Tammy Strome is a Transformation Coach, Fitness Intuitive and IFBB Pro with 17 years in the industry as a Transformation specialist, Life Coach and Supplement Expert. She uses a combination of science, insight and intuition to help her clients sculpt their bodies and transform their lives. For more info on Tammy please visit her website at www.tammystrome.com or follow her on social media at FB: TammyStromeIFBBPro, Instagram @tammystromeIFBBPro and Twitter: @tammystrome
Does Intermittent Fasting Measure Up?
It seems like every day there’s a new fat-loss method promising to be the one magic method that tops all others. Those in the know will usually pay very little attention to these fads. They’ve built lean and sculpted bodies through the tried and true scientifi cally proven fat-loss methods that have existed for years. But every now and again, science hits on something that could be a game changer. Is intermittent fasting a game changer? It’s a bit early to say.
WHAT IS INTERMITTENT FASTING ANYWAY?
Intermittent fasting is defi ned as a set period of not eating followed
by a set period of eating. Advocates of intermittent fasting promote
it for some of the below benefits:
• Fat loss
• Longer life span
• Lower blood lipids
• Lower inflammation
• Reduced oxidative stress
• Reduced risk of cancer
• Increasing lean muscle
Intermittent fasting is still in its infancy on the science front. There are animal studies and human studies showing the benefi ts of intermittent fasting. The validity of some of the human studies has been questioned due to small sample sizes and questionable testing methods. That doesn’t mean it doesn’t work! There are plenty of people who say it does. I’ve even tried a couple of the methods myself to put it to the test. Success! The best way to evaluate the effectiveness of intermittent fasting is to try it for yourself. Here are four different options for intermittent fasting:
• 16-hour fast/8-hour feed
• 24-hour fast/4-hour feed
• 24-hour fast once or twice per week
• 36-hour fast/12-hour feed
Intermittent fasting isn’t for everyone. The risks of any issues would increase with longer fasting periods, but we are all unique. It’s important to be aware of any potential risks.
• Elevated cortisol levels
• Blood glucose disruption in prone individuals
• Reduced thyroid output
• Aggravation of adrenal fatigue issues, if present
• Loss of muscle The risk of muscle loss goes up with longer fasts.
Here are a few tips to reduce the muscle-loss risk:
• Don’t go into the fast in a glycogen-depleted state
• Take BCAAs before working out in a fasted state
• Consider a time-released protein such as casein as your last protein before longer fasts. This will keep amino acids available longer.
• Consume nutritionally dense foods in the feeding phase, specifically good protein, healthy fats, vegetables, and a moderate amount of healthy carbohydrates, if you choose.
I don’t see intermittent fasting as a better way to lose fat than traditional fat-loss methods. However, I do see how certain circumstances may make it a better choice for some individuals. Why not give it a try?
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