Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
9 Aug

Is Intermittent Fasting Healthy?

skinny

One thing is certain in the field of health: what is common wisdom today can easily become “misapplied science” tomorrow. What’s “in” this year may be “out” next year. Often it’s hard to arrive at the right answer.

For example: Oily fish is good for you because the Omega-3’s are so healthy, but oily fish is bad because it can be contaminated with heavy metals, but oily fish is good because recent tests prove it’s not actually very contaminated, but oily fish is bad because the fishing industry paid for those tests…you get my point.

The Fats vs. Carbs argument is another. So when a reader recently asked about regular fasting as a means of maintaining good health, I had to re-evaluate my point of view slightly. What I found surprised me and convinced me to add a new twist to my ongoing health-and-anti-aging regimen. It’s called Intermittent Fasting – or IF.

Twenty years ago, as I was first forming my Primal Health point-of-view (based on a model of how humans evolved), I found it very easy to embrace the concept of “grazing” that seemed to represent the collective conscious of the weight-loss-and-health movement at the time. After all, eating several small meals a day – grazing to maintain even blood sugar and to avoid having your body go into starvation mode and start hoarding gobs of fat – seemed to fit my picture of early humans roaming the plains of Africa foraging for roots, shoots, nuts, berries, grubs and the occasional road-kill leftover from a hyena feast. The explanation that we in the weight-loss business gave the public was that by maintaining this steady supply of protein, fats and carbs throughout the day we would never experience a wild swing in blood sugar due to rapid rises and falls in insulin, therefore we would be less inclined to store fat and more inclined to burn off our existing fat stores. Heaven help us if we skipped breakfast, overate or starved ourselves periodically. That would surely wreak havoc on the delicate hormonal systems keeping us in homeostatic balance.

Well, maybe not.

The truth is, many people have succeeded in losing weight and keeping most of it off using this simple grazing method, which consists of eating 5 or 6 small meals or snacks spread evenly throughout the day, with no single meal exceeding 600 calories and where each meal or snack contains a little protein. This grazing method is the ultimate in portion control: take the 2400 (or more) calories you might otherwise scarf down in 2 meals and simply spread them evenly throughout the day. I think it’s reasonable to project that many more have avoided or postponed getting type 2 diabetes using the same method.

But like many behaviors in the fitness and health world, there comes a point where the benefits decrease and we find ourselves on the dreaded plateau.

The first thing most people will tell you about their attempts at grazing is, while it usually works well if you are diligent, it’s pretty difficult to stick with, since you need to be near a source of quality food every few hours. If you work at home most days as I do, it’s not a problem, but it can make life difficult if you work in an office setting or happen to be a road warrior.

The next common issue is that after a few months of progress, you arrive at a frustrating point where the weight stops coming off, the initial high energy levels decline or you stop building muscle. That makes sense from an evolutionary perspective, since the body is so well-tuned to adapt to any situation – including a perfectly even flow of nutrients. In this case, the body’s reaction to this steady supply of nutrition is to actually decrease insulin sensitivity. It “knows” there will always be food, so it “down-regulates” insulin receptors, and probably down-regulates other metabolic systems as well.

In my Primal Health articles here at MDA, I am always looking at ways we can harness our DNA blueprint to maximize health. I like to see how we can shake things up a little and trick the body into burning more fuel, creating more lean muscle, repairing cell damage and staying injury- and illness-free. So when my 79-year-old buddy Sid at the gym started raving about his weekly 24-hour fast over a year ago, and my friend Art started writing about his own fasting experiences, I decided to look into it further.

The results were surprising and impressive.

Numerous animal and human studies done over the past 15 years suggest that periodic fasting can have dramatic results not only in areas of weight (fat) loss, but in overall health and longevity as well. A recent article in the American Journal of Clinical Nutrition gives a great overview of these benefits which include decreases in blood pressure, reduction in oxidative damage to lipids, protein and DNA, improvement in insulin sensitivity and glucose uptake, as well as decreases in fat mass.

