Welcome to the second part of most commonly asked questions on Intermittent Fasting. Click here for Part 1!
- Can I workout during the fasting period?
When we fast, our bodies enter a state of ketosis, so after exhausting the glucose, it starts using the stored fat. Now, let’s say you add exercise (any type) to this state. The body uses more stored fat to help you exercise, be it walking or strength training.
Conclusion – Exercise during the fasting state leads to burning more fat, tempting isn’t it?
Before you go all on Hulk mode during the fasting period, let’s discuss further. Do you think your body can sustain this mode during the fasting period? Can you handle all kinds of workouts in the fasting state?
More than fat burning, you need to focus on what your body goes through when you workout in the fasting state.
If you are new to fasting, I would not recommend working out in a calorie deprived state. It may result in low blood sugar levels, feel lightheaded, and you may not perform your best with exercises. Some researchers also say that exercising during the fasting state might lead to your body using the proteins in your muscles instead of stored fats, as there would be no carbohydrates to regulate the energy spent for exercising.
Hence, the best thing to do is to allow your body to adjust to this lifestyle and take things slowly. In my case, I started Intermittent Fasting when I had to take a brief break on exercise. A couple of months into Intermittent Fasting, I started with low-intensity exercises like walking. Gradually I moved to body weight exercises for a while and then hit the gym after a few months. Note that all this was during my eating window and not during the fasting state.
After about a year of Intermittent Fasting, I started doing my workouts early in the morning (fasting state). However, if I am planning for an extreme workout session like a 10K run or a trek, I ensure to fuel with proteins during my workouts. As I follow a consistent routine of 14:10 or 15:9 hours, which is the basic Intermittent Fasting routine, I can afford to workout during the fasting state. However, if you are following an extreme fasting routine like fasting for 2 straight days or a warrior diet, I suggest pausing on fasting workouts.
References: https://www.healthline.com/health/how-to-exercise-safely-intermittent-fasting#takeaway https://www.medicalnewstoday.com/articles/intermittent-fasting-and-working-out#summary
- Who cannot do Intermittent Fasting?
Fasting is restricted to people who have the highest tendency of low blood sugar levels. You might be healthy, but if you feel lightheaded when you are fasting, it means either you are not following a proper food routine during the eating window or your body just cannot accommodate fasting. I shall explain the best way to plan your meals in the further questions and even after doing that, if you feel uncomfortable with a minimum 12 hour fasting, then I would suggest avoiding Intermittent Fasting. A general set of people who should avoid Intermittent Fasting are:
- People with Diabetes.
- People who are on medication in the presence of food.
- People who are underweight or have a weak immune system
- Pregnant or breastfeeding women
If you wish to proceed, you must get your doctor’s approval before proceeding.
References: https://www.healthline.com/nutrition/intermittent-fasting-guide#who-shouldnt https://www.eatthis.com/is-intermittent-fasting-safe
- What is the best way to start and break Intermittent Fasting?
People who conclude that Intermittent Fasting may not be the right thing to do for them, I suggest inspecting your meal plan before you declare the verdict. Often, it is the way you eat that makes all the difference. I have experimented (just for fun) with different food items and their effect on my body at different intervals.
The best way to break the fast:
After the fasting period, the first meal that you consume must be easy on your body and gut. Take it easy and consume easily digestible food items, including the ones rich in protein. Avoid consuming carbohydrates, fiber or fat rich food items while breaking the fast as they may be hard on your digestive system and sometimes cause bloating or lethargy. Some of the best food items to break your fast include eggs, cooked vegetables or soups, any protein rich food items that are not calorie dense. Also, make sure you have a light meal for breaking your fast, as it provides a smooth start to your digestive system.
The best way to start the fast:
Fiber! Fiber rich foods often take more time to digest and it keeps you full for a long time. They drive your gut health and are the best food items to consume at dinner time. Before you enter the fasting window, you need to eat food items that satiate your gut and help avoid any midnight cravings. When your gut is happy and healthy, you stop craving food items in general. Some of the best food items to start your fast: fiber-rich vegetables including broccoli, lentils, oatmeal, sweet potatoes, whole grains like millets, quinoa, etc.
