Intermittent Fasting

Proven benefits of fasting Lose weight Energize the body Boost brainpower Live longer

Intermittent fasting Alternating between periods of eating and fasting Totally the opposite of “never skip a meal” meaning breakfast, lunch and dinner 1.It improves the metabolism: short term fasting increases the metabolic rate by % helping to burn even more calories 2.Helps to lose just as much weight as calorie restriction. Studies has shown that when compared to a calorie controlled diet people tend to lose the same or sometimes more weight with fasting

3. Targets Fat. In a study of Italian athletes one group was assigned to intermittent fasting for 8 weeks, while the other consumed a normal daily routine of three meals a day. After 8 weeks, the intermittent fasting group lost significantly more fat mass than the normal diet group, without losing any muscle mass Since the more lean muscle tissue you have on your body the more calories you’ll burn naturally, this is a good thing for fat loss 4. Seems to be easier for people to stick with. According to the research people find fasting much easier to stick to than traditional, everyday calorie restriction.

5:2 diet #1 The 5:2 Diet Founded by Dr Michael Mosley and became extremely popular following his BBC documentary “Eat, Fast, and Live Longer”. In this method you eat normally five days a week. Then you fast partially for two days a week, eating about ¼ of a normal day’s recommended calories, which translates to about calories a day. Not really a true fast, but there you go.

The 16:8 Method #2 The 16:8 Method (time-restricted diet) Where you Eat within an 8-hour window every day then fast 16 hours every day. People usually just skip breakfast and eat a later lunch at around 1-2pm.

Alternate day fasting #3 Alternate day fasting Where you Fast for 24 hours every other day - alternating days of eating without restrictions with fasting days

Eat Stop Eat Method #4. Eat Stop Eat Method Where you Fast for 24 hours 2 days out of the week, usually from 5pm in the evening until 5pm the next day.

Which type of IF is best for weight loss? The Eat Stop Eat diet is the one with the most research, since most fasting studies performed involve full 24-hour fasts and are usually not done back to back. The 16:8 method is the most popular because of how convenient it is.

Is it safe? Fasting is for the larger majority of the population is safe to do. The only times Intermittent fasting is NOT recommended if : 1.Pregnant or breast feeding Experiencing chronic stress 2.Underweight 3.A Type 1 diabetic 4.On any medication – especially insulin 5.Also, fasting longer than 24 hours is not as well researched at this time

When you think about changing your eating habits, the first thing that comes in mind is eating the right food and avoiding the wrong food (eating fewer carbs, less fat, more protein, or eating less in general, it’s always a focus on what you eat But what if we are missing the point? What if it’s less about what you eat, but more about when you eat? Is it possible to lose weight, burn fat, buidl muscle, and overall feel healthier by changing not your food decisions, but your timing decisions?

Tha concept of intermittent fasting is all about adjusting your eating schedule in a way where you basically eat breakfast, lunch, and dinner, all within a window of time. This window is typically 4-8 hours long The other hours of the day are spent “fasting”, where you are eating no food at all and the only thing you can consume is water or, in some cases, black coffee

The most important aspect of fasting in a physiological standpoint is that it helps reduce in insulin levels in your body Insulin in the primary hormone responsible for the conversion of your glucose molecules or sugar, into fat When you fast, you consume less sugar, and insulin levels drop But your body wants to maintain a certain level of blood glucose to make sure you have energy readily available in case you need it And out comes insulin’s enemy: glucagon Glucagon does the exact opposite of insulin where instead of taking glucose and converting it to fat, it takes fat and converts into glucose

At this same moment, your body also pumping out catabolic hormones such as epinephrine, which further accelerates the breakdown of fat through activation of the enzyme hormone- sensitive lipase. Epinephrine also acts as protection for lean mass When epinephrine is present, the breakdown of muscle protein is prevented during a fasted state but only up to about 72 hours Intermittent fasting doesn’t last nearly as long Studies show even more benefits for intermittent fasting

Since fasting involves the reduction of insulin concentration, your body will adapt and become more responsive to insulin, which helps reduce the risk of diabetes There are even studies that linked intermittent fasting with reducing chances of breast cancer events by 50%

Insulin goes down Glucagon goes up You burn more fat as energy Lean mass is protected by epinephrine

In pursuit of healthy aging Harvard study shows how intermittent fasting and manipulating mitochondrial networks may increase lifespan Manipulating mitochondrial networks inside cells — either by dietary restriction or by genetic manipulation that mimics it — may increase lifespan and promote health, according to new research from Harvard T.H. Chan School of Public Health. The study, published Oct. 26 online in Cell Metabolism, sheds light on the basic biology involved in cells’ declining ability to process energy over time, which leads to aging and age-related disease, and how interventions such as periods of fasting might promote healthy aging.

Mitochondria — the energy-producing structures in cells — exist in networks that dynamically change shape according to energy demand. Their capacity to do so declines with age, but the impact this has on metabolism and cellular function was previously unclear. In this study, the researchers showed a causal link between dynamic changes in the shapes of mitochondrial networks and longevity.

The scientists used C. elegans (nematode worms), which live just two weeks and thus enable the study of aging in real time in the lab. Mitochondrial networks inside cells typically toggle between fused and fragmented states. The researchers found that restricting the worms’ diet, or mimicking dietary restriction through genetic manipulation of an energy-sensing protein called AMP-activated protein kinase (AMPK), maintained the mitochondrial networks in a fused or “youthful” state. In addition, they found that these youthful networks increased lifespan by communicating with organelles called peroxisomes to modulate fat metabolism

Low-energy conditions such as dietary restriction and intermittent fasting have previously been shown to promote healthy aging. Understanding why this is the case is a crucial step toward being able to harness the benefits therapeutically Our findings open up new avenues in the search for therapeutic strategies that will reduce our likelihood of developing age-related diseases as we get older

Although previous work has shown how intermittent fasting can slow aging, we are only beginning to understand the underlying biology This work shows how crucial the plasticity of mitochondria networks is for the benefits of fasting. If we lock mitochondria in one state, we completely block the effects of fasting or dietary restriction on longevity. Next steps for the researchers including testing the role mitochondrial networks have in the effect of fasting in mammals, and whether defects in mitochondrial flexibility might explain the association between obesity and increased risk for age-related diseases.

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