I was so fired up about intermittent fasting, when I heard people were using it to lose huge amounts of weight and even reverse type 2 diabetes I couldn’t wait to tell people about it, Being close to 400lbs myself I was always looking for ways to lose weight. After spending hours researching IF online, I decided to dive in and thought it’d be a good idea to let my friends and family in on what I was up to. Big mistake… 90% of the time the response I got was either “You can’t do that, It’s so unhealthy, you’ll make yourself sick!” or “If you fast you’ll ruin your metabolism forever and regain the weight when you stop fasting.”
You can’t really blame people for thinking this way. This is the information that doctors and the government are feeding us. Unless you actually dig in and do some research yourself you aren’t really going to know the truth about intermittent fasting. The truth is, fasting is perfectly healthy and has been practiced for thousands of years. Most religions integrate fasting into their teachings in some way. New research suggests that fasting actually improves your metabolism in the long term. When you fast you lose less lean body mass (muscle) and burn a higher percentage of fat. On a regular diet, your metabolism will slow down to stop you from burning too much muscle on a fast you don’t lose as much muscle which means your metabolism won’t drop as much.
Fasting can also repair your metabolism. If like me, you wreaked havoc on your metabolism by binging on huge amounts of chocolate, ice cream, chips, fast food, coca-cola and a whole load of other processed crap, fasting is the quickest and easiest way to fix that.
10 THINGS YOU NEED TO KNOW ABOUT FASTING & METABOLISM
- Fasting will temporarily slow your metabolism but it will return to normal once you end the fast
- Eat smaller meals when breaking a fast and gradually build your way up as your metabolism returns to normal
- A fast metabolism is not a good thing. It is a sign of faster aging and it indicates that you burn through fuel quickly
- Studies in animals have proven that fasting regularly INCREASES LONGEVITY
- Calorie reduction based diets slow metabolism too, due to the continuous insulin stimulation
- As long as you have enough fat stores the rate at which your metabolism decreases is barely noticeable
- Eating sugar all the time will make you leptin and insulin resistant which causes metabolic syndrome
- When we stop eating, our energy source switches from food to fat, that is why we store fat in the first place
- Starvation mode is a myth, it has been debunked many times, it simply doesn’t exist.
- If you are healthy, normal weight, overweight, or obese there is no evidence that intermittent fasting is harmful.
I have fasted many times successfully, Ranging from 3 – 5 days at a time. Every time I had no experience with a slow metabolism. In fact, I ate terribly after some of the fasts. Breaking them with cakes, biscuits, pizza and even binging one time. If my metabolism had slowed down surely my weight should have returned and then I should have gained more on top but that just doesn’t happen. The only weight I ever regained was the inevitable water weight that came off at the beginning of each fast.
EATING SMALLER MEALS MORE FREQUENTLY DOES NOT INCREASE METABOLIC RATE
I can’t count how many times I have read or had someone tell me that eating lots of small meals is a good way to lose weight because it “speeds up your metabolism”. While your metabolic rate does spike slightly, the spike is directly correlated to the number of calories you eat. This is called the Thermic Effect of Food (TEF). What this means is the energy expended is exactly the same as calories consumed. So, of course, your metabolic rate will spike every time you eat because it has more calories to burn. So it makes no difference if you ate 1000 calories in one meal or split it up into 5 small meals of 200 calories, the TEF would adjust your metabolic rate according to the number of calories consumed.
WHAT IS BMR (BASAL METABOLIC RATE)?
Your body uses energy to perform basic, life-sustaining functions. The energy is used so that your body can produce cells, process nutrients, synthesize protein, circulate blood, breathe and more. Your BMR is the exact amount of energy (measured in calories) that your body needs to carry out these functions, Everybody’s BMR is different. BMR is usually higher or lower depending on size, the bigger you are the more energy you need everyday therefor you would have a much higher BMR. It is possible to calculate your basal metabolic rate using a mathematical formula.
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
WHAT IS RMR (RESTING METABOLIC RATE)?
Your RMR is similar to your BMR described above but it only calculates the energy you burn while resting/sleeping. RMR is what is used to calculate the energy used when you are just sitting around watching tv or not moving much. It is actually the most accurate because we do different levels of activity each day, some days we might be highly active like going for a bike ride or to the gym, while other times we sit at home watching cat videos. our BMR would be different on both days but our RMR stays the same.