Connecting Intermittent Fasting To Weight Loss, Fatigue And Cancer Prevention
Intermittent Fasting: Intermittent fasting has absolutely changed my life. I feel less fatigued, more focused, happier and my workouts are better. Across the board it has been the single most impactful thing I have done in my health routine this year. I wanted to share some thoughts on what it is, how you can start and what it might mean for your general health and happiness. Get Started with Intermittent Fasting: One thing I want to point out is that getting started is EASY! Below are three simple steps that can get you rolling. You should try these for 2-3 weeks and see how you feel. If you are anything like me, you will never go back to ‘three square meals’ a day! 12 Hours – You probably sleep between 6-10 hours a night, so getting to 12 hours is easy. If you sleep 8 hours, start your fast 2 hours before bed and wait at least 2 hours after waking up before you eat anything. Add 1 Hour a Week – It can be daunting thinking about not eating for 20 hours in a day! So start with 12 hours and add 1 hour a week to your daily fast within 2 months you will be almost to 20 hours! Listen to Your Body – Everyday is different for us all. There are times I can go 27+ hours on a fast and not even think about it…. other days I NEED to eat. Be smart, listen to your body and take care of yourself… healthcare is selfcare. It is also important to note: Drink Water – you can drink water, coffee and tea. Don’t add sugar (!!) but you can add a little almond milk to your liking. Under 50 Calories – many of the professionals I talk to say your body does not recognize caloric intake under 50 k/cal. So… If you are starved but committed to that days fast, you can absolutely have a few almonds or something healthy and small… You cant eat under 50 k/cal 10x during your fas Continue reading >>
How Intermittent Fasting Can Increase Weight Loss
Intermittent fasting, without restricting overall calorie intake, has been found to reduce weight and improve metabolism. A new investigation hunts down the molecular mechanisms behind these physiological benefits. Our modern lifestyle, combined with longer waking hours, means that the enforced period of fasting while we sleep has steadily been reduced. This, along with the poor-quality Western diet and more time spent sedentary, has dramatically increased the prevalence of obesity and metabolic disease. Over recent years, fasting has been shown to impart a number of health benefits. Many clinicians hope that by modifying aspects of fasting — such as how long to fast for, what to eat between fasts, and when to fast — it may be possible to design methods of combating obesity and metabolic disorders. The rise of periodic fasting Intermittent fasting is believed to share many of its health benefits with prolonged fasting. It has, for instance, been shown to reduce oxidative stress and inflammation. Other studies have demonstrated that intermittent fasting increases insulin sensitivity and protects nerve cells from certain types of damage. It may also slow aging and reduce the risk of age-related diseases. Intermittent fasting without a reduction in calorie intake can be a preventative and therapeutic approach against obesity and metabolic disorders." Study co-author Kyoung-Han Kim Because of these, and other, recent findings, the so-called 5:2 diet — which involves 5 days of normal eating followed by 2 days of fasting — has become popular. Evidence in favor of intermittently restricting calorie intake is growing, but the mechanisms through which it imparts its benefits are still unclear. Recently, a research team led by Hoon-Ki Sung — of the Department of Laborat Continue reading >>
The Diabetics Guide To Intermittent Fasting
Is IF safe for people with diabetes? Will IF get results for people with diabetes? IF is becoming very popular. There are a wide range of different fasting methods, some of the most popular include: Eat Stop Eat 5:2 Diet (participants limit their calorie intake on two days per week) 16:8 diet 18:6 diet Generally speaking, IF works well for people who are looking to lose body fat, fast-paced individuals who struggle to get the time to eat multiple meals per day and people with diabetes wanting to improve their HBA1C In respect to diabetes management, The typical Intermittent 18 hour fast followed by a 6 hour eating window can help improve HBA1C levels. If you stop eating at 6:00 pm your quick acting insulin is pretty much out of your system by 10:00pm (bedtime). Provided your blood glucose is within target range and your background insulin is dosed correctly, your next 18 hours (until 12:00pm the next day) will sit well inside range. Solid diabetes control means a good HBA1C and less likelihood of complications. Other intermittent fasting methods like the 16 hour (fast)/8 hour (eat) window also work well. If you have a bit of dawn phenomenon you may need a unit or two of quick acting insulin to prevent high blood glucose. How much insulin you need to take is largely based on your calorie needs for your specific goal, stress, level of activity and some trial and error. In respect to fat loss, The latest consensus statement from the ISSN on body comp and diets (which we have reviewed extensively inside the Training Lab) concludes IF has no significant benefits on body composition over other methods that drive a daily calorie deficit. The basic concept of Intermittent fasting is grounded on the limited feeding window of 6 to 8 hours. This narrow eating window makes it harde Continue reading >>
