Nutrition coach reveals how intermittent fasting really affects your health
Link copied to
Keeping up with the latest health and fitness trends can be as irksome as Keeping Up With The Kardashians. How do you choose which is best for you? Which ones provide results and which are just fads?
Intermittent fasting is fast becoming a buzzword. What started out as a minor, almost religious cult is slowly but surely going mainstream.
But with great popularity comes great misconceptions – something nutrition coach and author of New York Times best-seller Genius Foods, Max Lugavere, has made a career out of exposing.
Enter: Max’s recent Instagram post, in which he reveals the truth about intermittent fasting to his followers, explaining that placing a focus on when you eat, rather than what you eat, can not only aid with weight-loss but can also benefit your mental wellbeing.
He also points out, though that it’s not all good, and delves into some of the common pitfalls of
skipping breakfast intermittent fasting.
Intermittent fasting can, by definition, have various meanings. Max says it’s more of a “blanket term”, that can either mean “skipping early breakfasts and eating an earlier dinner”, for example, waiting a couple of hours to have breakfast after you wake up and having your last meal around three hours before you go to bed.
He adds the term can also “mean monthly consecutive low-calorie days deliberately and cautiously calibrated to prevent malnutrition.”
View this post on Instagram
Hey team! Let’s talk fasting which may have numerous health benefits INDEPENDENT of weight loss. What I mean by that is that yes, fasting can be a means of calorie control, but time restricted feeding may have additional health benefits that can’t be simply explained by eating fewer calories. 🍽 . Intermittent fasting is a blanket term that can take many forms. It can mean skipping early breakfasts and eating an earlier dinner (my favorite way to practice), or it can mean monthly consecutive low calorie days deliberately and cautiously calibrated to prevent malnutrition (such as the fasting mimicking diet). . None of these diets are “magic” (there’s no such thing as magic!) but they do seem to make a lot of health sense from a physiology standpoint. Swipe right to see a nice little graph of the potential mechanisms and benefits of time-restricted feeding (source: Panda, et al.). Many of these benefits have been demonstrated in rodents, but there is emerging data showing that both calorie restriction AND early time restricted feeding (eTRF) i.e. eating an early dinner and then not snacking after can be beneficial. One thing I am almost sure of: eating around the clock like is typical in modern Western society is disordered from a circadian standpoint. . You can listen to two podcasts that I’ve recorded on this topic, with two leading researchers in the field. One is with Valter Longo at USC, and the other is with Satchin Panda at The Salk Institute. . To listen to these episodes go to where you listen to podcasts and search “THE GENIUS LIFE”. 🎧 . Finally, everyone is different. If you are prone to disordered eating or hormonal issues, or any kind of medical issue, I would advise against jumping into this without checking with your doctor first. . Have you experimented with IF? Is it helpful? Or not really? I’m curious to know! 👍🏼👇🏼 . Max ❤️ • • • • • #paleo #lchf #keto #lowcarb #glutenfree #cleaneating #nutrition #primal #fasting #intermittentfasting #ketogenic #whole30 #paleolifestyle #healthyeating #healthyfood #protein #fitfood #organic #plantbased #grainfree #cleaneats #weightloss #sugarfree #jerf #ketosis #iifym #gains #geniusfoods
He stresses that the diet isn’t a “magic” method for weight-loss, although of course, by restricting the amount of food you eat, you will soon see the pounds drop off. However, this can only be achieved by keeping an eye on the foods and the amount of food you eat during feeding times. There’s no point in not eating for 16 hours, only to gorge on burgers, chocolate and fizzy drinks in the eight hour feeding period, as wonderful as it sounds.
View this post on Instagram
WHERE CALORIES COME FROM MATTER 🔥🙌🏼 . 👈🏼 On the left I have 350 calories of filling avocado (partly due to its 12 grams of fiber) which has cardioprotective, antidiabetic, anti‐obesity, and neuroprotective effects which have been demonstrated in several studies (systematic review: https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.5805) . 👉🏼 On the right I have 350 calories of processed junk food which would probably make 12 year old Max very happy. Totally fine as a now and then treat but definitely not what I’d consider “real food”. More like pseudo-food. . 👈🏼 On the left, I have a whole food which will stimulate my metabolism to some degree. In one study, a whole food meal burned twice the calories during digestion than the processed food meal *even when protein, carbohydrates, and fats were controlled between meals*. (ref: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/) . 👉🏼 On the right I have a food will not stimulate my metabolism and has the potential to inflame due to the acellular, highly processed carbohydrates and cheap industrial oils used to produce it. These cookies will not satiate my hunger and will probably increase it. They have zero fiber and are all sugar and wheat flour. . But then again, caloriez are all that mattur. 😜😝 . Love you guys, hope this helps on this fine Thursday. ❤️ Max . P.S. Tag a friend who needs to see this. Sharing is caring. • • • • • #iifym #flexibledieting #nutrition #macros #protein #lchf #calories #keto #caloriecounting #cleaneating #gains #weightloss #lowcarbhighfat #mincir #paleo #lowcarb #ketogenic #fitfood #perdredupoids #ketosis #myfitnesspal #mfp #instafit #healthyfood #physique #healthyeating #shredded #maigrir #pertedepoids #wellness
The 16-8 method is one of the more popular fasting models, whereby you eat during an 8-hour window and fast for 16 hours.
Aside from seeing more favourable numbers on the scales, Healthline adds that intermittent fasting can also positively affect your sleep (both longevity and quality) metabolism and, contrary to what you’d believe, can support muscle growth. There’s even research to suggest it can reduce your risk of getting, and potentially even prevent, cancer.
So, next time you head into the kitchen, consider grabbing yourself a glass of water and leave the food in the fridge. Your mind and body will thank you.