INTERMITTENT FASTING FOR WEIGHT LOSS
OUR ANCIENT HUNTER – GATHERER ACESTORS DIDN’T EAT THREE MEALS A DAY, NOR WERE THEY SEDENTARY
No doubt, we have acquired many of our genes and hereditary qualities from our ancient human ancestors who evolved in a feast- or- famine environment as hunter-gatherers. Our ancient ancestors did not eat three meals a day. They fasted and remain active until they hunted and/or gathered their food.
Scientific studies have shown that living environment is the driving engine behind genetic mutations and adaptation to the living environment. So, it is very possible that our ancient ancestors’ lifestyle and behaviors were genetically determined, and they passed these genes their offspring. And maybe, we too have them. If we follow our ancient ancestors eating habits and lifestyle, maybe we would become just as lean and fit as they were.
Since the basic tenant of weight loss is to consume less calories, it is obvious that fasting intermittently, we would consume less food and therefore lose weight. However, two important questions must be raised here:
1- How safe is fasting intermittently?
2- What is the best time to eat, since eating time of food (Chrononutrition) is just as important as the content and the amount? This is because our body uses its reservoir of food.
Fasting is commonly practiced as religious rituals. Devoted Muslims fast during the month of Ramadan from sunrise to sunset. No major health problems have been encountered among them. People also frequently use fasting as instrument of political protest. It causes no significant health problems for a long time on them either.
Some animal species eat once a week or even once a month and continue their normal living - nothing happens to them.
In fasting state, our body uses its depo energy sources (sugar deposited in the form of glycogen in the liver, fat deposited in the fat tissues) to maintain physiologic functions and metabolism. Preferred fuel for energy is sugar (glucose). It takes about 10-to-12 hours to use up sugar calories that are deposited in the liver. Only than a metabolic shift, our body starts using fat as source of energy. Fat metabolism produces what is called “ketone bodies.” Ketones are acidic, blood pH shift to acidic level. We lose weight. This is called “keto-acidosis.” This in the long run, is harmful. It could damage liver, kidney, heart and nervous system. However, intermittent fasting does not cause these ill effects, and is therefore safe.
Intermittent dieters should have 12-to-16 hours of calorie-free periods every day. They should also take the timing of food consumption (chrononutrition) into consideration by not eating in the evening and at night, when physical and metabolic activities of our body are at minimum. Therefore, the best thing to do is to have a hardy breakfast in the morning, a very light lunch (without stuffing yourself) and skip dinner altogether. Drink plenty of water not to get dehydrated. Sodas or beers are not acceptable.
Do not expect immediate results. It takes about 4 to 6 weeks to see the definite effects. Make sure you eat healthy foods, including whole grains, fruits and vegetables, organic proteins and healthy fats. No processed foods or junk foods. Avoid sugary drinks deserts and diet sodas.
Scientific studies have shown obvious “disease- modifying” effects of intermittent fasting, weight loss and exercise. Many chronic illnesses like obesity, cardiovascular diseases, degenerative brain disorders, hypertension, insulin resistance, diabetes or hyperlipidemia can get better with these dietary and behavioral changes.
Of course, fasting is not easy. At the beginning many people would experience extreme hunger, irritability and the reduced ability to concentrate. Within a week or so, these “food withdrawal symptoms” would disappear. Willpower and perseverance must come into play in order for you to be succeessful in this endeavor.