How can you argue with results like these? And it all makes sense from an evolutionary perspective, because our predecessors almost certainly went through regular cycles where food was either abundant or very scarce. The body may have established protective mechanisms to adapt to these conditions by sensitizing insulin receptors when it was critical that every bit of food be efficiently used or stored (as in famine), or by desensitizing them when there was a surplus, so the body wouldn’t be overly-burdened by grossly excessive calorie intake.

Beyond insulin sensitivity, it appears that caloric restriction and intermittent fasting may “turn on” certain genes that repair specific tissues that would not otherwise be repaired in times of surplus. One could surmise that this adaptation serves to allow certain cells to live longer (as repaired cells) during famine since it’s energetically less expensive to repair a cell than to divide and create a new one. That might help explain some of the extended longevity seen in animal studies using caloric restriction and/or intermittent fasting (read about here, here, and here). Intermittent fasting has also been shown to reduce spontaneous cancers in animal studies, which could be due to a decrease in oxidative damage or an increase in immune response.

So, what are the practical applications of this research?

It depends. There’s probably no right answer (remember what I said at the beginning!) Art suggests mimicking the experiences of our ancestors, which is to say don’t plan any fast, just surprise your body every once in a while with 24 hours of little or no food. My friend Sid does his fast every Tuesday like clockwork, so he has a light final meal on Monday night and doesn’t eat again until Wednesday breakfast. He does drink water and a little juice on his fasting day. Some fasting programs suggest you take a two-week “cleansing” approach where you eat regularly every other day and fast (or eat 40% of normal) on alternate days for two weeks twice a year.

One thing that is most interesting about the intermittent fasting studies is that slightly overeating on the non-fasting days (to make up for the lack of calories on fast days) yielded similar results, so it wasn’t so much about total calories as it was about the episodic deprivation.

As for me, I’m going to try the once a week deal, but I’ll start by no longer agonizing over a skipped breakfast or late dinner. What I used to think was the end of the world might just be the beginning of a new one!

Let me know of your own fasting experiences.

UPDATE: See this post on Women and Intermittent Fasting.

Further Reading:

My Carb Pyramid

Healthy Recipes

Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!

Subscribe to Mark’s Daily Apple feeds

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Jordan, your last comment belies a fundamental misunderstanding of biology –

    “Even Fruits don’t want to die (be eaten) so they have a substance call fructose which is poison for mammals; luckily the fruit has anti-oxidants to protect itself from the poison fructose which also may protect us from the fructose to some degree.”

    This is ENTIRELY false. Many plants rely on their fruit being eaten by animals to disperse their seeds – the animals eat the fruit and then crap the seeds somewhere far away, where the seeds never would have gotten if it weren’t for the animals. Many seedlings that just fall to the ground beneath the plant may not thrive due to shade from the mother plant. Also, why do you think most fruits are so colorful? You’d think if they didn’t want to be eaten by animals, they’d camouflage themselves in green. They’re colorful to attract the eye of roaming animals.

    Tony wrote on September 11th, 2008
  2. This is not Entirely false. We’re talking chemical warfare and plants are damn good at it. We only eat the failures. Otherwise they do their best to kill us. Why should it be any other way?

    We seem to be in the midst of an “evolutionary arms race”, meaning plants evolve to make us carry their seeds and/or to fend off being gobbled by poisoning us, and we in turn evolve to process those very toxins, or at least to somehow neutralize them. However at this point we are still greatly damaged by fruit toxins – i.e. fructose. Fructose triggers deleterious modification in cells through the glycation process.

    It’s all too easy to pick a nice shiny red piece of fruit. Too easy, I would say…

    Plant defenses can be classified generally as induced or constitutive. Constitutive defenses are always present in the plant species, while induced defenses are synthesized or mobilized to the site where a plant is injured. There are wide variations in the composition and concentration of constitutive defenses and these range from mechanical defenses to digestibility reducers and toxins. Most external mechanical defenses and large quantitative defenses are constitutive, as they require large amounts of resources to produce and difficult to mobilize.