Intermittent Fasting
Intermittent fasting (IF) is an umbrella term for various diets that cycle between a period of fasting and non-fasting during a defined period. Intermittent fasting can also be used with calorie restriction for weight loss.[1] Variations[edit] Most popular intermittent fasting protocols can be grouped into 2 categories: whole-day fasting and time-restricted feeding (TRF). Whole-day fasting involves regular one-day fasts. The strictest form would be Alternate day fasting (ADF). This involves a 24-hour fast followed by a 24-hour non-fasting period.[2] The 5:2 diet allows the consumption of 500–600 calories on fasting days.[3][4][5][6] Time-restricted feeding (TRF) involves eating only during a certain number of hours each day.[7] A common form of TRF involves fasting for 16 hours each day and only eating during the remaining 8 hours, typically on the same schedule each day.[8] A more lax regime would be twelve hours of fasting and a twelve-hour eating window, or a stricter form would be to eat one meal per day, which would involve around 23 hours of fasting per day.[9] Recommendations vary on what can be consumed during the fasting periods. Some would say only water, others would allow tea or coffee (without milk or sugar) or zero-calories drinks with artificial sweeteners. Yet others would allow "modified fasting" with limited caloric intake (e.g., 20% of normal) during fasted periods rather than none at all.[2] The 5:2 diet became popular in the UK in 2012[6][10][11] after the BBC2 television Horizon documentary Eat, Fast and Live Longer.[12][13][14] It then spread to the rest of Europe and to the US.[15] According to NHS Choices as of 2012, people considering the 5:2 diet should first consult a physician, as fasting can sometimes be unsafe.[16] In the UK, the tabloid Continue reading >>
Intermittent Fasting And Its Beneficial Effects On The Body
Dr. Mark Mattson intermittent fasting research: old tradition potentially benefits body’s organs, providing possible cure and treatment. Research and a sit down with Dr. Mark Mattson at the NIH shows intermittent fasting is resurfacing as a medical treatment used in certain comorbidities, rather than medication. So often individuals consume food throughout the day without much energy expenditure, which over time becomes a problem due to the types of unhealthy food consumed, and the amount of food consumed. Hypertension, cardiovascular disease, obesity, and even diabetes become the end result of those behaviors. Fasting could be the new savior to these conditions, with the benefits going through the roof. — Click here to access Dr. Mark Mattson intermittent fasting video series & downloadable transcript – exclusive discussion with Diabetes in Control — Fasting means to eat only small meals, or none at all, for long periods of time. This can be done every day or even one day a month. Different types of intermittent fasting consist of alternate day fasting or ingesting less than 600 calories a day, eating a regular diet five days a week and only 600 calories the remaining two days, and lastly eating all of one’s calories during a 4-8 hour window. These different types of fasting can be tailored to fit each individuals needs and schedules, with the addition of not needing to eat breakfast. Dr. Mattson also debunked the rule of eating three meals a day with a valid point comparing earlier times to now. “There is evidence that the 3 meals/day routine began during the early period of the agricultural revolution when people were working hard on the farms every day. They undoubtedly had a high calorie requirement to support their high energy expenditure (e.g., 4000 Continue reading >>
How Intermittent Fasting Can Help Reverse Diabetes
