Intermittent Fasting Before & After: How It Works?

Intermittent fasting is a popular diet trend circulating through the health industry. It is a specific diet plan focused on fasting, or not eating, for an extended period throughout the day.

The basic theory behind this diet is that when fasting, the body will burn fat instead of food for fuel, resulting in significant weight loss rather quickly. The results of intermittent fasting before and after can knock your socks off! You can follow various plans to try out intermittent fasting for yourself. 

Intermittent fasting may also contribute to other health benefits, such as regulating hormones and living longer.

With all of these benefits, intermittent fasting might sound too good to be true, and you might want to know how long does it take to work? In this article, we will answer all of your burning questions about how intermittent fasting works and dive deeper into the benefits and safety of this diet.

How Does Intermittent Fasting Work?

Intermittent fasting works by tapping into how the body utilizes glucose to produce energy. The body runs on glucose. When we are not taking in glucose through our meals, the body will find other ways to get this crucial fuel.

Typically, with a standard diet, the body will break the food down after you consume a meal. This meal will be a significant source of glucose for the body. The glucose it obtains from each meal will be used to make energy to run the body’s processes.

When on an intermittent fasting diet plan^[2], you will only eat during the eating window. During the fasting period, the body will be forced to obtain glucose to produce energy from other sources. One of the ways it does so is by breaking down fat stores. As the fast continues, the body will break down fat stores for energy. The breaking down of fat can lead to increased weight loss.

Intermittent Fasting Plans

Many variations of intermittent fasting plans are available and can be tailored to best suit your lifestyle needs. Keep in mind, there isn’t a one-size-fits-all plan for intermittent fasting, so it is best to weigh the options on which method works best for you.

One of the more popular intermittent fasting plans is the 16:8 plan. In the 16:8 plan, you will fast for 16 hours and eat during an 8-hour window. Typically, the 16-hour fast is partially taken up by the time you’re sleeping, making it easier to fast for a longer duration. A standard 16:8 plan might look like eating your first meal at noon, the last meal by 8 PM, and fasting overnight. Black coffee is allowed in the morning without breaking the fast.

Another intermittent fasting plan is the 5:2 diet. The 5:2 diet involves alternating eating patterns throughout the week rather than restricting calorie intake daily. In the 5:2 plan, dieters will eat a normal amount five days a week. They will have a very restricted calorie intake twice per week, typically around 500 calories. The way the 5:2 diet is designed makes your total calories for the week significantly less than if you were to eat normally all week. This plan usually results in a calorie deficit and subsequent weight loss per week.

It is best to discuss intermittent fasting with a nutritionist or your doctor before starting. There are even intermittent fasting apps you should try that will help most people stick to their plan!

Intermittent Fasting Before And After 

Intermittent fasting can result in considerable weight changes for the right person. It can take some time on the diet to begin losing weight but once you do, there might be some significant changes!

A great way to get a show-stopping before and after result is to tailor the diet to your needs. One way to do this is to look into specific diet recommendations for your race, age, or gender group. For example, intermittent fasting for women over 40 might be particularly challenging, so tapping into other women’s “do’s and don’ts” might help you create an even better plan. Always speak with your doctor or nutritionist for the most tailored diet recommendations.

Intermittent Fasting Benefits

Intermittent fasting has many benefits, such as weight loss, hormonal regulation in chronic conditions, and longevity. Below we will explore each of these benefits in further detail.

Weight Loss

Probably the most popular reason to begin intermittent fasting is for weight loss. People usually use intermittent fasting to lose weight because of the narrow window of opportunity to eat and the concept that it can help with fat loss. Studies have shown these metabolic shifts^[3] can contribute to weight loss.

Intermittent fasting also might make it easier for someone to eat a smaller amount every day than they typically would on a standard diet because of the short window allowed for eating. Many people are guilty of “grazing” or snacking throughout the day. Snacking can quickly add up to many extra calories leading to weight gain. Studies have shown that sticking to a small window of eating reduces the risk of consuming excess calories^[4] and may result in additional fat loss.

Studies have shown that weight loss^[5] is a potential benefit of intermittent fasting. However, the jury is still out on whether it is more effective than a typical calorie-restriction diet. This is why it is always best to listen to your body and follow a diet plan that feels right for you.

Hormone Regulation

Also, intermittent fasting has been shown to help with hormone regulation, especially with glycemic control. Out of control hormones can lead to weight gain. This diet might be beneficial in those with blood sugar issues such as type 2 diabetics.

During a fasted period the body must regulate its blood sugar level, and does not receive a spike in blood sugar from food. This helps to maintain a lower daily blood sugar level, which has been shown to decrease risk of diabetes and result in better glycemic control in diabetics^[6].

Another way intermittent fasting helps with hormone regulation is it alters the way the body responds to a meal after fasting. Studies have shown that after a fasted period^[7] the body will actually increase the rate of glucose uptake and also increase insulin sensitivity^[8]. Increased insulin sensitivity and glucose uptake may result in lower blood sugar, and this can help diabetics maintain better blood sugar control.

Longevity

Numerous studies have linked intermittent fasting to living longer. This is a huge potential benefit of switching to the eating plan permanently.

This concept was first proven in a study on rhesus monkeys^[9]. They were given an intermittent fasted calorie reduced diet and compared to monkeys on their normal diet. The monkeys in the fasted group lived significantly longer than the members of the normal diet group.

The scientific community has explored this concept, and even identified some of the specific molecules^[10] and genes^[11] that may be responsible for the observed increased lifespan.

Is Intermittent Fasting Safe?

Intermittent fasting is generally safe for healthy people^[12], but it could pose a potential risk for specific populations. Always consult your doctor before starting a new diet.

Specific populations should avoid intermittent fasting. This includes people under 18, pregnant or breastfeeding women, people with type 1 diabetes, or those with a history of an eating disorder.

It can be a permanent lifestyle change for those who do well on an intermittent fasting diet. However, if you experience any new symptoms after switching to an intermittent fasting diet, such as headaches, nausea, or lightheadedness, speak with your doctor immediately.

Conclusion

Intermittent fasting is a popular diet trend that requires dieters to restrict their food intake to specific windows of time. There are various plans, including the 16:8, 5:2, or alternate-day plan. It is best to pick a plan that will fit with your lifestyle.

Intermittent fasting touts many benefits. It can lead to significant weight loss, better glycemic control, and it might even lead to a longer lifespan with good health.

Although intermittent fasting can be a great diet plan for specific populations, it might not agree with everyone. Whether or not intermittent fasting will work for you can vary based on your metabolic profile, food choices, medical history, and personal tolerance for fasting. Before starting any new diet, you should discuss these plans with your doctor to ensure they are right for you.

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