    Induced defenses include secondary metabolic products, as well as morphological and physiological changes. An advantage of inducible, rather than constitutive defenses, is that increased variability increases the effectiveness of the defenses.[11] This advantage comes from the suggestion that if herbivores can choose among different plants and plant tissues, they may avoid eating plants that have both constitutive and induced defenses.

    Plants have developed many secondary metabolites involved in plant defense, which are collectively known as antiherbivory compounds and can be classified into three sub-groups: nitrogen compounds (including alkaloids, cyanogenic glycosides and glucosinolates), terpenoids, and phenolics.

    Sincerely,
    Jordan O’Hara
    Cure Zone Ltd.
    http://www.curezone.ca

    Jordan O'Hara wrote on September 12th, 2008
    • If a plant kills the animals which spread it’s seeds- it will die to. Fruiting plants have a symbiotic relationship with the animals that eat the fruit- not an arms race.

      Fructose will not kill or harm mammals in the levels they obtain in the wild. It’s only dangerous when concentrated and making up a large percentage of your diet (like in soft drinks). No wild mammals will get diabetes or insulin intolerance from eating an occasional fruit.

      Tyler wrote on February 23rd, 2010
    • This is a major part of the reason why I prefer to eat as fewer plants as possible, preferably zero.

      mm wrote on December 19th, 2010
    • Do you realize that the bees are responsible for the fruits we eat today?

      The bees simply cross-pollinate the pollens onto another flowers, fruit trees etc.

      What makes the bees want to cross-pollinate?… Fructose!

      Karl Roberts wrote on July 31st, 2011
  3. I like it simply because I am not FULL all the time. I get bloating pretty easily, and doing this is simple, I get to enjoy good foods and not worry about eating so much AND I feel lighter and only full once a day or every other day.

    Joe wrote on November 27th, 2008
  4. Very informative post.

    I’ve been doing the 24/24 version of intermittent fasting and documenting the progress on my blog:

    http://inhumanexperiment.blogspot.com/search/label/intermittent%20fasting

    So far everything is going great.

    – JLL

    JLL wrote on December 4th, 2008
  5. Hi Mark,

    I learned about IF after reading a few entries on this subject on Dr. Mike Eades blog. I found it intriguing considering the fact that I had begun gaining a lot of weight on my low carb diet. Atkins is a diet that is perfect for me and I didn’t want to give up eating that way even though I had gained all of the weight that I lost and then some. I now fast for 20 hours and eat within a 4 hour window. I also increased my fat intake. The results have been great. My weight is slowly dropping and people are commenting on my weightloss.I wore my size 8 dress on Friday and it fit perfectly. Losing weight without changing the diet, so to speak, is the best part of IF. Eating a higher amount of fats have also been rewarding.I have included coconut oil and pure mct in my diet alsong with magnesium and vitamin D3. I am hypoglycemic ( self diagnosed )and have had no crazy episodes of insulin spikes.I function well during fasting. I do not experience dizziness. Once I had a headache which I blamed on my fasting but recall reading in the Brain Trust Program that headaches may be cause by low magnesium. So instead of ending my fast earlier than planned, I took one of my mag supplements and the pain went away just like I had taken an aspirin.Before I began Atkins, I had some severe joint pain. I felt elderly at the age of 45. But soon after beginning Atkins that pain dissipated considerably. However,I had some residual inflammation in my joints which vanished completely once I included IF. I am sure this is due to the anti-inflammatory properties or IF,LC and coconut oil.I really want to stand up for IF because it works and it is healthy.

    I have included IF to my diet for 1 1/2 years now and I have lost nearly all the weight that I regained and I hope to reach 135 lbs in 2009.

    Thanks,
    Mary

    Mary Titus, Orange California wrote on December 7th, 2008
  6. I’d like to add that the reason that I had the guts to IF was that Drs Eades tried it…they didn’t look for human guinea pigs to do it. They did it themselves. I knew that with my healthy low carb wisdom, I too could embark on doing this. And I must say, I have been more sucessful on it than the doctors cuz I stuck to it.

