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IF and metabolism

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05 Jun 2011 13:21 #7455 by jasminemarie
jasminemarie created the topic: IF and metabolism
How does weekly fasting, say for between 38 and 48 hours affect one's metabolism? It is my third week of fasting this way and I want to know what is happening to my metabolism as it has always been quite good and I assume I must be slowing it down, which I don't want to do too much I guess. I'd love some advice feom you guys! Thanks :)

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05 Jun 2011 20:51 #7464 by reddal
reddal replied the topic: Re: IF and metabolism
hi jasminemarie,
I'm also curious with the effects of the kind of fasting like you do. During the last two months I have been fasting like 2-5 days every two weeks or less. The total of my fasting days within these two months are 18 days. I will have some blood work tomorrow. Hopefully the blood work will show some improvement on my lipid profile as well as hba1c. I will let you know the result as soon as the blood work is done.

- Redian
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06 Jun 2011 00:28 - 06 Jun 2011 00:34 #7471 by Esmée La Fleur
Esmée La Fleur replied the topic: Re: IF and metabolism
John Daugirdas, M.D. in his book The QUD Diet: Eating Well Every Other Day says that if you keep the fasting period to no more than one day your metabolism will not slow down. He put people on a a program of fasting every other day to help them achieve their optimum weight. He says they continued to burn calories at the same rate as if they were eating every day. However, a slower metabolism and the need for less food overall may actually be a good thing interms of longevity. Anne Osborne, a long-time fruitarian and author of Fruitarianism: The Path to Paradise ( www.fruitgod.com ) went for a whole year fasting every other day and said that it really made a positive difference in her overall health. She was not overweight when she did this, and she is not overweight now. She did it for health improvement because she could not afford to take time off from her life and children to do a long consecutive fast.
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06 Jun 2011 01:26 #7473 by cory
cory replied the topic: Re: IF and metabolism
Short fasts weekly can actually help improve your metabolism in the long term, unlike going on a low calorie diet which will almost certainly reduce it after a while. Of course if you do longer fasts your metabolic rate will slow down for a while afterwards but if you're careful re feeding you will generally keep of the weight or gain just a small amount back before your back to normal eating.
I have slowly lost weight for the past six months mainly using IF and a couple of longer fasts most diets would start to fail within a month I would say. Currently I am around my ideal weight still need to lose a bit more fat and gain a bit of muscle but overall I am relatively lean compared to being obese at the end of last year.
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07 Jun 2011 18:06 #7523 by reddal
reddal replied the topic: Re: IF and metabolism
I just received my blood work result today.
The following result is comparison between March 1 and June 6 results:

- Cholesterol Total went down from 202 to 179
- LDL went down from 120 to 102 (normal is under 100)
- HDL went a bit down from 59 to 54 (normal is above 40)
- Cholesterol Ratio improved from 3.5 to 3.3
- Fasting Blood Glucose has been steady at 87 mg/dl on a couple of lab tests (last year it was around 95 mg/dl)
- No change in hba1c
- triglycerides went up from 69 to 94 (normal is under 150 mg/dl)

I must say it's not a perfect blood work result, but I have been improving in some areas and I'm happy with the result, considering that it started much worse last year.

As for the triglycerides level going up, it must be due to the high-carb diets and less/almost no excercise during the last 3 months. My mistake after fasting is usually breaking it with big meals, and the tendency to overeat between fasts. This is a bad habit to break :)

Anyone has their blood checked after undergoing fasting routines, I'd like to know their blood work too.

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13 Jun 2011 01:19 - 13 Jun 2011 01:25 #7673 by Esmée La Fleur
Esmée La Fleur replied the topic: Re: IF and metabolism
I just found an interesting Blog dedicated to the benefits of intermittent fasting. www.leangains.com by Martin Berkhan.

Here is an excerpt from one of his posts on how intermittent fast affects the metabolism. Apparently, there is no change in metabolic rate if the fast is 72 hours or less, which means you keep burning body fast at your normal metabolic rate.

"A high meal frequency does not boost your metabolism, nor does fasting or a low frequency slow it down either. The latter has been shown quite clearly when researchers made people fast for 72 hours and found no difference in metabolic rate at the 12 hour mark, compared to the 72 hour mark. That’s three days without food, yet all subjects retained a fully intact metabolic rate. There are other studies looking at one meal a day and alternate day fasting that does not find an impact on metabolism either.

Some studies have actually found that fasting boosts metabolic rate slightly during the initial 36 hours - this is supposedly an evolutionary response, mediated by norepinephrine, as the body mobilizes extra energy when food is scarce. You can imagine it would be highly counterproductive to mister caveman if he found himself slow and lethargic when he needed to find food in order to not starve to death."

The studies referenced in this excerpt:

Zauner C, Schneeweiss B, Kranz A, Madl C, Ratheiser K, Kramer L, Roth E, Schneider B, Lenz K. Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. Am J Clin Nutr. 2000 Jun;71(6):1511-5.

Webber J, Macdonald IA. The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. British journal of nutrition 1994; 71:437-447.

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