Intermittent Fasting

"You are what you eat," is an old adage that gets hammered into our heads at a young age — and for good reason, according to pretty much every health expert on the planet.

However, in recent years, that mantra has begun to shift a bit: Sure, quality and quantity are clearly very important dietary factors. But many health experts are starting to think that timing may be just as crucial. "We have always focused on what we eat, but almost never on when we eat," Michael Crupain, MD, MPH, Medical Unit Chief of Staff at The Dr. Oz Show and author of What to Eat When tells LIVESTRONG.com.

There are a number of reasons why this thinking is changing, Dr. Crupain explains, including new scientific findings and the rising popularity of the Ketogenic or "Keto" diet and one of its controversial key components: intermittent fasting.

The Science Behind Intermittent Fasting

Fasting is nothing new — in fact, the concept dates back to ancient times. But the structured method of intermittent fasting (IF), in which you restrict your day's eating to within a specific timeframe, has gained popularity recently with the rise of the Keto diet. The idea is that abstaining from food for longer-than-normal periods of time helps put your body into a state of ketosis, prompting it to burn fat for energy rather than carbohydrates.

But not everyone who practices IF follows the Keto diet. Other purported benefits of IF on its own include weight loss, improved mental state, reduced inflammation and improved cellular repair, according to a June 2013 paper published in the Canadian Medical Association Journal. A preliminary study in human and mouse cells found that fasting reduced the amount of monocytes — inflammatory immune cells that can cause tissue damage — in the blood, according to the August 2019 report published in the journal Cell. The researchers found that just 4 hours of fasting reduced monocyte levels but 20 hours without food — a much more challenging fast — led to even bigger drops.

Some research, such as a February 2018 study in BioMed Central's journal Trials, also link the method to increased energy levels.

Dr. Crupain also attributes the movement to the evolving science supporting the idea that our bodies' circadian rhythm — aka our internal clock — influences our health. "Our circadian rhythm isn't just about sleep. It actually changes our metabolism throughout the day, so that when we eat can make a big difference," he explains. "By eating in line with when our body is best primed to use food, we basically hack our metabolism and optimize health. By contrast, eating out of sync with our circadian rhythm can lead to weight gain and other health issues."

"Perhaps rather than a rigid 'no food after 4:00 p.m.' rule, the old adage 'breakfast like a king, lunch like a merchant and supper like a pauper' would be something to try in your own lifestyle."

Dr. Crupain points to an October 2013 study published in the International Journal of Obesity, which monitored the eating habits of 420 individuals over a 20-week weight-loss program. Participants consumed the same food but were grouped into two categories: early-eaters, who consumed their lunch before 3:00 p.m., and late-eaters, who dined after that time. Researchers found that those who ate earlier lost significantly more weight — 25 percent more to be exact — than those who ate later.

Another 2013 study published in the journal Obesity, which allowed participants to consume the same amount of daily calories at various times of the day, reared similar results. Researchers found that individuals who consumed 50 percent of their calories in the morning lost more than twice the amount of weight as those who consumed the same amount at dinner. The front-loaders also reaped other benefits. Not only did they report being less hungry, but they also saw improved insulin, triglyceride and cholesterol levels — factors that could lower the risk of health problems like metabolic syndrome, diabetes and heart disease.

Some studies have suggested that IF's weight-loss benefits are primarily due to increased calorie burn. But others, including a small July 2019 paper published in Obesity, contend that, somewhat counter-intuitively, going longer without eating actually decreases appetite. In the July 2019 report, researchers found that after restricting eating to between 8 a.m. and 2 p.m., people had lower levels of the hunger-linked hormone Ghrelin in the morning and higher levels of a satiety hormone at night compared to when they ate within a 12-hour window instead. However, because only 11 people were included in the study, more research is needed to determine whether or not IF truly tamps down appetite.

For most people Intermittent Fasting starts at 8pm-11am, or till noon. So forget snacking at night and skip breakfast.

It burns up more fat cells for fuel, reduces blood sugar levels and insulin levels (fat storing mode), elevates HGH levels, regulates our Ghrelin production,

its helps regulate your mood and it increases the amount of macrophages that remove 'trash' from anywhere in our body and clean it up.

That are some amazing benefits. So next time you are not hungry in the morning just trust your body that it does not need food yet.