The “Fast Cure” for Diabetes Though we may not like to admit it, type 2 diabetes is a disease chiefly brought on by our lifestyle choices.[1] Yes, genetics come into play too, but when it comes to type 2 diabetes, you are not a slave to your gene pool. You have the power to even alter your genes.[2] According to the American Diabetes Association, type 2 diabetes is increasing worldwide at an alarming rate due to obesity and a sedentary lifestyle.[3] So, let’s say that you (or someone you know) became overweight, were less and less active, and finally one day at a routine doctor visit, your doctor announced that you have type 2 diabetes and put you on medication to lower your blood sugar. Perhaps you’ve been taking diabetes meds for years now and the idea of reversing your diabetes seems far-fetched, even fanciful. Maybe your doctor doesn’t believe that type 2 diabetes is reversible. That has been the traditional medical thought greatly influenced by the pharmaceutical companies who want to push their expensive drugs. But a new day has dawned and many doctors are seeing their patients reverse their type 2 diabetes. One effective way people reverse their type 2 diabetes is by intermittent fasting. Dr. Jason Fung, MD, writes, “While many consider type 2 diabetes (T2D) irreversible, fasting has been long known to cure diabetes.”[4] Wow, “cure” is a strong word coupled with diabetes and spoken by a medical doctor! Harvard University is home to the famous Joslin Center for Diabetes. The center is named after Dr. Elliot Joslin, one of the greatest specialists in diabetes of all time. In 1916, Dr. Joslin wrote an article in the Canadian Medical Association Journal about fasting for the treatment of diabetes. Based on his experience, he was convinced that all i Continue reading >>
Intermittent Fasting: Controlling Diabetes With Diet
Intermittent fasting refers to the way we eat. It speaks more to the pattern of eating rather than a diet itself. In this way of eating we have cycles of eating and fasting. Some people eat normally for a few days and then restrict their calorie intake for a few days. This is an example of intermittent fasting. It is possible for women to eat no more than 500 calories in any given day when doing an intermittent fast. For men, this should be about 600 calories for the day (Brown-Riggs, 2017). Benefits of Intermittent Fasting Researchers showed where the 11 am to 7 pm is a great window of time in which to eat and fast for the other times when we are sleeping and just came out of our sleep, making it more manageable (Brown-Riggs, 2017). These same people claim that this pattern of eating has the following benefits: Reduces insulin resistance Reverse Type 2 Diabetes Slows the progression of diabetes Improves pancreatic functions Reduces/Limit inflammation Decreases body mass index Promotes weight loss Offers protection against cardiovascular diseases Lowers the heart rate Reduces LDL Lowers cholesterol Improves metabolic efficiency Helps in the reduction of blood pressure A Word of Caution for the Wise Hypoglycemia is possible when we are on an intermittent fast. This means that our blood sugar could drop low, especially if we are taking the same amount of medication. However, please be cautioned that a decision to take less medication should always involve our doctor/s. Types of Intermittent Fasting I know that by now you are excited and maybe a bit anxious to learn how to do intermittent fasting. There are a few ways you could fast and receive some, if not all, or even more benefits than the ones I listed above. Let’s look at some possible ways we can fast and be health Continue reading >>
Intermittent Fasting The Best Diet For Type 2 Diabetes?
Intermittent fasting the best diet for type 2 diabetes? in Dr. Jason Fung , Intermittent fasting , New study Type 2 diabetes was once thought to be a chronic disease that could never be cured. You can start medications to control it, but those medications will be with you for life. Now we know better. As Dr. Jason Fung has said, People are focused on giving drugs to type 2 diabetes, but it is a dietary disease. He and his team at Intensive Dietary Management Program set out to prove that they can do better than drugs. They recently published a case report of three men with type 2 diabetes who were able to completely stop their insulin and most of the oral drugs while still improving their diabetes control. BMJ: Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin How did they do it? Intermittent fasting. The subjects fasted for 24 hours three to four days per week, going from dinner to dinner without food, while eating lunch and dinner on the other days. They lost between 10 and 18% body weight and between 10 and 22% from their waist circumferences. Starting from a daily average of 70 units of insulin, they safely stopped their insulin as quickly as five days into the protocol, with the longest taking only 18 days. That is a dramatic result! Importantly, they were very closely monitored by the team at IDM. Fasting while taking diabetes medications can increase the risk of hypoglycemia, a potentially life-threatening lowering of blood glucose. Thus the warning that people should not try this without being monitored by an experienced healthcare provider. When done correctly, however, intermittent fasting combined with a low carb diet may be the best treatment of type 2 diabetes that we have ever seen. Dr. Fung's fasting cou Continue reading >>
Intermittent Fasting: A Dietary Intervention For Prevention Of Diabetes And Cardiovascular Disease?
