Posted on 01/06/2023 10:04:33 AM PST by ConservativeMind
The term intermittent fasting covers several approaches.
The "Eat Stop Eat" method: Alternate days of normal eating and fasting, including two non-consecutive fasting days in a week.
The 5:2 method: This alternates between five days of normal eating and two days (which can be consecutive) of 70-75% calorie reduction during the week.
Time-restricted eating: This consists of narrowing the food intake window to between 6 and 10 hours per day, fasting between 14 and 18 hours during the day.
With the "Eat Stop Eat" and 5:2 approaches, the data has shown they can effectively help us lose weight and improve certain metabolic parameters such as fasting blood glucose. For example, Surabhi Bhutani showed the use of the 5:2 method for three months resulted in a weight loss of 3-6 kg in participants.
The most studied method is the one with a daily food intake but limited in time. Two "time slots" are often observed:
When food intake starts with breakfast and ends in the late afternoon—known as "early time-restricted feeding".
When food intake starts with lunch—known as "late time-restricted feeding".
This approach appears to improve metabolic regulation and slash the risk of metabolic diseases. However, these benefits vary according to the chosen time slot. When food intake starts in the morning, studies have observed weight loss and improvements in insulin sensitivity.
Conversely, there are fewer or no benefits to starting meals at midday and ending them in the evening. Halberg Hospital showed positive results in participants who ate only in the morning, and not in those who ate in the evening after 8 p.m.
Research suggests our internal clock and circadian rhythms have something to do with it. Indeed, the benefits to only eating in the morning is that periods of food intake and fasting coincide with our biological clock.
(Excerpt) Read more at medicalxpress.com ...
Research suggests our internal clock and circadian rhythms have something to do with it. Indeed, the benefits to only eating in the morning is that periods of food intake and fasting coincide with our biological clock.
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That makes sense to me.
If you skip breakfast, but have lunch or even a late meal, you started out with your metabolism expecting an external metabolic boost (consumed calories) but hasn’t panicked yet and started glycogen metabolism yet. If you skipped breakfast and lunch, the circadian rhythms are telling the body “hay, don’t you think we should have ate by now?”, and by the time evening rolls around, it’s time to switch over.
Likewise, if you have breakfast, you’ve reset the energy clock to zero, so to speak, so it would take all day and even that night to try to trip the switch.
Beth Dutton intermittent diet:
Nothing but coffee and cigarettes until noon.
Then eat whatever you want until you start drinking at six.
I naturally have done 14/10 - 16/8 fasting most of my entire adult life. Now what I did naturally is a huge fad! It was just my natural pattern after I turned 23.
Once I finally realized I didn’t have to force feed myself when I first got up when I wasn’t hungry at all, I haven’t looked back (I was afraid of losing weight if I didn’t eat a big meal first thing. Eventually, I learned I could still maintain my weight without losing much, and just wait until I was actually hungry.)
It’s always funny to me when people say “skip breakfast”. It’s impossible to skip breakfast because that this the first meal that breaks your fast from the previous day.
I spent much of my teen years of life trying to gain weight. I used to keep a log and the goal was at least 4000 calories a day. I actually had a type of eating disorder actually. If I missed a meal, or a weight lifting day, I was devastated.
I've been following the IF schedule in his book for a couple of years and it works. A1C down from 8 to 6.1...still shooting for lower.
There article has some nice charts but there’s no mention of the fasting mimicking diet.
I meant to add - I can remember trying to force food down when I wasn’t hungry at all. Chewing and chewing and barely being able to swallow. 4000 calories a day is tougher than people think. Your body just loses its natural appetite signals.
“skip breakfast”. It’s impossible to skip breakfast because that this the first meal that breaks your fast from the previous day.
As a type ii diabetic I have the “dawn effect” going on. My sugar rises during the night even after not eating after 6:00PM. So when I wake up my sugar is elevated. I take a 30 min walk around 6:00 AM and dont eat till late morning as an early lunch. Sugar drops.
You have almost 12 hours after supper before you have breakfast, so I’m not sure if that is the best time to skip a meal.
I think a good breakfast, medium lunch and a small supper is best if you’re trying to lose weight.
That is interesting. Is it because of glycogen release from the liver that the blood sugar goes up?
BLACK coffee
This is not a good diet at all.
Why wait until 6 to start drinking?
I fast overnight and between meals.
Now you’re talking. That’s the key to long life well into your 40’s.
I had apple bread and coffee at 9:00AM then fasted until just now when I broke open a pack of cheetos. I’ll fast to 4:00PM then break fast with a martini. 😏
“Why wait until 6 to start drinking?”
Lamp is lit at 5 in my bar!😎
It’s always 5 O’Clock somewhere.
I eat between noon and 6 pm. Been doing so for 5 years. Not a problem.
Intermittent fasting is almost always done with Keto. I make sure one of my two meals is carb-free. I only eat carbs once a day so at worst I have one insulin spike a day.
There are numerous variables to consider with respect to IF and health.
Sugar consumption. Sugar is BAD
Eating meat is NOT bad
Processed food is BAD; whole foods are much better
Carbohydrates turn to sugar, and should be consumed in moderation.
Fructose is much worse than glucose.
Go to Youtube and look for videos by Dr. Robert Lustig and by Dr. Pradip Jamnadas. The comments under those videos are quite insightful as well.
From what these two doctors have said regarding bad medical advice/guidance from the US Gov’t ….. I am inclined to think Covid response is only the second (or third) worst medical disaster in our history.
We are at epidemic levels of diabetes and heart disease, and it seems to be largely connected to sugar consumption.
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