Fasting Guidelines

Studies also show that fasting can:
  • Reduce systemic inflammation 1
  • Reduce oxidative damage2
  • Improve insulin sensitivity3
  • Raise growth hormone levels 4
  • Exercising in a fasted state increases both lipolysis and fat burning rates. 5
  • Research shows that blood flow in the abdominal region is increased when you’re in a fasted state.6

    • What to do while Fasting

    The number one thing you need to remember to do is to drink a lot of water; this will help you avoid getting thirsty, which is often mistaken as hunger.

    First, in the morning start your day with a cup of coffee. Black coffee and tea are also allowed during a fast. You may also find diet coke or diet jelly useful. Of course, this is your personal decision.

    You may also find it helpful to stay busy while fasting. John Barban, Varsity Strength Coach has been experimenting with fasting for the last 6 months. Recently he said that, “fasting is easiest when I’m busy. I think if people’s lives were a little more exciting they wouldn’t need to eat so much to get some joy out of their day.” This statement is very true.

    References

    1. Brad Pilon (2007)Eat, Stop, Eat.
    2. Aksungar, Fehime B et al. “Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting.” Annals of nutrition & metabolism vol. 51,1 (2007): 88-95. doi:10.1159/000100954
    3. Varady, Krista A, and Marc K Hellerstein. “Alternate-day fasting and chronic disease prevention: a review of human and animal trials.” The American journal of clinical nutrition vol. 86,1 (2007): 7-13. doi:10.1093/ajcn/86.1.7
    4. Harvie, M N et al. “The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women.” International journal of obesity (2005) vol. 35,5 (2011): 714-27. doi:10.1038/ijo.2010.171
    5. Hartman, M L et al. “Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men.” The Journal of clinical endocrinology and metabolism vol. 74,4 (1992): 757-65. doi:10.1210/jcem.74.4.1548337
    6. Horowitz, J F et al. “Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise.” The American journal of physiology vol. 273,4 (1997): E768-75. doi:10.1152/ajpendo.1997.273.4.E768
    7. Gjedsted, J et al. “Effects of a 3-day fast on regional lipid and glucose metabolism in human skeletal muscle and adipose tissue.” Acta physiologica (Oxford, England) vol. 191,3 (2007): 205-16. doi:10.1111/j.1748-1716.2007.01740.x