What Are The Pros And Cons Of Fasting?
Whenever the topic of fasting comes up with my clients, they usually ask one of three questions:
"Is it healthy?"
"Doesn't that slow down your metabolism?"
"Don't you get hungry?."
So I decided to do some research and put together a simple guide that will help clear things up. If you are interested in more information then the video on the right is a great resource to learn more.
Consume 0 calories for an extended period of time
Start by consuming only coffee, water, or tea
Start at 16 hours and work your way up to 72 hours
Increase your fast by 8 hours per week or month
Intermittent fasting lasts 16 to 24 hours
The longest fast ever was 382 days (1)
Fasting has been a common practice in humans for thousands of years
Impacts one’s social life
It can be very challenging for some people
Mood swings or lack of energy in the first 24 hours
Decreased caloric intake which could lead to a decrease in muscle mass
Increased calorie expenditure during a four day fast (1)
Increased growth hormone levels up to 500% (48 hour fast) (2)
Improved cognitive function, decreased risk of brain disease (3)
Decreases risk of cancer (4)
Decreased risk for type II diabetes by decreasing insulin levels (5)
Decreased inflammation (6)
Fasting And Exercise
Perform strength training, but keep the duration/ volume low
Strength Training: 1-3 sets by 1-5 reps
Perform steady state cardio and keep the intensity low
Steady State Cardio: 20-30 minutes, heart rate:120-150 (50-65%)
If you are doing high intensity interval training then consume a large amount of carbohydrates (150 - 200 grams) the day before you start your fast