    Mary again,

    Mary Titus, Orange California wrote on December 7th, 2008
  7. Will it disrupt the desired benefits of fasting if one takes a fish oil or multivitamin supplement? The same goes with a simple cup of green tea.

    Will these throw off all the benefits?

    Jon wrote on December 10th, 2008
    • No calories, no problem…

      mm wrote on December 19th, 2010
  8. Yes, it will disrupt the fasting ‘detox+repair’ mode of the body & you will not have near all the benefits of water fasting. You should only have distilled water.

    Jordan O'Hara wrote on December 10th, 2008
  9. I have been IFing since Jan 1st, so it’s been 2 weeks. I started at 125 and I haven’t lost any weight yet! I have been fasting all day and eating between 2 and 6pm. I also would out 40 minutes 5 days a week! When should the weight start comming off???

    Kelly wrote on January 13th, 2009
  10. Two weeks? How long did it take to prep for IF? It took at least a month for me to achieve the ability to IF. I don’t really know when the weight began coming off. I can testify, however, that it did come off. I did not starve my body and I gave it the time it needed to adjust to the new feeding schedule.At least that was my determination. I didn’t want to begin anything that I couldn’t continue, indefinitely.Kelly, you cannot begin IF, make it a temporary change and expect it to be a weightloss bullet.When you learned to drive a car, did you drive 85 miles an hour? I would assume the anser is “no”. Don’t expect IF to be any different. If you plan to do IF, you should also plan to do it as a lifetime change. Go slowly. Kelly, I lost 25(ish) lbs. in less than 2 years. I didn’t drop 25 lbs in weeks or months. As a matter of fact there were moments when my weight increased. However, my periods were lighter and shorter.Residual joint pain vanished. I felt lighter even when I had an increase in weight probably because of my increased regularity.

    I made IF my friend. As the years go on, I have grown closer to IF. My body is actually responding to exercise and other physical activity. Since nothing was guaranteed, especially weightloss, I didn’t doubt the success. I receive way more than I expected. All I had to do was wait for it to happen.

    Jon, I drink coffee with cream and MCT oil in the morning. Vitamin D, krill oil and a b vomplex tablet is also consumed in the morning. No, it does not disrupt the benefits of IF.

    Mary Titus wrote on January 13th, 2009
  11. I’ve been doing a couple of 36 hour fasts a week since last April. My experience has been that I do better with both energy and losing weight if I really, really keep up my vitamin intake. While I know it’s not “pure” fasting, I do drink a single zip fizz (10 calories) for vitamins on my fast days, and make a point of getting enough water. I have the completely unscientific impression that a body not getting enough vitamins will be more reluctant to let go of it’s energy resources, like fat!

    I also drink caffeinated tea with artificial sweetener on fast days. My energy levels, mental and physical were just too low when I water fasted. I’ve lost 30 pounds – and considering my really spotty compliance, that’s a great result!

    The way I see it, the eating plan that works for you is the one you can stand to stay on. Obviously, the jury’s still out on whether this does anything to extend my life span, but my only ancestor who I know fasted (one day per week), was also the longest lived.

    Sharon wrote on January 21st, 2009
    • That’s fantastic how far you’ve come. I have been experimenting with weekly fasts for a month now and have started testing bi-weekly 36 hour ones. I tend to overeat afterward but am learning to manage.

      I’m curious what you did to prevent a binge if you ever had the inclination.

      Thanks; and I especially liked reading the longevity portion (my theory as well).

      WD wrote on December 17th, 2009
  12. Kelly,

    IF is a very slow way to lose. It took about 1 year and 8 months to lose 25 ish lbs. It took a few months to lose 5 lbs and it didn’t happen all at once. I did the fasting, taking my eyes off the scale. I began losing 2 lbs here, 5 lbs there until I began getting comments on my weightloss. The onlything I did was implement IF to my low carb diet.

