Irregular fasting involves alternating your eating pattern between times of fasting (consuming only water) and non-fasting (eating). The eating times can be highly variable and extend over several times. Some of the for a longer time non-eating periods include a 36-hour fast and then doze hours of eating (usually broken into 3 dishes about 3-4 hours apart) Most intermittent fasting diets extend over a 24-hour period, allowing the person to stay steady from day to day. The more aggressive of those day-long fasts limit a person to 4 hours of eating (usually at night). The most widely accepted fasting regimen involves an 8-hour window for eating. Valter Longo
Intermittent fasting has recently been studied extensively on both animals and humans. Unless of course the fast was expanded beyond 36 hours, no unwanted effects were observed in the test subjects (other than mild to moderate craving for food pains). Intermittent fasting has been shown to lower excess fat, stabilize blood sugar, and increase muscle response.
How can it work? That all involves the junk insulin. Your system releases insulin whenever you consume food (more so for foods high in carbohydrates). The insulin stimulates the compression of nutrients (mostly glucose) into your fat and muscle mass. Since almost all of the time the muscle skin cells are not energy lacking, excess nutrients after foods are stored in excess fat tissue (glucose is also stored as glycogen in your liver). It will take about 3 hours after meal times before your body’s insulin level drops to pre-meal levels. By the lower insulin concentrations, your liver and fats tissue release the stored glucose and fat into your blood stream for energy. By extending the time between meals, you raise the duration of this catabolic state whenever your body melts away off fat.
Were you told to consume 5-6 small meals daily? Frequent food consumption actually hinders the body’s fat-burning process. Underneath a similar diet, a person using an sporadic fasting approach will attain a lower body extra fat percentage than the recurrent eater. Take into account, however, that the quality of your diet plan is more important that the timing. Intermittent fasting is rather than an excuse for excessive overeating on junk food later at night. You’ll still need to eat clean. Furthermore, you will want to increase your healthy proteins consumption when on a fasting diet. Protein is the best macronutrient in conditions of satiety, and therefore calorie-for-calorie, protein will subdue the feeling of food cravings longer than will sugars or fats. Eating a high-protein/low-carb diet is a must, especially on non-workout days.