Intermittent fasting, the secrets revealed: Benefits, Risks and Duration

We know complete fasting as a period during which the body does not absorb any solid food, except water. According to our naturopathic expert  and her research in health nutrition at grain boxis undoubtedly the most effective way of eliminating accumulated waste and excess fat.1, 3 A doctor is always a reliable source of information.

^{What is intermittent fasting?}

Intermittent fasting allows you to control your weight loss by balancing the fasting and eating phases. This straightforward strategy can improve your health and simplify weight management.

Weight gain progresses slowly but surely without you being aware of it. The news that you're overweight on the scale, or from your doctor, can come as a shock with all its risk factors, such as diabetes or high cholesterol. Intermittent fasting can help.

Definitions of the words that make up the term

Let's divide the main principles of the method with its definition in the table:

The table clearly indicates a restricted eating window. Food intake is therefore limited to 24-hour periods.

Intermittent fasting and the role of hormones

From birth to age 20, the body receives our food intake to build new cells. This period of growth uses everything we eat to be transformed into muscle, bone and organs, rather than stored as fat. This is why adolescents are rarely obese. This period is managed by a "master" hormone called growth hormone. This is at its peak from age 0 to 20. It then slowly decreases until the end of our lives. It influences other hormones such as testosterone, which helps build and maintain muscle mass.

Everything is linked to this hormone. When it declines, symptoms appear. A drop in libido, poor sleep, a slower metabolism and weight gain can appear.²

Intermittent fasting could therefore promote the use of body fat as an energy source. As studies by Rives JBstudies, regular fasting puts your metabolism into fat-burning mode, and your liver stops producing glucose for storage (glycogen).²

A typical day of intermittent fasting

The food restriction and deprivation of intermittent fasting has one important rule:

• Adapting to this dietary change requires easy integration into your lifestyle. The method, incorporating a touch of flexibility, will make it easier to adapt to your constraints and succeed during this period.

The aim of intermittent fasting is to shorten the feeding period. According to studies, the feeding phase should last 8 hours, while the fasting phase should last 16 hours. There are two types of schedule:

1. The body will then be nourished by two meals a day. For example: the first meal at 11:00 and the second meal at 19:00. In this type of fasting, we won't be eating any food at the end of the day.breakfast.
2. For your intermittent fast, adding a detoxifying effect by extending the fast to 24 hours, once or twice a week, is a beneficial variation. For example, from Friday 2pm to Saturday 2pm.^{2, 5}

For weight loss, avoid sugar: key to successful intermittent fasting

Sugar is the beast to avoid during weight loss, because it stores our energy in fat. Insulin, the hormone that brings sugar to the cell, is in constant circulation (and lurking everywhere in our diet), creating a chronic hormonal imbalance that is often accompanied by weight gain. Insulin is produced in response to the ingestion of carbohydrates (sugar and starches). If sugar stores are already saturated, excess sugar is converted into fat. All forms of carbohydrate (bread, pasta, potatoes, white sugar, fruit, etc.) have an impact on our blood sugar levels.^{2, 5} 

With fasting, insulin is stabilized. The diet reduces insulin production, helping to regulate blood sugar levels and limit fat storage, thus promoting weight reduction. Many people in Canada go fasting for these reasons.

Too much sugar on a diet: diabetic danger

Adopting intermittent fasting requires careful attention, especially to sugar intake, to avoid risking diabetes through poor insulin management.

• Insulin regulationThe pancreas, in response to excess sugar, produces insulin to manage blood glucose. High sugar intake during intermittent fasting can lead to insulin overproduction, increasing the risk of insulin resistance, a precursor of type 2 diabetes.

• Impact of sugar on the pancreasExcessive sugar consumption puts a strain on the pancreas, which has to produce more insulin, increasing the risk of diabetes by impairing its function.

• Glucose peaks Intermittent fasting helps balance glucose and insulin, but excess sugar causes glucose spikes which, by overstimulating insulin production, increase the risk of developing diabetes.

Excess sugar also disrupts the benefits of fasting, such as improved insulin sensitivity. To get the most out of intermittent fasting, choosing foods with a low glycemic index and limiting refined sugars is essential. If this affects you, consult your doctor, or refer to theassociation diabète Québec.