    Mary Titus wrote on January 21st, 2009
  13. Please keep in mind that caffeine and fasting might not be a preferred mix. The drug Caffeine promotes physiological aging. The fasting organism is trying to repair / detoxify and stop aging damage as quick as it can – so by adding the caffeine drug you may be negatively affecting the health recovery potential of your fast. Additionally the body is not in a true ‘fasting state’ until ‘all’ food / drug is stopped from entering the digestive processes.

    Jordan O'Hara wrote on January 21st, 2009
  14. I’m aware that it’s not a “perfect” fast, but it’s what I can do, and I think it’s definitely less stressful than trying a more traditional diet. I’ve gone off caffeine long and short term numerous times, and find that I really just like it, and like the alertness. And since my primary goal (for now) is weight loss, I’m satisfied that it’s working out.

    I pretty much do just two cups of tea per day, and the aforementioned zip fizz for vitamins. This generally doesn’t provoke the *ahem* lower digestive system response that I get when I break the fast with a 70 calorie V-8.

    But here’s something I was pondering last night: We all absorb a certain amount of *stuff* via our skin. Do you think that soaps, lotions, shampoos and hair gels, makeup, etc. also interfere with your recovery potential? I also know people who are very concerned about the amount of chlorine they absorb by showering in chlorinated water.

    Sharon wrote on January 22nd, 2009
  15. Jordan I disagree. If you feel like your body is fasting, you are in a fasting state. I am not fasting like a scientist who has done studies on a few subjects. I am fasting like a human who is on a food restricted diet.I consider my fast broken when I eat my first meal of the day. Also there have been studies made that say that caffeine is indeed healthy. If I had to remove all drugs from my body, that would mean that I couldn’t take medecine while fasting.

    Sharon, we do absorb things through shampoos and soaps. I try to not obsess too much about that. I can’t afford the wonderful cosmetics at Mother’s Market but I do try and buy some things. I do use coconut oil on my skin and I injest it as well.

    This is just my opinion but I get my opinion from things that I have observed.

    Mary Titus wrote on January 22nd, 2009
  16. A lot of changes happen when the body’s energy source is changed. From what I have learned is that the body will not make the ‘physiological switch over’ into a fasting state until all food intake to the stomach has stopped. Many processes then startup such as fatty acids are turned into Ketones, glucose is then no longer the only energy source used by the brain etc. Among the global Fasting community Eating small amounts of food is generally called Under-eating – which can also have many positive effects on life but I wouldn’t call under-eating fasting as that confuses the terminology of things. For example an animal in the wild would not be considered fasting when it is eating small amounts of food.
    Hope this helps.

    As for trans dermal absorption of substances: Yes many small substances absorb into the skin and into the blood via skin including the substances in your water – depending where you live could be chlorine + chlorine bi-products and maybe fluoride too. The lungs also absorb even more stuff & larger stuff but that’s another story. Hope this helps!

    Jordan O’Hara

    Jordan O'Hara wrote on January 22nd, 2009
  17. hey…im use to fasting because im a muslim as ramadan involves fasting without water everyday, these fasts last about 12-16 hours and then food can be eat, what i was thinking of doing was fasting 24 hours a day, and eat at night everyday, is this a good way to do it or not? seein as i will be living off one meal a day at night, roughly a few hours before bed, exercise during the day to lose weight, i will be doing HIIT cardio and strength training, would this work?

    Hassan wrote on February 15th, 2009
  18. I have some days where I eat only one meal at supper time. I am sure that the body can adapt to this on a regular basis.

    Mary Titus wrote on February 15th, 2009
  19. can anyone help me out?

    Hassan wrote on February 18th, 2009
    • Yes some plans work on a 24 hour fast. Google “eat stop eat”.

      Faster4life wrote on April 9th, 2011
  20. Hassan, my comment was meant for you. It didn’t help?

