Intermittent Fasting for Beginners

Is Intermittent Fasting (IF) a good thing? "Isn't breakfast the most important meal of the day?" “Want to lose weight? Make sure you start your day with a healthy breakfast to kickstart your metabolism. Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

“Want to lose more weight? Try eating six small meals throughout the day so your body can function at maximum capacity all day long.”

These days, we hear so much about the importance of starting the day early and having breakfast for a healthy life and weight control that we almost accept it as fact. There are even studies showing that those who eat their first meal early in the day lose more weight than those who eat it late or skip meals altogether.1So, does starting the day with breakfast really make you healthier or help you lose more weight?

So, with a skeptical approach (2Could we ask this question: what if there are also scientific studies showing that “skipping breakfast” is more effective for optimum efficiency, maximum muscle retention, and fat loss?

What is intermittent fasting?

intermittent fasting So, intermittent fasting isn't actually a diet; it's an eating pattern. In other words, it's based on making a conscious decision to skip certain meals. Intermittent fasting, which involves consciously going without food for a certain period and then eating, means eating your meals at specific times of the day. (eating window) meals and the remaining time (hunger window) It means choosing not to eat. So how is intermittent fasting practiced?

• Eating regularly within a specific time frame: For example, eating only between 12:00 and 20:00 and skipping breakfast. Some people who practice intermittent fasting may reduce this interval to 6 hours or even 4 hours.
• Skipping two meals a day and not eating anything for 24 hours: For example, eating dinner as usual and then not eating anything until dinner the next day.

After the explanations above, the working principle of intermittent fasting might seem to be as follows: "I skipped meals and ate less overall. Therefore, I will lose more weight."This thought partially That's right. By completely eliminating one meal, even if you eat more at other meals, your total calorie intake decreases, bringing you closer to weight loss. However, since not all calories have the same effect on the body, the time you eat can also change how your body responds to the calories it receives.

How does intermittent fasting work?

When you practice intermittent fasting, your body works differently during periods of hunger and satiety:

When you eat, your body processes and burns what you've eaten for several hours. Because the food you eat provides the body with materials it can burn to produce energy, the body uses what you consume as an energy source, rather than stored fat. This is especially true when you consume carbohydrates or sugar, as the body prefers to use sugar before any other source.

During the fasting window, since the body doesn't have a recently consumed food source to use for energy production, it turns to stored fat in your body rather than sugar in your bloodstream or glycogen in your muscles and liver.

Burning fat = gain.

The fact that your body uses stored fat for energy is also true when you exercise during a fasting period. Unable to find a readily available source of glucose or glycogen, the body is forced to use its only energy source: the fat stored in your cells.

So how does this work? The body responds to eating by producing insulin. In fact, the more sensitive your body is to insulin, the more effectively it uses the nutrients you consume; therefore, it supports fat burning and muscle building.3On the other hand, your body is most sensitive to insulin when you have been fasting.4).

Your body's glycogen (the starch stored in your muscles/liver that your body uses as fuel when needed) decreases during sleep, or fasting; it decreases even more during physical activity, and insulin sensitivity increases. Therefore, the food you consume immediately after exercise is stored most effectively: a large portion as glycogen in your muscles, some as energy for recovery and rest, and a small amount as fat.

If we compare this process to a day when you are not practicing intermittent fasting: When your insulin sensitivity is at normal levels, the carbohydrates and foods you consume replenish glycogen stores, your blood glucose levels reach sufficient levels, and therefore most of what you eat is stored as fat. On the other hand, growth hormone secretion is reduced during fasting (both during sleep and while fasting).5(and also at the end of the fasting windows) increases. Increased growth hormone secretion (6), decreased insulin production and consequently increased insulin sensitivity (7By practicing intermittent fasting, the body prepares for muscle growth and fat loss.

To put it another way: Intermittent fasting helps teach your body to use the nutrients it consumes more efficiently. For many different physiological reasons, when done correctly, intermittent fasting accelerates weight loss and muscle building.

So why do all health books recommend eating "six meals a day"?

