Intermittent fasting (IF) is an umbrella term for various diets that cycle between a period of fasting and non-fasting. At TASH Wellness for Women, not only have I achieved great results from IF, but Intermittent fasting is creating great health results for many of my members. Intermittent fasting can be used along with calorie restriction for weight loss.
Types of fasting
Whole-day fasting – various ratios of fasting to non-fasting days, such as the 5:2 diet in which people consumed 400–500 calories (women) or 500–600 calories (men) during the days of fasting. During feed days, the diet was regular.
Time-restricted feeding (TRF) – set daily fasting period and shortened eating window of 3–12 hours. For example, one form of TRF calls for fasting for 16 hours each day and eating total daily calories during the remaining 8 hours, typically on the same schedule each day. (This is the fasting schedule that I use daily, but I fast 20 hours and eat 4.)
What is IF?
Fasting allows the consumption of a limited amount of low-calorie beverages such as coffee or tea, but WITHOUT added sugar. This modified fasting involves limiting caloric intake (e.g., 20% of normal) during fasted periods rather than none at all  possibly retaining most of the benefits of intermittent fasting.
Why Try IF?
Intermittent fasting has been around 1000’s of years and is the ancient secret of health. It has been practiced throughout all of human history. It’s a secret because this powerful habit has been virtually forgotten. Many religions practice fasting as a way of cleansing their body, minds and spirits.
IF can carry huge benefits if it is done right: weight loss, reversal of type 2 diabetes, increased energy and many other things. Many of our members have decreased their diabetes medications, have lose body fat in their mid-section, and like me, have been able to break a weight plateau they have been on for years.
Is IF the same thing as starvation?
No – because starvation is an involuntary absence of food, where intermittent fasting is a voluntary withholding of food. You are already on a fast from the time you go to bed, to the time you wake up and eat breakfast (if you so choose.) I choose to stop eating around 4 or 5 pm and do not eat again until 12 or 1 the next day.
Why it works
One of the major reasons why this works so well is because it makes your body turn to its fat stores for energy.
If you eat processed foods, or a lot of foods that get converted into sugar easily, your body never has the chance to burn its’ own fat stores since you are giving your body all the energy it needs in the form of sugars.
I highly recommend the following books to learn more about this great nutrition plan that we endorse for our members. Again, I have found GREAT success with IF.
- Mager, D. E. (1 April 2006). “Caloric restriction and intermittent fasting alter spectral measures of heart rate and blood pressure variability in rats”. The FASEB Journal. 20(6): 631–637. PMID 16581971. doi:1096/fj.05-5263com.
- Varady, K. A. (2011). “Intermittent versus daily calorie restriction: Which diet regimen is more effective for weight loss?”. Obesity Reviews. 12(7): e593–601. PMID 21410865. doi:1111/j.1467-789X.2011.00873.x.
- Stote, KS; Baer, DJ; Spears, K; Paul, DR; Harris, GK; Rumpler, WV; Strycula, P; Najjar, SS; Ferrucci, L; Ingram, D. K.; Longo, D. L.; Mattson, M. P. (2007). “A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults”(PDF). The American Journal of Clinical Nutrition. 85 (4): 981–8. PMC 2645638 . PMID 17413096.
- Fisher, Roxanne (1 June 2016). “What is the 5:2 diet?”. BBC GoodFood, Worldwide.
- Mosley, Michael. “The 5:2 diet: can it help you lose weight and live longer?”. The Telegraph. Retrieved 11 September 2012. With this regimen you eat what you want five days a week…
- Emma Young, New Scientist (2 January 2013). “Hunger games: The new science of fasting”. Thomasville Times Enterprise. Retrieved 3 January 2013. …I am allowed to eat whatever I want on the five non-fast days.
- a b“How to diet”. Live Well – NHS Choices. UK National Health Service. 9 December 2011. Retrieved 10 February 2014.
- Rothschild, Jeff; Hoddy, Kristin K.; Jambazian, Pera; Varady, Krista A. (2014-05-01). “Time-restricted feeding and risk of metabolic disease: a review of human and animal studies”. Nutrition Reviews. 72(5): 308–318. ISSN 0029-6643. doi:1111/nure.12104.
- Moro, Tatiana; Tinsley, Grant; Bianco, Antonino; Marcolin, Giuseppe; Pacelli, Quirico Francesco; Battaglia, Giuseppe; Palma, Antonio; Gentil, Paulo; Neri, Marco (2016). “Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males”. Journal of Translational Medicine. 14: 290. ISSN1479-5876. PMC 5064803 . PMID 27737674. doi:1186/s12967-016-1044-0.