Chapter 1: What Is Intermittent Fasting?

Before looking at how intermittent fasting can help you lose weight, it is important to first

understand what it is. Fasting basically means to abstain from food, and sometimes even drinks,

for a certain period of time. Intermittent fasting, however, is a different phenomenon, but one

that is drawn from the concept of fasting. It is an eating pattern that involves alternating between

regular intervals of eating and fasting – hence the name intermittent.

The period of fasting can vary based on your preferences, and it can be as short as skipping a

meal to extended as going without food for a number of days. During this fasting period, you are

allowed to consume drinks such as coffee, tea, water, and other beverages, although alcoholic

beverages are frowned upon. The fasting is then followed by a period of eating, where you can

eat any types of food you prefer.

Intermittent fasting, and fasting in general should not be confused with starvation, which is the

involuntary absence of food. With fasting, the food is present and easily available, but you just

choose not to consume it for one reason or another.

Why Do People Fast?

Fasting is not a new concept, but one that is old as time itself. Human beings have been fasting

for thousands of years due to a myriad of reasons. Sometimes, fasting was and is done out of

necessity due to lack of food. Other times, it was due to religious reasons, with many, if not all,

religions observing some form of fast.

Fasting is also a common phenomenon in the modern world, even if most people do it without

realizing it. The period between dinner and breakfast can be considered fasting due to its

extended length – particularly when you have an early dinner and late (or skip) breakfast. In fact,

the name “breakfast” itself is indicative of fasting – a meal to break your fast. Another example

of how people fast today is when they instinctively avoid food due to an illness. Therefore, fasting

is a natural concept that has been around for years, and can be used in a number of ways such

as:

1. For Religious Reasons

One of the oldest and most common reasons for fasting is religion. In ancient civilizations, fasting

was a common practice (ritual) that was performed by religious people (for example, priests and

priestesses) in approaching deities. In some cultures, people fasted when seeking a revelation to

something from deities in form of a dream or vision. In several ancient cultures, fasting was done

to appease an angered deity, or as a sacrifice to appease one in offering some form of blessing.

Fasting is also very widespread in modern religions. People who practice Judaism, Islam, and

Christianity observe fasting during certain periods, for example, Yom Kippur (Judaism), Lent

(Roman Catholics), and Ramadhan (Islam). In some religions, fasting is performed for personal

reasons, for example, Buddhists monks when meditating, Pentecostal Christians (for personal

reasons such as repentances, prayers for healing, wealth, safety, etc.), and Hindu sadhus (for

various personal reasons).

All in all, fasting for religious reasons, despite the religion, is done to achieve various spiritual

gains, from blessing, to forgiveness, a closer spiritual relationship with the deity, etc.

2. To Lose Weight

While traditional fasting has been performed for religious reasons, it is fast becoming a popular

solution for losing weight. When you fast, your body is derived of the energy produced from the

food you eat. To survive, it is forced to tap into the reserves – mainly the stored fat. The burning

of the fat results in gradual weight loss, which can see you lose a few or several extra pounds

depending on the period of fasting.

Aside from promoting the burning of the stored fat, fasting can also help to boost your

metabolism, which also greatly helps with weight loss. Studies conducted on the effects of

fasting, particularly periodic fasting such as intermittent fasting, have shown that voluntary

“starvation” can lead to an increased metabolism, thus leading to more fat burning, and

consequently, weight loss. You should, however, note that extended periods of fasting can slow

down the metabolism process – since there is not much food to burn and due to the body’s

natural way of trying to conserve its fuel resources due to inadequate food.

3. For Health and Medical Reasons

Fasting can also be done for therapeutic reasons, a concept that is as old as the ancient

civilizations. The Greek physician, Hippocrates, is famous for his medical views, which included

fasting to unlock the natural healing of the body. This concept is based on the natural instinct of

the human body or even animals to refuse food when they are sick, with the appetite for food
then resumes when the body is completely healed. The concept has since been adopted by

several physicians, some who practice modern medicine, but mostly those who advocate for

traditional or holistic medicine.