Intermittent fasting, in which individuals fast on consecutive or alternate days, has been reported to facilitate weight loss and improve cardiovascular risk. This review evaluates the various approaches to intermittent fasting and examines the advantages and limitations for use of this approach in the treatment of obesity and type 2 diabetes. 1. Kyrou, I, Kumar, S. Weight management in overweight and obese patients with type 2 diabetes mellitus. Br J Diabetes Vasc Dis. 2010; 10: 274-83. Google Scholar, Link 2. Day, C. The rising tide of type 2 diabetes. Br J Diabetes Vasc Dis. 2001; 1: 37-43. Google Scholar, Link 3. Day, C. Metabolic syndrome, or What you will: definitions and epidemiology. Diabetes Vasc Dis Res. 2007; 4: 32-8. Google Scholar, Link 4. Petersen, JL, McGuire, DK. Impaired glucose tolerance and impaired fasting glucose — a review of diagnosis, clinical implications and management. Diabetes Vasc Dis Res. 2005; 2: 9-15. Google Scholar, Link 5. Unwin, N, Shaw, J, Zimmet, P. Impaired glucose tolerance and impaired fasting glycaemia: the current status on definition and intervention. Diabetic Med. 2002; 19: 708-23. Google Scholar, Crossref, Medline 6. Kosaka, K, Noda, M, Kuzuya, T. Prevention of type 2 diabetes by lifestyle intervention: a Japanese trial in IGT males. Diabetes Res Clin Prac. 2005; 67: 152-62. Google Scholar, Crossref, Medline 7. Pan, XR, Li, GW, Hu, YH. Effects of diet and exercise in preventing NIDDM in people with impaired glucose tolerance. The Da Qing IGT and Diabetes Study. Diabetes Care. 1997; 20: 537-44. Google Scholar, Crossref, Medline 8. Sartor, G, Schersten, B, Carlstrom, S. Ten-year follow-up of subjects with impaired glucose tolerance: prevention of diabetes by tolbutamide and diet regulation. Diabetes. 1980; 29: 41-9. Google Sc Continue reading >>
- Intermittent Fasting Reduces Your Diabetes and Heart Disease Risk, Studies Say
- Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials
- The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern
Fresh And Fit: New Evidence Shows Intermittent Fasting Does Lead To Weight Loss
I’ve talked before about how much damage we can do to our bodies in one meal loaded with carbohydrates and unhealthy fats. One single meal can potentially throw a healthy person’s body into a state where they’re mimicking the symptoms of Type 2 diabetes. Being healthy requires us to avoid these kinds of dramatic shifts. As always, it’s easier said than done. However, I thought about that research when I came across a different article this week. I’d like to discuss some new research on intermittent fasting I came across. What is intermittent fasting again? There are several variations of intermittent fasting you can try. Your personal results will vary. The eat-stop-eat method involves fasting for 24-hour periods of time one or two days a week. If you eat dinner at 7 Monday night and you’re following this method, you don’t eat again until 7 p.m. Tuesday. Another method, which Jimmy Kimmel lives by, is the 5:2 diet. It involves starving yourself for two out of seven days a week. On those two days of the week, consume less than 500 calories a day. The other five days, eat normally. My favorite is the 16:8 method. This method is one you should follow seven days a week. If you’re already someone who doesn’t eat or enjoy eating breakfast, it’s perfect for you. For 16 hours of the day, you don’t eat. For the remaining eight hours, you eat normally. It may sound difficult, but I’ve found once you make this a habit, it becomes second nature. Barring any legitimate health concerns, there should be no deviations if you want this method to work. The goal is, in part, to help stabilize our blood sugar levels over this 24-hour period. Eating will cause an immediate spike. You should follow your plan unless you’re feeling lightheaded or otherwise ill. Don’ Continue reading >>
