Does intermittent fasting actually promote weight loss and health benefits?

Amrita Jaiprakash

September 8, 2018

Intermittent fasting comes in various forms and is gaining popularity as a weight-loss diet. Researchers reviewed studies on intermittent fasting to determine its efficacy for weight loss and other benefits on the body.

Intermittent fasting is practiced in many religions and cultures. In the Western culture, in which obesity is a rising issue, it is gaining attention as a weight loss fad. The concept is that fasting allows the body to use fats as the main source of energy instead of glucose. Not only does this use up fat stores, but this process also impacts immune and stress pathways.

Intermittent fasting can be done in many ways. The most common is 24-hour fasts once a week but other forms include time fasting for half a day and alternate-day fasting that often involves reducing, not eliminating, the amount of food eaten on the fast day. All variations encourage unplanned and natural eating habits on the remaining days.

As intermittent fasting becomes increasingly popular, scientists are studying its efficacy for weight loss and other possible benefits on the body. Researchers in Boston, Massachusetts, USA, aimed to compile the research into a single review article and published their work in Current Obesity Reports earlier this year.

The review summarizes the findings of 14 studies from the last 48 years focused on alternate-day fasting in both healthy humans and mice. The researchers looked at changes in weight, body fat, glucose as fuel for energy, insulin potency, aging, cognition, immune responses, and effects on the heart. They also considered its effects on mental wellbeing in social contexts and its impact on gut bacteria.

Daily fasting works for weight loss

Credit: UIC/Roberta Dupuis-Devlin

Daily fasting is an effective tool to reduce weight and lower blood pressure, according to a new study published by University of Illinois at Chicago researchers in the journal Nutrition and Healthy Aging.

The study is the first to examine the effect of time-restricted eating — a form of fasting that limits food consumption to select hours each day — on weight loss in obese individuals.

To study the effect of this type of diet, researchers worked with 23 obese volunteers who had an average age of 45 and average body mass index, or BMI, of 35.

Between the hours of 10 a.m. and 6 p.m. the dieters could eat any type and quantity of food they desired, but for the remaining 16 hours they could only drink water or calorie-free beverages. The study followed the participants for 12 weeks.

When compared to a matched historical control group from a previous weight loss trial on a different type of fasting, the researchers found that those who followed the time-restricted eating diet consumed fewer calories, lost weight and had improvements in blood pressure. On average, participants consumed about 350 fewer calories, lost about 3 percent of their body weight and saw their systolic blood pressure decreased by about 7 millimeters of mercury (mm Hg), the standard measure of blood pressure. All other measures, including fat mass, insulin resistance and cholesterol, were similar to the control group.

“The take-home message from this study is that there are options for weight loss that do not include calorie counting or eliminating certain foods,” said Krista Varady, associate professor of kinesiology and nutrition in the UIC College of Applied Health Sciences and corresponding author on the study.

While this is the first study to look at the 16:8 diet, named for its 16 hours of fasting and its 8 hours of “feasting,” Varady says that the results align with previous research on other types of intermittent fasting diets.

“The results we saw in this study are similar to the results we’ve seen in other studies on alternate day fasting, another type of diet,” Varady said, “but one of the benefits of the 16:8 diet may be that it is easier for people to maintain. We observed that fewer participants dropped out of this study when compared to studies on other fasting diets.”

Varady says that while the research indicates daily fasting works for weight loss, there have not yet been studies to determine if it works better than other diets, although the researchers observed the weight loss to be slightly less than what has been observed in other intermittent fasting diet studies.

“These preliminary data offer promise for the use of time-restricted feeding as a weight loss technique in obese adults, but longer-term, large-scale randomized controlled trials [are required],” Varady and her colleagues write.

“The 16:8 diet is another tool for weight loss that we now have preliminary scientific evidence to support,” Varady said. “When it comes to weight loss, people need to find what works for them because even small amounts of success can lead to improvements in metabolic health.”

The Centers for Disease Control and Prevention estimates that more than one-third of adults in the U.S. have obesity, which greatly increases the risk of metabolic diseases such as coronary heart disease and Type 2 diabetes, and that obesity is most prevalent among non-Hispanic black individuals and middle-age adults.