Several studies conducted on the effects and benefits of fasting have also shown that it does

indeed offer health benefits. For example, fasting has been shown to help rejuvenate the skin by

eliminating food ingredients and toxins that damage the skin tissues. A scientific study conducted

by the University of Southern California also proved that fasting helps to boost the body’s

immune system by boosting the production of white blood cells – the cells used by the body to

fight infections. Other studies have shown fasting to be an effective detox technique, which

prevents the accumulation of more toxins in the body, while giving the body time to get rid of

those that have built up.

4. As a Form of Protest

Fasting is a concept that is used in just about any aspect of human life – from religious to cultural,

health, and even for political and social reasons. All over the world, or rather simply, the refusal

of food, is used to protest against political and social injustices. A good example of such a protests

was the several fasts done by Mahatma Gandhi (17 in total) during the Indian Freedom

Movement to protest against violence and for peace. Other examples include the fast to protest

against civil rights violations of the American Indians and the prison hunger strike by Irish

nationalists.

Types of Intermittent Fasting

Intermittent fasting has become very popular in recent years, usually done as a way to lose

weight or reap the various health benefits it offers. What makes this form of fasting unique from

others is that it allows for flexible fasting/eating period, which has led to the emergence of

several types (or protocols) of the fast. Below is a look at these protocols:

1. The Leangains Fasting Method

The Leangains method, also known as the 16/8 protocol is the most popular intermittent fasting

method. It is a daily fasting technique, which involves a fasting period of 16 hours, followed by

an eating period of 8 hours. However, it can also be modified into a 14-hour fasting and a 10-

hour eating period for beginners. During the 14 – 16 hours of fasting, no calories are to be

consumed. However, calorie-free drinks and coffee are allowed during this period. After breaking

the fast, you are allowed freedom to eat various types of foods depending on your desired

objective. For example, low-calorie foods to lose weight, and high-protein foods for muscle gain.

Since the 14-16 hours fasting period greatly reduces food consumption, it usually results in a

calorie deficit. It is thus the most popular intermittent fasting protocol for people looking to lose

weight.

2. The Eat-Stop-Eat Method

The Eat-Stop-Eat protocol involves fasting for a complete day (24-hours), followed by a normal

day of eating (just like you do when not on fast). The fast can be done once or twice depending

on your preferences. Just like with the Leangains method, drinks (calorie-free or very low-calorie)

are allowed during the fast, and the normal eating period has no food restrictions. However,
moderation is advised to prevent over-eating, which could result in too much calorie-intake,

hence weight gain.

The eat-stop-eat-method can be a great idea if you are looking to lose weight, or switch from

unhealthy to healthy eating habits.

3. The 5/2 Protocol

The 5/2 protocol is another way in which you can perform an intermittent fast. It involves 5 days

of normal eating, followed by 2 days of fasting, or in case you are a beginner, reduced calorie

intake. The protocol can be modified based on how much your body can handle. For example, to

start with, you can start by fasting for a few hours for one day of the week, before progressing to

a full 24-hour fast, 2 days, 3 days, and so on. It is a great way of boosting your weight loss results.

However, to ensure that it is effective, disciplined eating on healthy diets is recommended during

the normal eating days.

4. The Warrior Diet

The Warrior Diet is a popular diet program recommended for weight loss, but it’s simply an

intermittent fasting protocol. It involves fasting for about 20 hours a day, and then breaking the

fast with one large meal at night. The Warrior Diet protocol is, however, quite different from

other forms of intermittent fasting in that eating, albeit little and on low-calorie foods, is allowed

during the fasting period. This helps to keep your body alert, boost the energy levels for mental

and overall body functioning, and boost the metabolism. The 4-hour eating period is, however,
not limited into what you can eat, but healthy foods are recommended for the best weight loss

results.

5. The Alternate Day Fasting

The Alternate Day method is a weight loss solution that advocates for normal eating on one day,

followed by low-calorie intake (about 20% of the normal days) on the next day. It helps to create

a calorie-deficit on the “fasting” days, which leads to weight loss.

https://www.telegraph.co.uk/science/2016/03/12/fasting-for-three-days-can-regenerate-entire-
immune-system-study/
https://en.wikipedia.org/wiki/List_of_fasts_undertaken_by_Mahatma_Gandhi
https://www.healthline.com/nutrition/warrior-diet-guide