In-depth Review: Excess Adiposity And Disease Review Article Intermittent Fasting Vs Daily Calorie Restriction For Type 2 Diabetes Prevention: A Review Of Human Findings
Intermittent fasting (IF) regimens have gained considerable popularity in recent years, as some people find these diets easier to follow than traditional calorie restriction (CR) approaches. IF involves restricting energy intake on 1–3 d/wk, and eating freely on the nonrestriction days. Alternate day fasting (ADF) is a subclass of IF, which consists of a “fast day” (75% energy restriction) alternating with a “feed day” (ad libitum food consumption). Recent findings suggest that IF and ADF are equally as effective as CR for weight loss and cardioprotection. What remains unclear, however, is whether IF/ADF elicits comparable improvements in diabetes risk indicators, when compared with CR. Accordingly, the goal of this review was to compare the effects of IF and ADF with daily CR on body weight, fasting glucose, fasting insulin, and insulin sensitivity in overweight and obese adults. Results reveal superior decreases in body weight by CR vs IF/ADF regimens, yet comparable reductions in visceral fat mass, fasting insulin, and insulin resistance. None of the interventions produced clinically meaningful reductions in glucose concentrations. Taken together, these preliminary findings show promise for the use of IF and ADF as alternatives to CR for weight loss and type 2 diabetes risk reduction in overweight and obese populations, but more research is required before solid conclusions can be reached. Continue reading >>
Type 2 Diabetes And Intermittent Fasting
One researcher says occasional fasting can reverse type 2 diabetes, but other experts arent so sure. Getty Images Three men with type 2 diabetes were able to stop insulin treatment altogether after intermittent fasting, but experts are warning that people shouldnt try such a practice on their own. A small study published in BMJ Case Reports looked at three men between the ages of 40 and 67 who tried occasional fasting for approximately 10 months. All of the men were able to stop insulin treatment within a month after starting the intermittent fasting. One of the men was able to stop insulin treatment after only five days of the fasting technique. This study shows that a dietary intervention therapeutic fasting has the potential to completely reverse type 2 diabetes, even when somebody has suffered with the disease for 25 years. It changes everything about how we should treat the disease, Dr. Jason Fung, author of the study and director of the Intensive Dietary Management Program , told Healthline. Fungs assertions that type 2 diabetes can be reversed is contrary to the views of other diabetes experts who spoke with Healthline. Its potentially dangerous to tell patients their diabetes has been reversed, because one is always at risk for progression, even if not being treated by medication, Dr. Matthew Freeby, director of the Gonda Diabetes Center in Los Angeles and the associate director of diabetes clinical programs at the David Geffen UCLA School of Medicine, told Healthline. Dr. Robert Gabbay, chief medical officer at the Joslin Diabetes Center in Massachusetts, agrees. We dont think of reversing it, but more that it is in remission. Still need to screen for complications as far as we know, he told Healthline. More than people in the United States have diabetes and, Continue reading >>
Can You Fast If You Have Diabetes?
