Intermittent Fasting

Nutritionist Dr Samefko Ludidi works with elite athletes such as Jarno Errens (UFC) and Ilias Ennahachi (One Championship). As an enthusiast, he is glad to contribute his expertise to the professionalisation of Dutch combat sports. He does so in this column on the website of the Vechtsportautoriteit (the Dutch combat sports authority) and in our monthly newsletter.

One method that is often discussed in the sports world these days is intermittent fasting. This is an adjustment of the eating pattern, often a temporary one. It is not about what you eat, but about when you eat. I have studied this extensively over the past few years, because I consider it a very interesting approach, given the opportunities it offers, including for athletes.

Most people eat three meals a day: breakfast, lunch and dinner. In the most common form of intermittent fasting you also eat three meals, but within a shorter window of just 8 hours, for example between 12:00 noon and 20:00 in the evening, with another meal in between at around 16:00. In effect, your breakfast shifts, as does your lunch, and only your evening meal stays where it usually is. Between meals you eat nothing. You can still drink water, tea and coffee.

The main aim is not to take in less food, but to make your body function differently.

A few years ago I was in the United States and wanted to lose some fat myself. Normally I would opt for a diet low in carbohydrates: less bread, potatoes, rice and sugar. But this time I came across the phenomenon of intermittent fasting. The reasoning behind it, that after a kind of reset you can teach your body to burn fat instead of carbohydrates, matched my scientific knowledge of nutrition well.

I started experimenting on myself. I wanted to see what a temporary adjustment of my rhythm would do to me. But I also wanted to know what happened when I stopped again. I noticed the effect after just two or three weeks. I also noticed that the result actually remained fairly lasting. The fat I lost with intermittent fasting did not come back later. So if you apply it for a number of periods each year and eat "normally" in between, your body will reach a new balance. Unlike with diets, you do not get a strong yo-yo effect. You do fluctuate somewhat, of course, but within a normal range of one to two kilos.

Later I tried another variant, in which you fast for 24 hours once a month. That also turned out to have a positive effect, especially if you make it a monthly recurring ritual. Such temporary food scarcity helps you physically, among other things because it immediately stimulates fat burning, but also through a process that science calls autophagy. This has a positive influence on your immune system, among other things, because it clears out damaged cells. A kind of monthly housekeeping, then, a system reset. Incidentally, that 24-hour fast also helps me mentally to take a moment for myself. A moment to look back and look ahead. Reflection.

As a combat sports athlete or coach you will wonder: can you simply do this as an athlete? In 2011 I came into contact with a client who competed in BJJ at the highest level and wanted to lose weight for a match. However, he struggled with weight cuts every time. I decided to start coaching him. The first thing I proposed: we start in good time and build it up gradually. Intermittent fasting is not a miracle cure that works overnight. You have to invest some time in it. But in the end it worked and he was able to fight at the desired weight, while retaining his strength.

So you do need to take your time. When you hear that someone has not succeeded, it is usually because they saw something on YouTube and started off without any preparation. That means you take unnecessary risks. You do not want to go sparring while dizzy with hunger. But the chance of success is also smaller. Your body cannot suddenly train on a relatively empty fuel tank. If your body depends on burning carbohydrates and has not learned to rely on fat burning, you may hit the wall. If you have built it up and your body has learned to draw on fat, you can actually benefit from it. You become less dependent on food, including as a combat sports athlete.

It is best to scale back your training intensity for one to two weeks, to around 50 to 70% of your normal intensity, so that you support your body in adapting its metabolism and can come back stronger afterwards. But many combat sports athletes find that difficult, scaling back. People are often afraid of coming across as lazy. That is why many athletes train flat out too often and for too long. Of course it is important to stay active, but you have to keep a close eye on the balance between exertion and relaxation. Rest is worth its weight in gold for an athlete.

It is always wise to seek advice if you are considering a serious change to your approach. Most sports dietitians are familiar with intermittent fasting and can help you draw up a tailored schedule. If you call them and ask about it specifically, you will soon hear whether they know what they are talking about.

Do you find it interesting? Find the right expertise to go with it. Then draw up a plan together. Give yourself time. And, very important: nothing is compulsory. Make sure you know why you are doing it and, above all, that you continue to enjoy your way of life as an athlete. Because enjoyment is the best motivator.

Research and fasting

Would you like to experience what prolonged fasting does to your brain and body? Two large studies I am involved in are currently running, into fasting and brain function and into fasting and immune function. The latter involves only people with obesity.

Taking part in research into fasting and brain function

In collaboration with Leiden University we are conducting research into intermittent fasting and brain function. We are still looking for participants. If you would like to experience what prolonged fasting does to your brain and body, you can register via this link.

Taking part in research into fasting and immune function in obesity
In collaboration with Amsterdam UMC, research is being carried out into intermittent fasting and immune function. For this study too we are still looking for participants who are overweight (BMI above 30). More information about this study can be requested from Ms Soumia Majait at s.majait@amsterdamumc.nl. If the study is completed, the compensation for participation is EUR 200.

Photo: Jeroen Jorissen