Here are the reasons why many nutrition and diet books recommend eating six meals a day:

1. When you eat, your body has to burn extra calories to process the food you consume. The theory is that if you eat small meals throughout the day, your body will regularly burn extra calories, and your metabolism will work at optimum capacity. However, this information is not correct. Whether you consume 2000 calories in a short period or spread it throughout the day, your body burns the same amount of calories processing these nutrients.8While the suggestion to increase your metabolism by constantly eating seems to work in theory, it unfortunately fails in practice.
2. When you make your meals more frequent and smaller, you're less likely to overeat at your main meals. While this is partly true, eating six meals a day isn't absolutely necessary as long as you teach yourself portion control or monitor what you eat. On the other hand, if you eat six small meals, you'll probably never feel full, and therefore you'll be more likely to gravitate towards higher-calorie snacks.

In short, the claim of eating six meals a day isn't very effective in practice, as you might think it is when it actually is, as explained in the first point, and as explained in the second point, it's an approach only needed by those who can't control their eating.

Going back to the Stone Age, it wasn't really possible for our ancestors to eat every three hours given the conditions they lived in. Our ancestors only fed when they found food, and even under these conditions, their bodies were adapted to function all day long.

Recently made (9A study published in the New York Times and by one of the LeanGains writers examined the "losing weight by eating 6 meals a day" technique.10According to Martin, the most important findings of the study are as follows:

“The study's proposition was that increasing meal frequency would provide short-term hunger control regulation and increase the likelihood of diet adherence; furthermore, the predicted beneficial effects of increased meal frequency were better gut peptides and therefore greater weight loss. Under the conditions given in the study, all three of these hypotheses were refuted.”

“It was assumed that increased meal frequency would increase the likelihood of adherence to energy-restrictive diets, thus increasing satiety and facilitating weight loss. However, the results do not confirm this hypothesis.”

Remember, what you eat matters. Frequency of eating is not as important as the quantity and quality of the food you eat.11, 12).

Why Intermittent Fasting?

• Because it works. Not all calories affect the body in the same way; however, calorie restriction is one of the cornerstones of weight loss. When you practice intermittent fasting, whichever method you choose, you make it easier to restrict the amount of calories you consume throughout the week. Because you are consuming fewer calories than before, your chances of losing weight increase.
• Because it makes your job easier. Instead of eating six small meals a day, with intermittent fasting you don't have to bother preparing, packaging, and eating meals every 2-3 hours.
• Because it takes less of your time and money. While eating small, frequent meals requires spending time and money on 3-6 meals a day, intermittent fasting only requires spending on 2 meals.
• Because it supports muscle gain and weight loss. Intermittent fasting increases insulin sensitivity and growth hormone secretion, which are key components of muscle growth.

Intermittent fasting doesn't have many common side effects. Many people's biggest concern about intermittent fasting is the potential for decreased energy, loss of concentration, and hunger pangs due to prolonged fasting. A significant number of people, especially those who skip breakfast, worry about their energy levels dropping throughout the day.

When you first switch from a full-day eating pattern to intermittent fasting, your body may struggle a bit. However, once you complete the transition, your body will quickly adapt to the new routine and begin to function as well as it did with your full-day eating pattern. In a study that examined participants during and after a 48-hour fasting window,13The study concluded that "in healthy individuals, a two-day calorie deficit did not negatively affect cognitive performance, activity, sleep, or psychological state."

"So why do I feel grumpy when I don't eat breakfast? If you were to ask why, the reason for your grumpiness might be your eating habits. A body accustomed to frequent meals will expect you to eat every three hours, as it has learned. In other words, if you eat breakfast every morning, your body will want you to eat breakfast every morning when you wake up. So, in essence, we can say that this process has both physical and psychological origins stemming from habit.

When you retrain your body not to expect food every day or throughout the day, ghrelin (14Thanks to the secretion of this hormone, the side effects will become less pronounced. Going back to the cave age, our ancestors managed to survive not only during times of abundance but also during times of scarcity. Remember, it takes 84 hours for prolonged fasting to negatively affect glucose levels in the body.15Therefore, 16 or 24-hour fasting windows are not a period that your body cannot tolerate.

Important warning:

Intermittent fasting can be challenging for people with blood sugar problems, hypoglycemia, or diabetes. If you have any health conditions, it's advisable to consult your doctor or dietitian before starting intermittent fasting.

Can I build muscle or gain weight while practicing intermittent fasting?