Theres a lot of buzz about fasting -- that is, not eating for a period of time or cutting back drastically -- for better health. If you have diabetes , is it safe and will it help you lose weight , control your blood sugar , and maybe even need less medicine? Perhaps. Some studies suggest fasting may be helpful for people with diabetes. But its not a mainstream treatment. The American Diabetes Association doesnt recommend fasting as a technique for diabetes management . The association says lifestyle changes, including medical nutrition therapy and more physical activity , as the cornerstones for weight loss and good diabetes control. If youre thinking of trying a fast and you have diabetes, youll want to know what the risks are, how to avoid them, and why you should check with your doctor first. Some fasts dont allow any food at all. But on intermittent plans, you follow a pattern of fasting and then eat normally. Some types of intermittent fasting plans include: Alternate day fasting. You eat your regular diet one day, and then eat fewer than 600 calories the next day, repeating this pattern throughout the week. The popular 5:2 plan is related, in which you eat a regular healthy diet 5 days a week and cut down to about 500 to 800 calories on the other 2 days. Time-restricted eating. This is when you get all your calories for the day during a specific number of hours. For instance, on an 8-hour plan, you might eat from 10 a.m. to 6 p.m. and then not again until the next day at 10 a.m. Some people fast for several days or even weeks at a time -- for example, for religious reasons. But not eating for more than 24 hours when you have diabetes can be dangerous. Much of the research on fasting has been done in lab animals. Scientists are studying the effects in people, inc Continue reading >>
'on The 5:2 I Lost 9 Kilos And Reversed My Diabetes | Daily Mail Online
Dr Michael Mosley, the man who launched the 5:2 diet revolution, has refined and revised his original plan followed by Hollywood stars and politicians as well as millions of Britons with the help of the latest scientific research This years Oscars ceremony will be remembered chiefly because the producers of La La Land were mistakenly told they had won Best Picture and then had to hand the award back. I, however, was far more interested in the appearance of the host, comedian Jimmy Kimmel, than anything else that was going on. Jimmy is a big fan of the 5:2 diet, which he credits with helping him lose 30lb and keep it off. It has helped me stay at 182lb, he said in a recent interview, and made me appreciate the food that I eat. (I am happy to report that as well as looking slim and healthy, Jimmy was also very funny.) The 5:2 diet has changed my life, but it came about largely by chance. Five years ago I discovered that, like my father, I had become a type 2 diabetic. My father died at the relatively early age of 74 from complications of diabetes and I was desperate not to follow in his footsteps. So rather than start on medication I looked for alternative ways to improve my blood-sugar levels and came across something called intermittent fasting. This led to my making a documentary, Eat, Fast and Live Longer, and writing a book, The Fast Diet, with journalist Mimi Spencer, which became an international bestseller. Intermittent fasting is not fasting in the sense that you are going entirely without food. You are simply cutting back on your calories a few days a week. There are many different approaches, from alternate day fasting to the 16:8 diet, but the 5:2 (reducing your calories to around 600 a day, twice a week) is the one that many people find easiest to do. On the Continue reading >>
Intermittent Dieting Has More Negatives Than Positives For Weight Loss.
The New Zealand researchers found the risk of low blood sugar (hypoglycemia) was increased during the fasting days, as expected, but that the two intermittent fasting plans they tested still managed to produce weight loss and a drop in A1c levels, which is used to assess your risk for diabetes;1 the study is published in Diabetic Medicine. However, three endocrinology experts who reviewed and commented on the study for EndocrineWeb say other approaches are less hazardous and just as, or more effective in producing a healthy weight loss. Evaluating the Research on Intermittent Fasting Researchers from Wellington Hospital and the University of Otago in New Zealand defined intermittent fasting a bit differently than we do here in the US. Participants could eat whatever they wanted five days a week and then they were instructed to fast for the next two days.1 They had to do this for 12 weeks. In this study, the ''fast'' was actually a very low-calorie diet. Men could eat about 600 calories on a fast day and women were limited to 500 calories. At the start, 41 participants who had been living with type 2 diabetes (T2D) for years were randomly assigned to this 5:2 plan, as it is sometimes called. About half of them were instructed to fast for two days in a row during the week; the others were instructed to fast on non-consecutive days. In the consecutive fasting group, the average age was 62 years and their diabetes diagnosis had been made 13 years ago, on average. In the non-consecutive group, the average age was 58 years, and their diagnosis had been made 9 years earlier.1 The men and women were on a variety of medications, including insulin, sulfonylureas, metformin, and oral hypoglycemic agents.1 The researchers made adjustments to their medications in response to lower Continue reading >>
