If you’ve been searching for diets for men or just general good eating tips, you’ve probably come across many people suggesting you try intermittent fasting.
Intermittent fasting (IF for short) has been getting a lot of attention lately for a few reasons. It’s been proven to help actually get rid of fat, preserve muscle mass, and isn’t restrictive in terms of what you can eat.
But IF isn’t sunshine and rainbows for everyone. There are some pros and cons of intermittent fasting that you should know about before you decide if this way of eating is right for you.
In this article, we’ll discuss what IF is, its pros and cons, and how you can get started with it if you decide it’s right for you.
What Is Intermittent Fasting?
Intermittent fasting is a pattern of eating. It’s meant to maximize your meals during a set window each day.
The first thing many people get wrong about intermittent fasting is that they call it a diet. While it might seem like I diet, it’s more accurate to call IF a pattern of eating. That’s because you’re not restricting any type of food you can eat.
In addition to not restricting certain foods with IF, you’re not trying to restrict calories either. In fact, most guys who do IF will increase their portion sizes for the meals they eat during their eating window to ensure they get all their necessary calories.
How Does It Work?
To understand how intermittent fasting works, you have to understand the importance of the fed state and the fasted state.
During the fed state, your body is digesting and absorbing nutrition from food. The fed state starts when you start eating and lasts for 3 to 5 hours as your body digests the food. While in this state, your insulin levels are high, making it difficult for your body to burn fat.
For about 8-12 hours after the end of your fed state, your body is in a post-absorptive state, meaning your body is not currently processing food.
Once the post-absorptive state is over your body enters the fasted state, a state in which your body has lower insulin levels. Lower insulin levels make it easier for your body to burn fat.
You may be wondering how does anyone burn fat if the body doesn’t enter a fasted state for 12 hours after eating. They do so by restrictive eating and increased exercise.
However, by using IF, you can tap into your body’s ability to burn fat without changing how much you’re eating or how much exercise you perform each day.
There are several time structures you can use that fall into the intermittent fasting category. They include:
- Fast for 16 hours, eat for 8
- Fast for 24 hours once or twice per week
- Fast for 20 hours, eat for 4
- Rotate 2,500-calorie days with 500-calorie ones
Each of these has its pros and its cons which you should research more extensively to understand which plan is best for you. Here are the basics of what you should know about the four plans we mentioned above.
If you’re looking for a plan that’s easy to follow every day and is entry-level, the 16-hour fast window is likely best for you.
For those who have a bit more fatigue tolerance, the 24-hour fast option can help give you an extra health boost.
The 20-hour fast window is also for guys who like a strict schedule but also have a bit more experience with IF.
The last option – rotating your calorie intake – is all about fat loss and is ideal for guys who are looking to shed tons of fat.
What Are the Upsides?
Many studies on intermittent fasting have been performed on humans and animals. The results are pretty much always positive and review new benefits to IF.
Weight Loss
We’ve already mentioned that IF is a simple yet effective way to help the body burn its fat stores. By harnessing the body’s fasting state and low insulin levels during that state, you don’t have to concern yourself with restricting certain foods or calories.
Inflammation
Some studies revealed that intermittent fasting can help reduce inflammation which is a common factor of many chronic diseases. As it can help reduce inflammation, some men who try IF find that constant stomach or intestinal discomfort goes away after a few weeks on this eating pattern.
Insulin Resistance
IF has been proven to be incredibly effective for individuals with either type of diabetes. That’s because the body builds up insulin resistance which can lower blood sugar levels. Type 1 diabetics can gain more control over their condition while Type 2 diabetics can experience reduced symptoms and weight loss.
Live Longer
In one study, rats put on an IF plan were found to live 36-83% longer than rats on a regular diet. There have also been some implications that IF can help fight against Alzheimer’s disease and cancer.
Feel More Confident
While this is not scientifically proven, IF can help you feel more confident. That’s because you’ll watch the pounds fall off and feel good about your body and what it can do.
What Are the Drawbacks?
There are a few drawbacks to intermittent fasting that you should consider.
First, it can take some time to adjust to the discomfort of feeling hungry for a good part of the day. One way to combat this is to make the hours you sleep part of your starving state. You can do this by beginning your fast at 8 PM and ending it at 12 PM the following day, that way you’re asleep for about 8 hours of your fast.
Second, you might be a bit more sluggish mentally and physically during your fasting window. That’s typical and might go away as your body gets used to your new schedule.
Third, this eating schedule is not for everyone, so consult with your doctor before you try IF. This is especially true if you have diabetes, low blood pressure, problems with blood sugar regulation, or take medications.
Knowing the Pros and Cons of Intermittent Fasting
Intermittent fasting is a challenging yet rewarding eating schedule to adopt. It can help you with weight loss or regulation and has some other positive benefits associated with it.
Before you decide if IF is right for you, do weigh all the pros and cons of intermittent fasting and how it will fit in with your life. There may be other reasons you’re gaining weight, so be sure to make this part of an overall weight loss plan.
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