Absolutely! Steve Kamb, who practices intermittent fasting during his bodybuilding process, emphasizes that while his muscles develop, his body fat percentage increases only slightly, and he consumes the same amount of calories within 8-hour intervals. As for his program:

• 11 AM – Heavy strength training while fasting.
• 12 PM – Consume half of your daily calories immediately after exercise.
• 7 PM – Consume the remaining half of your daily calories at dinner.
• 8 PM – 12 PM (the next day): 16-hour fast

This program, also featured on Lean Gains, is one of the most effective programs you can use for intermittent fasting. Nate Green According to another program prepared by [author's name], you can also effectively build muscle by fasting for 24 hours every Sunday. This method is frequently used in bodybuilding.bulk&cutIt also challenges the "method" of intermittent fasting and classic methods for muscle building. bulk&cut If we compare the methods, when practicing intermittent fasting:

• Your balance is not disturbed: So, to gain 5 kg of muscle, you don't need to gain 30 kg and lose 25 kg. Therefore, your body mass doesn't change much.
• You eat less, so you save money: To lose weight, you simply need to consume only as much fat as your body can store as muscle and the necessary amount of fat. You gain muscle and strength slowly, regularly, steadily, and permanently.
• The concept of a "holiday body" doesn't interest you: We all want to look good, especially during the summer months when clothes get thinner and smaller. In a scenario where your muscles are developing steadily, you don't need to worry about how you look at any stage of the process.

Does intermittent fasting have different effects on women and men?

Yes, intermittent fasting affects women and men differently. Paleo For WomenAn article published in [website name] focuses on the negative effects of intermittent fasting for women. Mark's Daily AppleAnother article in [the publication] highlights the differences between male and female bodies and details how they are affected by intermittent fasting:

• In a study conducted (16Intermittent fasting has been shown to increase insulin sensitivity in men, while no such change has been observed in women.
• Another study (17Researchers studied the effect of intermittent fasting on blood lipids. In women, HDL (good cholesterol) increased while triglycerides remained stable; in men, HDL remained stable while triglyceride levels decreased. Although the effect of intermittent fasting on blood lipids varied depending on gender, the results were positive in both cases.
• In another study conducted later (18In obese women and men who practiced intermittent fasting, body fat percentage, weight, blood pressure, cholesterol, bad LDL cholesterol, and triglyceride levels decreased. However, it is important to emphasize that the participants in the study were obese and perimenopausal women were excluded from the study, and that these results may not be the same in thinner individuals or women who have not yet entered menopause.

In short, women and men may experience different results with intermittent fasting; however, since we all have different bodies, it's only natural that we won't get the same results as someone else. Therefore, to get the most accurate information, you can try a program that suits you and see for yourself.

Frequently asked questions about intermittent fasting.

One of the most frequently asked questions about intermittent fasting is, "Won't I get hungry?" As mentioned above, whether or not you feel hungry is entirely dependent on your body's accustomed routine. If you consistently eat throughout the day, or if you have a specific time for meals each day, your body will adapt to this routine and begin releasing insulin to prepare itself for eating. However, after a short adjustment period, your body will accept the new routine.

Remember, your body's physical and cognitive abilities, (19(not negatively affected by fasting)

While questions like, "Where will I get the energy to exercise? Won't I get tired or be able to complete my workouts if I go hungry?" can be confusing, your body will start working as usual once it adjusts to the new routine, even if you don't eat anything before exercising.

In fact, training on an empty stomach leads to better metabolic adaptation, meaning better performance.20), increased muscle protein synthesis (21) and a higher anabolic response to post-workout meals (22This provides; in other words, when you exercise on an empty stomach, you earn both the food you eat and the muscle you gain from that food.

You can adjust your workout window to fit your training program. The important thing here is not to worry or panic if you're not an athlete who needs to perform at a high level all the time. If you just want to lose a few pounds or build muscle, do your best.

"Can starving yourself cause muscle loss?" This is one of the biggest questions on the minds of those considering intermittent fasting. However, this is an unfounded concern. Because the idea that "if you don't consume 30 grams of protein, the amount your body processes per hour, for a few hours, your body will start using your muscles as an energy source" is also incorrect.

A study was conducted (23This shows that the body protects muscles even when starving. This means the body's protein processing process can take longer than expected. On the other hand, whether you spread your total protein intake throughout the day or consume it in a short period of time makes no difference to your body.