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Co-authors on the study, which was funded by a University of Illinois Chicago Campus Research Board pilot grant and the National Institutes of Health (R01HL106228, F32DK107157 and T32HL007909), are Kelsey Gabel, Kristin Hoddy, Nicole Haggerty, Jeehee Song, Cynthia Kroeger and John Trepanowski of UIC, and Satchidananda Panda of the Salk Institute for Biological Studies.

Culled from https://www.eurekalert.org/pub_releases/2018-06/uoia-dfw061818.php By Ike Onwubuya

Can Intermittent Fasting Take Your Weight Loss To The Next Level?

Source: http://www.thealternativedaily.com/health-benefits-of-intermittent-fasting/

What is intermittent fasting?

We’ve all heard that skipping meals is the fastest way to slow your weight loss progress. But, what if I told you it could actually speed up your metabolism and burn stubborn body fat? Intermittent fasting (also referred to as “IF”) is the practice of only eating your caloric requirements during certain times of the day or week. The rest of the time, you fast.

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Intermittent fasting enthusiasts are reluctant to call it a diet — it’s more like a lifestyle. Here are a few examples of how people put it into practice:

• Eat Stop Eat: Fast for 24-hours one day a week.
• LeanGains: Eat all meals during a specific window of time, like noon to 8 p.m.
• Warrior Diet: Eat just one meal a day, typically dinner, with total needed calories.
• Alternate Day Fasting: Alternate between fasting every other day.
• Limiting Calories: Limit calorie intake, like down to 500, for one or two days a week.

These are all variations on the same idea, and they are not to be used at the same time. Since some plans are more extreme than others, make sure to find one that works for you and your schedule. If you need some motivation to give intermittent fasting a try, here are some of the scientifically-backed benefits to know about:

1. Intermittent fasting can promote weight loss

In one study, researchers found that intermittent fasting was an effective tool for weight loss in obese individuals. They had participants alternate between eating normally for 24 hours and fasting (or partially fasting) for 24 hours. After three weeks, participants lost four to eight percent of their body fat. After 12 weeks, participants lost 11 to 16 percent body fat. Researchers also noted that intermittent fasting may be more effective at retaining lean mass during weight loss than traditional calorie restriction. Another study recorded similar findings for obese individuals.

There’s quite a bit of anecdotal evidence on intermittent fasting and weight loss as well. From fitness forums to YouTube videos, you’ll find plenty of success stories to inspire you.

2. It can reduce your risk of diabetes

One study found that alternate-day fasting in nonobese individuals led to lowered insulin production. In addition to burning fat, a lower level of insulin means that there is less risk for insulin resistance. And we all know what that means: less risk for diabetes! Interestingly, researchers noted that hunger levels on fasting days did not subside during the study, meaning that it may be difficult for some individuals to keep up the schedule up for the long haul.

3. It can reduce oxidative stress

Oxidative stress occurs when free radicals interact with our body’s all-important molecules, like protein or DNA. When free radicals damage them, it can pave the way for numerous dangerous diseases, including cancer and heart disease. The good news is, one study found that alternate day fasting increased markers of good health, lowered inflammation and reduced oxidative stress in a group of adults over the course of eight weeks. The practice of intermittent fasting also increased antioxidants in the body. Now there’s something we all need more of!

Other health benefits shown in rats

While the studies on humans are the most promising, researchers have also learned loads from studies on rats. Some of the most promising results of intermittent fasting include:

• Increased lifespan
• Reduced inflammation
• Reduced risk of Alzheimer’s disease
• Protection against diabetic kidney damage

What to eat in-between intermittent fasting

Here’s an important point to drive home: Just because you’re fasting, it doesn’t mean you should indulge in junk food on your non-fasting days or hours. In fact, eating processed foods can hamper your weight loss! Fake sugars, preservatives and chemicals will interrupt your body’s natural digestion process, which is all the more reason to eat “clean.” For example, when you cut out processed sugar, your body will learn how to rely on another source of fuel — fat!

