Intermittent Fasting Lecture Notes

Flashcards about intermittent fasting.

Intermittent Fasting

An eating pattern that alternates between periods of eating and fasting, focusing on when you eat rather than what you eat.

Historical Context of Fasting

A natural rhythm of eating practiced by our ancestors due to food scarcity, now also a part of many religious and cultural traditions.

Health Benefits of Intermittent Fasting

Improved insulin sensitivity, lower blood sugar levels, reduced inflammation, support for heart and brain health, and fat loss.

Autophagy

Your body's natural process of cleaning out damaged cells and recycling their components for energy, triggered by fasting.

Activation Time for Autophagy

Typically begins around 12-16 hours into a fast, varying based on factors like insulin levels, physical activity, and lifestyle; longer fasts may enhance the process.

Popular Intermittent Fasting Protocols

16/8, 18/6, OMAD, 5:2, and 24-hour fasts once or twice a week.

Suitability of Intermittent Fasting

Not suitable for pregnant women, people with eating disorders, children, or those with certain chronic conditions; most healthy adults can do it safely, but should ease into it gradually.

Beverages During Fasting

Unsweetened black coffee, tea, and water are allowed as they help suppress hunger and support fat burning, but avoid calories from milk, sugar, or juices.

Impact of Intermittent Fasting on Metabolism

Short-term fasting can increase metabolism due to elevated norepinephrine levels, while extremely long fasts may slow it down; intermittent fasting, when done correctly, does not harm metabolism.

Starting Intermittent Fasting

Start slow with a 12/12 pattern, then move to 14/10, and eventually to 16/8; drink plenty of water, eat nutritious foods during your eating window, and don't binge before the fast; consistency is key.