Intermittent Fasting: Top 5 Mistakes- Thomas DeLauer…
No Healthy Foods:
At the end of a fast people will be hungry and, as a result, will make poor decisions on what to eat. Your stomach is like a muscle. When it’s filled with large meals three times a day, the dispensability (amount your stomach walls can stretch) increases. When you head in the other direction – eating many small meals throughout the day – your stomach’s capacity goes down.
Intermittent fasting will make you eat fewer meals, resulting in your stomach shrinking and less caloric intake. People will indulge in a less than healthy meal and feel overly full after – don’t have room for veggies as stomach shrinks.
Most people who try intermittent fasting end up cutting weight. You might plan big meals, but consistently eating them is difficult in practice. Even if you tell people that they can eat two large meals at lunch and dinner, they typically end up eating fewer calories than they would at 3 or 4 normal meals. Most people lose weight while intermittent fasting because when they cut out meals, they don’t make up for it with bigger meal sizes. Even if you tell people that they can eat two large meals at lunch and dinner, they typically end up eating fewer calories than they would at 3 or 4 normal meals.
A “fasted state” is merely a definition of a specific metabolic state — no food (calories) whatsoever in the gut. Any food or drink with a caloric value will cause a spike in insulin because insulin is the hormone that regulates whether you store fat or release it. In a fasting state, the metabolism draws a significant amount of its energy from stored fat, any small amount of calories coming in (cream in your coffee, for example) would nudge the body away from metabolizing fat until those calories are used up. Also breaking the long term effects of a fast. By maintaining low levels of insulin throughout your fast, you ensure that the body has a chance to release — and use — fat stores. Enough calories would elicit enough insulin that fat metabolism would diminish, since insulin discourages lipolysis (2)
A 2011 study, from the Journal of Nutrition, looked at the effects of branched-chain amino acid supplementation on plasma concentrations of free amino acids, insulin, and energy substrates in a group of men aged 22-25. On the first day, the participants arrived at the laboratory after an overnight fast. A baseline blood samples was acquired and then the subjects consumed the beverage with 1 g of BCAAs. Seven additional blood samples were acquired during the subsequent 3 hrs. Five days later, the same participants repeated the procedure with a beverage containing 5 g BCAAs. Found that plasma insulin levels transiently spiked after BCAA ingestion and spikes in insulin can be detrimental when fasting – halts the fat burnings effect (1)
Study Links: For BCAA study:
Full Study (Journal of Nutrition): http://jn.nutrition.org/content/136/1/324S.full
Drinking Enough Water:
When fasting, your body goes through a process known as apoptosis where your body doesn’t have to digest food, so it begins getting rid of dead or broken cells. Without enough water, your body is unable to transport and excrete what it needs to. On top of that, the majority of your energy needs are being supplied by breaking down fat stores during the fast . Fat is the storage site for most toxins your body encounters, and releasing a bunch of this fat will also release a bunch of toxins in your bloodstream.
Adding the right kind of salt, in the form of sea salt, to your diet during your fasting eating period is important when reducing caloric intake because every structure and function of the body needs minerals to function properly.
1) Effects of branched-chain amino acid supplementation on plasma concentrations of free amino acids, i. (n.d.). Retrieved from http://easacademy.org/research-news/article/effects-of-branched-chain-amino-acid-supplementation-on-plasma-concentrations-of-free-amino-acids-i
2) Ketosis: Metabolic Flexibility in Action. (n.d.). Retrieved from http://www.ketogenic-diet-resource.com/ketosis.html
3) Salt and a Fasting Regime – dummies. (n.d.). Retrieved from http://www.dummies.com/health/nutrition/weight-loss/salt-and-a-fasting-regime/