“So, if I don’t eat for a long time, will my body enter a state of starvation?” The thought process here works like this: When we don’t eat, our body thinks it won’t get the necessary calories, so instead of burning the limited calories we do consume, it starts storing them; therefore, the weight-loss effect of starvation disappears. However, this approach isn’t entirely accurate. Martin, one of the authors of LeanGain, clarifies the issue as follows:

"The earliest the body recognizes hunger and slows down its metabolism is after 60 hours."24According to different studies, metabolic rate is not affected by fasting for 72-96 hours. 

On the other hand, although it may seem paradoxical, metabolic rate increases during short periods of fasting. To give precise figures, studies show that during 36-48 hour fasting periods... He is talking about an increase of between 3.6% and 10%.25, 26).

Epinephrine and norepinephrine (adrenaline and noradrenaline) sharpen the mind and keep us active. Behaviors like foraging and hunting increase the chances of survival. At some point, for example, during a few days of not eating, the body's ability to store food actually becomes more advantageous.”

If your current diet is helping you achieve muscle growth, weight loss, and reduced body fat, and you're healthy, continue with the same method. However, if it's not working, you're not getting the desired results, or it's making you feel bad, you can try a different approach. Trying something new is the most effective way to see if it will work for you.

Tips and recommendations regarding intermittent fasting.

First, calm down and don't let questions like, "Can I fast for 15 hours instead of 16?" or "I ate an apple during fasting, did that ruin my diet?" stress you out. Relax, because your body is a machine that can adapt, and things aren't all black and white as you think. If your desire to change your diet plan stems from aesthetic concerns or athletic performance, then being more consistent and punctual is certainly beneficial; however, in other cases, there's no point in stressing yourself out.

Try to keep yourself busy. If you just sit there doing nothing and thinking about how hungry you are, the process will be much more difficult.

Here are a few tips to increase your productivity and make your life easier while practicing intermittent fasting:

• Start your fasting window immediately after a satisfying meal. Once you're full enough, food will be the last thing you want to think about.
• Make sure to time 8 hours of your 16-hour fasting window to coincide with your sleep period.
• If you didn't eat right before bedtime, you'll wake up 8-12 hours past your fasting window. You can work during the remaining 4 hours and dedicate the last hour to exercise.
• During your fasting period, you can consume calorie-free beverages; you can drink green tea to satisfy your caffeine needs. If you crave water, black coffee, or tea, don't force yourself and listen to your body.

When making changes to your diet, don't forget to observe the changes in your body.

• If you're worried about losing muscle mass, follow your strength training program more closely.
• Don't forget to measure your body fat percentage regularly.
• Track your calorie intake; this way you can closely observe how your body changes while consuming the same amount of food.

Different bodies react differently to intermittent fasting; you can't know how your body will react until you try it. Therefore, it's up to you to listen to your body and make the necessary changes during this process.

Intermittent fasting can help you lose weight while also increasing insulin sensitivity and growth hormone secretion; however, this is just one of hundreds of factors affecting your body shape and health. Don't expect to lose fat simply by skipping breakfast. What you need to do is adopt healthy eating habits, consume higher-quality and healthier foods, and work on getting stronger. Intermittent fasting is just one of the factors that will contribute to your success.

Summing it Up:

Intermittent fasting has potential positive effects for people who want to lose weight or increase muscle mass. Women And the male body reacts differently to intermittent fasting. (27), Just as every individual can react differently to the same situation. Therefore, aintermittent fasting youto see if it is true for you en effective The way is to try.

Intermittent fasting diet uThere are several different ways to implement this:

• Regular fasting and eating intervals: Eating for a specific part of the day and spending the rest of the time in a fasting window.
• Eating normally and fasting 1-2 days a week: Continue eating as you normally do each day, but fast for 24 hours one or two days a week.
• Fasting occasionally: HeThis method is the easiest for those who don't want to be bound by any plan. all the times you feel good It involves skipping meals. Here's a busy day.your lunch, on the wayif you skip breakfastmak

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This article is a translation of the article "The Beginner's Guide to Intermittent Fasting" from the Fitness Mercola website. Habit Gıda AŞ bears no responsibility for the content of this article. This article is for informational purposes only, has been translated from English to Turkish, and does not contain any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this article. Readers should not take any action based on the content of this article without consulting their doctor regarding their health condition. You should consult your doctor about all matters related to your health.