Since I began Intermediate Fasting, I eat very little to nothing during the day, almost 4 years ago I sometimes get asked a lot of questions regarding how I can do this, how it makes me feel, is it actually healthy, do I really never get tired during the day, and how to begin something like this to reap the benefits. First of all I'd like to mention that if you are used to eating during the day and spiking your blood glucose levels then I highly recommend not jumping right into a fasting protocol. Your body would not be able to handle it. This needs to be gradual and you should listen to your body's needs in a mature healthy manner.
As long as you are well hydrated you can go many hours without eating and that is quite healthy for you as well as will facilitate fat loss. Most people are actually thirsty every before being hungry. The signals the brain sends for hunger and thirst are quite difficult to distinguish so people usually just eat. This leads to overheading and ongoing insulin spiking which directly stores fat depending on what one consumes.
If you constantly eat, your body is changing its acid/alkaline balance constantly, and isn't allowed to return to its natural pH. A proper pH balance everywhere from saliva, to the stomach, to the blood is needed for a strong immune system. For example, if you are too acidic, your body leeches calcium from your bones to bring pH up. Conversely, if blood is too alkaline, calcium deposits may form. A good hi-fat diet, which will produce ketones (acidic), is easily compensated for by increased oxygen levels in the blood unless one is in a state of diabetic keto-acidosis which is an entirely different condition altogether and produces much higher levels of ketones.
The more you eat, and the more often you eat, the more you gain fat. Insulin spikes for about 3 hours post eating. Insulin is the hormone our pancreas produces and releases when we consume food. It shuttles nutrients (glucose) into cells. When there is excess in the blood, such as in eating every couple hours, glucose is then stored as fat on our bodies. Any carbohydrate, simple or complex, we eat is broken down into glucose and yes even protein can be stored as fat.
When you eat every couple hours during the day- depending on what you eat- your blood sugar will go up really high and then drop really low which makes you even more hungry and is very hazardous to the body when this cycle is done day in, day out for years on end.
Additionally a normal insulin spike stays up for about 3 hours post meal. So your body will be storing fat during that time.Going 6-8+ hours between meals is the best you can do to drop fat, maintain leanness, have increased energy as well as tremendously better concentration. Remember though you NEED to be well hydrated ongoing. Drink at least 10-12oz of water every couple hours. If you don't then your energy may suffer and you will feel weaker as well as have hunger.
It is much better to have about 6-8+ hours between meals so your body has time to use glucagon (fat burning or consuming) hormone when insulin is not spiked. This happens during a fasted (when we are not eating) state. As long as you drink plenty of water to stay well hydrated, and maintain healthy blood sugar levels, you will not get too hungry, light headed, dizzy, and whatnot. Most of the time people are really thirsty when they think they are hungry.
My recommendation to you, to anyone, is to learn to eat and enjoy clean natural organic foods such as dark greens such as kale, chard, arugula, collards, & spinach, healthy fats in nuts, seeds, coconut oil, avocados, and if you do eat meat only consume pasture raised, wild caught, organic meats. This makes a HUGE difference.
Yes, you may spend more money on organic food today, but your payoff of good health should more than make up for it –and reduce your health care costs in the future. -Dr. Mercola
Studies show that in a fasted, but well hydrated state, one has much better cognitive function, more nuerotransmitters fire, energy levels are higher, concentration more focused and clear, and hormones are both regulated and balanced. It is VERY important to follow the trail to whom is funding, researching, and claiming certain studies in order to know the overall agenda. The best studies are usually those conducted by independent third parties rather than the same organization that has to gain by skewing the results. Most of the time it is not with the public's best interest in mind, but rather the bottom line of certain lobbying food industry corporations. Lastly the worst thing you can do for your body, besides pumping it full of drugs, is feed it grains and dairy.
References: Janssen I, et al. Effects of an energy-restrictive diet with or without exercise on abdominal fat, intermuscular fat, and metabolic risk factors in obese women. Diabetes Care 2002; 25:431-438
Green MW, Rogers PJ, Elliman NA, Gatenby SJ. Impairment of cognitive performance associated with dieting and high levels of dietary restraint. Physiology and Behavior. 1994;55(3):447-52.
Knapik JJ, Meredith CN, Jones LS, Young VR, Evans WJ. Influence of fasting on carbohydrate and fat metabolism during rest and exercise in men. Journal of Applied Physiology 1998; 64(5): 1923-1929
Weston A. Price Foundation: https://westonaprice.org/know-your-fats/546.html
New Englad Journal Of Medicine: http://www.nejm.org/doi/full/10.1056/NEJMoa0708681