Whole, fresh foods with a variety of nutrients will set you up for success. In-between meals, make sure to drink plenty of lemon water, along with coffee or tea as needed. Try to eat as many of these foods as possible to get your body on the right track:

• Nuts: cashews, almonds, walnuts, pistachios
• Eggs: always source an organic, antibiotic-free varieties
• Fruits: bananas, apples, oranges, pineapple, avocados, lemons, berries
• Tubers: sweet potatoes, potatoes, beets, carrots
• Seeds: chia, pumpkin, flax, hemp, sunflower, sesame
• Spices: garlic, cayenne, turmeric, black pepper, pink Himalayan salt
• Legumes: chickpeas, black beans, lentils, green beans, peas
• Probiotics: sauerkraut, Greek yogurt, kefir, kombucha, kimchi, miso
• Vegetables: broccoli, kale, spinach, cauliflower, peppers
• Healthy oils: extra virgin olive oil, coconut oil, avocado oil
• Gluten-free grains: quinoa, brown rice, millet, buckwheat, amaranth
• Organic, free range meats (in moderation): chicken, turkey, wild-caught salmon

Before you embark on any lifestyle change, it’s important to check in with your primary care physician. Fasting should be undertaken with supervision, especially if you are on medication for a chronic condition. If you have recently given birth or are breastfeeding, intermittent fasting is not a good idea.

How to safely try intermittent fasting

If you’re working on the LeanGains method, for example, start with a broad window of time during the first week. The idea here is to start slow so that your body can make the adjustment. At first, make a commitment to only eat between a 10-hour window, say 8 a.m. to 6 p.m. Then, the following week, try to move down to an 8-hour window, like 9 a.m. to 5 p.m. This will quickly eliminate mindless grazing outside of a set time frame. Plus, you’ll be getting creative in the kitchen to squeeze in all of your nutrients.

While your body is getting used to the change, you may feel a bit more hungry or irritable than usual. Don’t worry, that’s normal — and it’s temporary! Here are a few ways to make the process easier so you can get the most out of intermittent fasting:

• Determine your ideal caloric intake. Before you get started, crunch some numbers to find out how much you should be eating every day. Please don’t starve yourself! Instead, find a goal that’s reasonable for weight loss to prevent you from binging after a fast.
• Break your fast with normal meals. Proponents say it’s better to eat multiple small meals than a huge meal all at once. Be careful not to overload your system.
• Stay hydrated. Drinking water is a great way to help your body detox. It can also help get rid of some of those hunger pangs, especially at first.
• Know your limits. It’s not recommended to undergo rigorous physical activity while fasting until your body is used to it. Pay attention to how you feel at all times.

And there you have it! Have you tried intermittent fasting? How did it work for you? Let us know in the comments below.

— Hilary Lebow

Moi moi – super food for intermittent fasting and weight loss

  
The top picture is a delicacy Nigerians know as Moinmoin. The similar looking bottom picture is called Abara and is a popular delicacy in Bahia, a state in Brazil with 90% black population. Both are made with same ingredients, prepared the same way and the only main difference is Abara is wrapped in banana leaves which is different from what Nigerians use. African culture in Brazil and other parts of south America and Cuba has survived in many forms having been transplanted via slave trade and in many ways much more than in Africa presently. Yoruba language is spoken (and deities worshiped) in Bahia, Brazil and many other parts of South America. So when next you visit Brazil, you can try Abara if you feel like some moinmoin!!

Copied from #djamictesting

Posted by Ike Onwubuya

sticking with it

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https://confusedandgassy.wordpress.com/2016/03/07/sticking-with-it/

Fastetics Dice Fasting

This post will hopefully introduce a fun fasting protocol that I find breaks some of the monotony of fasting and keeps things fresh. One of the conversations I have a lot is about choosing a fasting protocol and how to pick a fasting window and feeding window when intermittent fasting. As a general rule, the […]

http://fastetics.com/2015/10/16/fastetics-dice-fasting/

This is really interesting. I may give it a go – Ike Onwubuya