In modern society, the phrase “You look well-fed” is no longer a compliment. The majority of people living in the modern world are concerned about their health and strive to maintain their appearance. Many control their diet and exercise regularly to prevent weight gain. Among various diet methods, intermittent fasting is one of the most popular, touted by numerous celebrities as their secret to staying in shape. Let’s find out what exactly intermittent fasting is and the principles behind it.
What Is Intermittent Fasting?
Intermittent fasting is a dietary method that involves alternating between periods of eating and fasting. This practice artificially adjusts one’s diet to ensure a certain level of fasting time. The ratio of fasting to eating varies from person to person, but the most commonly used methods are ‘one meal a day’ and ’16 hours of fasting’. Essentially, people try intermittent fasting using various programs based on these methods.
The Theory Behind It
The primary reason intermittent fasting is particularly effective for weight loss is often attributed to ‘insulin normalization’. Even when we don’t consume carbohydrates, our bodies naturally maintain a certain level of blood sugar. Eating a lot of carbs or frequently consuming sugar raises blood sugar levels. If insulin does not normalize these levels, insulin resistance can occur, leading to excess blood sugar being converted into body fat and making it difficult to break down fat. Intermittent fasting is a diet that restores a high insulin sensitivity.
When Did It Start to Gain Popularity?
Even before intermittent fasting became widely known in South Korea, many people were already practicing a similar mechanism known as ‘one meal a day’. The popularity of intermittent fasting in South Korea can be largely attributed to the SBS documentary “Meal Rebellion”. Intermittent fasting is known worldwide, thanks in part to a documentary aired by BBC in the UK. It’s said that SBS took notice of intermittent fasting because of the BBC documentary.
Types of Intermittent Fasting
Among the various types of intermittent fasting, the two most popular methods are the 23:1 fast, which involves eating one meal a day, and the 16:8 fast, which involves eating two meals a day. The 23:1 fast involves maintaining a fasting state for 23 hours and eating only one meal during the one hour each day. In this diet, you can eat at any time of the day. The 16:8 fast involves maintaining the usual meal times and quantities, skipping either breakfast or dinner, and fasting for 16 hours.
Binge Eating Is Prohibited
Because the fasting period is extended, people who practice intermittent fasting are prone to binge eating during meal times. This is a natural consequence of trying to avoid feeling hungry during the fasting period. However, binge eating causes a rapid increase in our body’s insulin levels, consequently reducing the efficiency of intermittent fasting. The best approach is to reduce carbohydrate intake and increase protein consumption while practicing intermittent fasting.
No Food Consumption During Fasting Times
Stating the obvious, fasting means not eating food. Many interpret intermittent fasting as not ‘eating meals’ and filling up on snacks equivalent to a meal. However, this cannot be considered fasting. During fasting times, it’s recommended to avoid food and only drink water. Many people drink carbonated drinks instead of water when they need hydration, but beverages high in calories should not be consumed during fasting times.
Maximize the Effects by Exercising
To fully experience the benefits of intermittent fasting, you need to deplete all carbohydrate-based energy sources in your body during the fasting period. As the body enters a state of fasting for a certain period, fat is burned, which can be particularly beneficial for those trying to lose weight. However, this inevitably leads to muscle loss, so it’s necessary to minimize muscle loss with exercise. High-intensity anaerobic exercise after a meal is most effective in minimizing muscle loss.
Regularly Consume Calorie-Free Beverages
Due to the risk of dehydration, it’s advisable to continuously drink water while fasting. If you’re drinking a beverage other than water, it’s best to choose one that is calorie-free. If you’re drinking coffee, it’s recommended to drink it without additives such as sugar or milk. There’s a difference of opinion among researchers about whether you can drink other beverages if they are zero calories. However, the common consensus is to avoid beverages containing sugar, which can provide caloric intake.
Advantages of Intermittent Fasting
One of the reasons many people practice intermittent fasting is its relatively low difficulty level. Instead of drastically reducing meal portions, you can eat roughly the same amount as you normally would during meal times. Intermittent fasting started as a means to limit calorie intake, and through this, it’s believed to have effects on life extension, diabetes prevention, cancer prevention, dementia prevention, and cardiovascular disease prevention. Although it may seem that fasting could burden the stomach, surprisingly, some believe it can help alleviate symptoms of stomach ulcers.
Drawbacks to Consider
Many people complain about feeling lethargic during the extended fasting periods. Intermittent fasting may have negative effects on children and adolescents in their growth phases, pregnant women, diabetics, and those with eating disorders. Moreover, intermittent fasting is not particularly beneficial for muscle growth. For those aiming to build muscle, it might be better to frequently consume small amounts of protein rather than practicing intermittent fasting.
By. Deok Soo Choi
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