Intermittent fasting produces the slimming hormone

When blood sugar levels fall, insulin is replaced by another hormone, glucagon. Glucagon is also produced by the pancreas.

Its role is to keep blood sugar levels very low, while continuing to supply the brain. Without glucagon, you'd go into hypoglycemia, leading to coma after a few hours without food intake.

We understand that we produce hormones that make us lose weight and hormones that make us gain weight. Their concentration varies with the frequency and quality of our diet.²

Health benefits and effects of intermittent fasting according to studies

According to studies published in 2006, after just two weeks, we can see improvements in our health. Following adoption of the diet, people with chronic problems have improved in areas such as: insulin resistance, asthma, seasonal allergies, infectious diseases of viral, bacterial and fungal origin (viral upper respiratory infection, recurrent bacterial tonsillitis, chronic sinusitis, etc.), autoimmune diseases (rheumatoid arthritis), etc.²

The tangible benefits are astonishing: you'll feel more energetic, more alert, in a better mood, with greater mental concentration, etc.²

To implement a new way of eating, you need to be ready for it. You need to have a pantry stocked with foods compatible with your intermittent fasting. Your body will get used to it within the first two weeks (14 days). Once you've reached your ideal weight, you can continue fasting for as long as you like.

It's important to eat better during intermittent fasting. You need to cut down on sugar in all its forms, especially liquid. You should also avoid starchy foods at every meal. Avoid eating pre-prepared meals, which are often high in carbohydrates.^{2, 4, 5}

Nutrition during intermittent fasting

For your health, let's explore the diet during the eating window. Your diet should contain a portion of vegetables (lettuce, broccoli, cauliflower, avocado, zucchini, peas, tomatoes, asparagus, radishes, etc.). Vary your vegetables and colors, cook with good oils and add herbs and spices. The right amount of vegetables is about half your plate.

Every day, a source of protein (white or red meat, fish, seafood, eggs or vegetable protein (legumes)). Calculate about the size of your open palm for women and double that for men.^{1, 2, 3}

The doctor's potential role in optimization

Drinking water is essential

Drinking water is essential for weight loss. It helps eliminate the waste products associated with burning your fat reserves. The sensation of thirst is a sign of dehydration and should be calmed by constant hydration. It's important to have water on hand to meet your essential needs, which amount to at least 2 liters a day.^{1, 2, 3}

Include a physical activity program during intermittent fasting

In theory, physical activity increases energy expenditure. If the balance between intake and expenditure is respected, i.e. you don't eat more than you expend, you should lose weight.²

An interesting product from Innotech can help you with your fasting.

To help you stay hydrated, I've found a very appropriate product to accompany you throughout your intermittent fast: Fasting Days Intermittent Fasting Drink Mixformulated by Reginald Friesen M.D. and Innotech Nutrition Solutions. It's low-calorie, so it's also compatible with a ketogenic diet, GMO-free, dairy-free, sugar-free, gluten-free, with no artificial flavors or colors.

In fact, it's this drink is perfect for intermittent fasting: it contains 10 grams of amino acids, 13 vitamins and minerals, including the electrolytes needed for an 18-20 hour fast. The recommended aim is to maintain energy metabolism, as well as good blood sugar and muscle function, by balancing the electrolytes present in the formula.⁴

Intermittent fasting: how to take Fasting Days

How to take the product Intermittent fasting drink mix Mix 1-2 scoops (10-20 grams) in 500 ml of water. Remember to drink 8-10 glasses of water a day, especially during intermittent fasting.⁴

Intermittent fasting: other benefits of Fasting Days

The product Intermittent fasting drink mix helps :

• energy
• balance of glucose metabolism
• with collagen
• good bone density
• good muscle mass
• support hunger
• daily calorie management

The solution to weight loss is to eat less, but eat well!

About the author

Marie Couture, Certified Naturopath

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References :

1. Clement Brian R. Foy DiGeronimo Theresa, Living Food for Optimal HealthEd. Marcel Broquet, 321 pages

2. Rives JB, Fastinged. Thierry Souccar, 167 pages

3. Vasey Christopher, Detox Manualéditions Jouvence, 184 pages

4. https://innotechnutrition.com/fr/product/fasting-days-for-intermittent-fasting-support-mixed-berry-360-gr/

5. https://cliniquereversa.com/home/problemes-de-sante/surpoids/essayez-le-jeune-intermittent/

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