References: https://www.youtube.com/watch?v=W4P7LJAE8IM https://www.healthline.com/nutrition/what-breaks-a-fast#breaking-your-fast
- How do I plan my meals in a short feasting window?
Now this is a tricky part of Intermittent Fasting. People who are keen on extreme fasting hours have one issue – how to include all macro and micronutrients in such a short feasting window. The answer to this is purely based on my observations. Let’s say you are doing a 20-hour rigorous fasting and you have only a 4-hour eating window. Naturally, you would assume having only one meal, right?
I would say why don’t you divide that one meal into three parts? Start by having your proteins first to break the long fast. Take some time, say half an hour, and indulge in your carbs and fat-rich foods. Take another half hour and then include fiber-rich foods. If you plan to indulge in desserts, you can probably consume it during carbs and fat consumption window. Normally, people consume desserts at the end of the meal. But in this case, the end of the meal typically means the beginning of your fasting window, hence the modification.
One suggestion is to avoid going on such rigorous fasting for more than three days in a row. I understand our body works on survival mode, but it doesn’t mean you must force the body to always be on a starvation mode. You can take up warrior diets once in a while, but note that such fasting methods are not sustainable and the chances of you quitting Intermittent Fasting is on a higher scale.
- What are the benefits of Intermittent Fasting?
Until now, I only spoke about ‘weight’ loss with Intermittent Fasting. However, studies suggest that Intermittent Fasting may have many benefits and weight loss is just a small one compared to others. Here are some benefits of Intermittent Fasting:
- Promoting Autophagy
Autophagy is the process of self repair by recycling the dead or damaged cells (Ref: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894687/#s001title). Some studies state that Intermittent Fasting may help in initiating the process of Autophagy which promotes gene stability, anti-ageing, improved DNA, and reduces oxidative stress.
- Reduces risk of Type 2 diabetes
Some studies say that Intermittent Fasting may improve insulin resistance, which is a primary indicator of type 2 diabetes. People who are at a higher risk of type 2 diabetes are normally recommended to start Intermittent Fasting. With the fasting state, naturally the insulin level drops, which means your blood sugar levels drop, aiding in avoiding type 2 diabetes. However, people who already have diabetes are not recommended to practice Intermittent Fasting.
Overall, this case needs more studies for some evidence-based conclusion.
- Reduces inflammation
One reason for body inflammation is consuming highly processed foods. Having a balanced diet is essential to avoid inflammation in your body. However, considering our current lifestyle, it is tricky to ensure all meals in a day to be nutrient rich and healthy.
Studies have shown that Intermittent Fasting can reduce inflammation. In a logical sense, it means if you are fasting for 12 to 14 hours and plan your meals properly, chances of inflammation is low.
The probability of you planning your meals, avoiding processed food, eating food at odd hours, and giving the digestive system some rest is high when you choose Intermittent Fasting. It doesn’t mean that without Intermittent Fasting, one cannot reduce inflammation. Without any fasting, if you can take care of being conscious of what you eat, you can reduce inflammation.
There are other benefits of Intermittent Fasting like lowering blood pressure, promoting heart health, etc., but more studies and research have to be done in these aspects for an accurate conclusion.
Personally, I feel Intermittent Fasting is a great way to promote gut health. With planned meals and a break to your digestive system, you pave a good way to help your gut work better. Also, if you strictly follow Intermittent Fasting, you can notice that you slowly stop craving processed foods or even if you crave, you have it consciously.
References: https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting https://www.everydayhealth.com/diet-nutrition/possible-intermittent-fasting-benefits https://www.healthline.com/health-news/fasting-can-help-ease-inflammation-in-the-body
With all the answers above, I hope I might have helped you with some sense of direction regarding Intermittent Fasting. My advice at a bigger level is to start slowly and be conscious of how your body is reacting to the change. Take your time and proceed mindfully, as your body is the best indicator to let you know if it is okay with the change or not. Always remember: Moderation is the key.
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