first. Other than that, expect to feel hungry for a while whilst your body adjusts. Push through though and try it for a good period of time before you give up. I'm always about for advice and tips though so hit me up on social or through my blog www.sophieschoice.co.uk.
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