    Mary Titus wrote on February 18th, 2009
  21. ohh was it lol…my bad didnt notice, umm yeah that sounds good, but what else can i try? once a day eating only, around the evning time

    Hassan wrote on February 19th, 2009
  22. Hassan, check out “The Warrior Diet” and “Fast 5″. The Warrior Diet is about under-eating during the day and then over-eating during a 4 hour window, preferably at the end of one’s day. Fast 5 is about fasting during the day and eating anything you choose during a 5 hour window.
    Each is a form of IF that has many adherents.

    Ravi wrote on February 19th, 2009
  23. to jordan o hara,hello i wanted to say i liked reading your post about how you have a eating window of breakfast until noon.and then you fast until the rest of the day until the next day. Thats what i do also ive been informed that my eating early in the day is considered IF and for many years id been doing this and didnt know that there was name for this.Im about 5″2 and currently 115lbs and i use IF to keep the 15 pounds at bay and if i keep it clean i wont gain weight . But i still dont understand why night time eating is preferred? if i eat at night in the past i would gain weight very easily and i have a small frame, so eating 2000 calories doesnt work for me even if im supposed to spread it out over a window of 5 hours. I only eat once it works for me i lost 50lbs 6 years ago doing this one meal a day and i work out during the day also.Sorry for the long post.

    tracey wrote on March 20th, 2009
  24. Hi everyone.

    Been doing IF (18-19 hour daily fast) since Dec 1 08 and love it. I’ve lost 10 pounds with 18 left to go, and I have a defined waist again. This is my WOE for life.

    My stringbean cousin has been IF-ing with a 7-8 hour (no breakfast) daily eating window for about 30 years. A professor suggested this diet when he complained of gaining weight in college. The professor believed that everyone except infants and young children should have an established daily eating window, meals only and no snacking, and his own three kids were 7-9 hour IF’ers by age 25. Athletes and others doing physical work should IF too, but with longer windows.

    Shirley wrote on March 28th, 2009
  25. hi mr.JORDAN
    Im a filipino and just read the articles about IF im just started 24 IF and hope u can give me advised to work on it.

    toats wrote on April 8th, 2009
  26. I would start out in small steps – that is to allow your body time to adjust to the new healthy lifestyle of IF. You will in time notice how your body adjusts and IF becomes easier and you eventually require much less food to sustain your physical makeup. You will see that IF provides much freedom. Always try to listen to your body’s biological feed back.
    Regards,
    Jordan O’Hara

    “hi mr.JORDAN
    Im a filipino and just read the articles about IF im just started 24 IF and hope u can give me advised to work on it.”

    Jordan O'Hara wrote on April 8th, 2009
  27. Actually many who have suffered with neurological incapacities such as epilepsy and Parkinsons disease have been helped tremendously with IF most likesly due to its ketogenic components. In my opinion if IF improves the health of neurons in these people it should benefit those of us without it or prhaps be used as preventative measures for those who are at risk. I have been doing this for 2 years…this week and, although low carb has greatly diminished my migraines, I still had residual auras for some reason. However, after combining a healthy low carb lifestyle with IF, my auras are now gone. This is something to cheer about even if some people might doubt its reliability.

    When it is time to break my fast I eat like a cave woman. I just finished my fast break meal of chicken thighs cooked in collard greens and black soy beans. I had a side of sliced avocado and tomatoes. What kind of mainstream science do you need if you are eating healthy? The best way to determine the health benefits is to try it yourself. You have to do it long enough to notice the results. My first theory upon beginning IF was that it, at least, enabled the gut to complete the digestive process. Afterall, some food can take up to 3 days to completely digest. Soon after beginning IF, I began having a bowel movement soon after my fast breaking meal. I believe that this was something that, at least partially supported my theory. One thing for sure, I feel much better.

    Regardless, I beleive that the neurons need fasting. After much research I know this is a fact even if mainstream science is dragging its feet in the mud.

    Mary Titus wrote on April 8th, 2009
  28. There is well over 100 years of scientific data behind fasting. Check out the National Library of Medicine for tons of great info. Many Universities are studying fasting right now and have been for many years. The benefits are well know to ‘mainstream science’ however not many people are willing to fast even if it could save there life.
    Regards,
    Jordan O’Hara

    Jordan O'Hara wrote on April 8th, 2009
  29. I hope it is okay to post this here. It is a blog entry on fasting, ketosis and metabolism. Quite interesting and it is one of my favorite posts. Thanks Dr. Michael Eades.

