Fasting is a highly controversial and frequently debated topic in the health and wellness world. There are several types of fasting that are frequently utilized by athletes and others in order to achieve several different results. These results vary from type to type, as well as the difficulty, however the process of fasting remains the same, no matter what method you are using.
The physical process of fasting is very complex and requires large chunks of time in order to work. The process begins after 10 – 12 hours of no food or liquid (when referring to liquid, I am referring to all non – water liquids). Glycogen – a type of glucose (sugar) that works as an energy storing mechanism within the body – is depleted from the system after this time period. The glycogen was the energy source for the body, and after this source has been cleared, the body starts to use energy from other sources. The body immediately turns to fat reserves stored throughout the body. The body begins to break down these fat storage pockets and convert the fat to ketones. This process is done in the liver. Ketones – an acidic byproduct from the breakdown of fat deposits – are then used for fuel in place of glycogen. Ketones are responsible for several things within the body. When in a fasted state (also called Ketosis), the increased volume of ketones changes the structure of the synapses that effect learning, memory and brain health.
There are several types of fasting, the first type being complete fasting. During the fasted time period, there is absolutely zero intake of any food or liquid besides water. Your body enters Ketosis after 10 – 12 hours without food intake. After entering this state, it is typical for beginners to fast an additional 12 hours, for 24 total hours. More experienced individuals will fast from 48-120 hours.
Intermittent fasting is the concept of only eating during a specific eating window. For beginners, this is frequently an eight-hour eating period, like 12:00 pm – 8:00 pm. There is no instruction on what to eat during this eating period, however intermittent fasting is frequently coupled with an alternate dieting plan, such as Keto or Paleo. Intermittent fasting is effective because it allows for a fourteen-hour to eighteen-hour window in which the body is able to dispose of the glycogen. This process cannot happen if food is being consumed for extended periods of time during the day.
There are several proven benefits of fasting that are not usually discussed during the conversation about whether or not fasting is a safe and healthy way to reset your systems and burn fat. Most of the fear surrounding fasting is due to several possible unwanted or unexpected effects of Ketones on the body. Typical criticism follows the lines of using starvation as a method to lose weight. You are essentially starving the body, which can lead to long term issues with reproduction, weight control, eating disorder risk and an unhealthy self-image. However, if done properly there are positive mental effects that far outweigh the possible negative effects. Long term, fasting has been proven to help ward off diseases that are considered neurodegenerative (Alzheimer’s / Parkinson’s) as well as improving memory retention by forming stronger neural connections within the hippocampus.
Muscles and Meal Planning 