    Mary Titus wrote on April 8th, 2009
  30. Mary Titus wrote on April 8th, 2009
  31. After i broke my fast is it ok that i ate solid food or ate a lot of rice and fried chicken,meat etc.

    toats wrote on April 9th, 2009
  32. Toats, there are 2 concepts on this. How long was your fast? I know that some who have lengthy fasts of 2 or more days experience tummy distress upon breaking a fast with a heavy meal. I rarely fast beyond 24 hours and my meals are according to what I want to eat. I may REALLY want a large meal. If this is the case, I eat a large meal. I do low carb so my meals will have some form of meat/fish/chicken. I also try to eat 1/2 to 1 whole avocado, veggies ( especiallly collard greens, turnips, celery root ). If I have a small appetite, I eat according to that when I break my fast. This may be as small as some homemade chicken salad with a 1/4 of an apple.

    Mary Titus wrote on April 9th, 2009
  33. you mean theres no problem regarding eating a lot of solid food after 24hr IF as long as u can bear it,ive heard people that skipping meal can cause ulcer can u please enlightened me about this.

    toats wrote on April 11th, 2009
  34. sorry i forgot, can i take my vit.calcium (500mg)after i break my fast,i prefer my window at 7 to 12pm started today.

    toats wrote on April 11th, 2009
  35. I eat exactly what my body wants at the end of my fasting. Yesterday, for example, I had a baked chicken thigh, 1/2 sliced avocado, and a mix of collard greens and black soy beans ( cooked Southern style ). I add plenty of butter and other fats to my diet. I topped that off with a a serving of sugarfree chocolate pudding. IMHO, the ulcer fear is mythical since it is bacteria that causes an ulcer…not the digestive process. Plus, I try to fast with the mind of a cave woman and she has no clue what an ulcer is. She eats when she can and all that she can cause she has no idea when her next meal might be. All I require of myself is making sure that my food is low carb and healthy.

    Mary Titus wrote on April 11th, 2009
  36. Oh and about your calcium, I think that it would be just fine to take your calcium or any other supplement right after you break your fast. That is when I take mine.

    Mary Titus wrote on April 11th, 2009
  37. I take digestive enzymes when I break the fast. With those I have no trouble with solid foods.

    Regards,
    Jordan O’Hara

    Jordan O'Hara wrote on April 11th, 2009
  38. how come that one of our friend she told me it might harm you due to our small intestine doesnt have anything to grind,about IF or(skipping 2 meal)

    toats wrote on April 12th, 2009
  39. Toats, I don’t know why your friend would say that. It makes no sense to me. My gut feels great. In the beginning, there were no grocery stores, no candy bars, no McDonalds, no Pizza Huts. In other words, food was very difficult to come by.There was no way that life could have existed without an extended fasting period. That being said, we all fast. I ate dinner tonight at 7:00 PM. My next meal will not be sooner than 12 hours away. That is, if I eat at 7:00 AM. I don’t even plan on getting up until 9:00 and I may not eat breakfast until 11:00. That would be a minnimum of 16 hours going by without food. My small intestine will be just fine. It takes 3 days for some foods to even digest completely, so I doubt that a reasonable fast would harm any part of the digestive tract. My husband will have surgery on his large intestine and fasting is going to be necessary for a few days. This is to allow the intestine to rest. I had a colonoscopy which required me to basically fast fro several hours. My mom had to fast to heal her pancreas from pancreatitis. If fasting can be used to heal the digestive tract of those who are ill. I am sure it won’t hurt someone who is healthy. I think that the digestive tract does indeed needs rest. After doing this for 2 years, my gut feels much better.

    Mary Titus wrote on April 12th, 2009

Leave a Reply

If you'd like to add an avatar to all of your comments click here!

© 2014 Mark's Daily Apple