Is intermittent fasting a viable option for weight loss? Most weight loss researches are focusing on what to eat or not to eat, metabolic rate, calorie intake vs. energy expenditures, etc; but not much on when to eat and frequency of intakes. Furthermore, do humans need to be fed 3 times a day and nibbles in between? Lions in the wild can go days without food and gorge in up to 66 pounds of meat at one setting is rather normal.
Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population.
Few recent scientific studies suggest that there is great potential for adulthood lifestyles that incorporate periodic fasting to promote optimal health and reduce the risk of many chronic diseases.
Animal studies have documented robust and replicable effects of fasting on health indicators including greater insulin sensitivity, and reduced levels of blood pressure, body fat, IGF-I, insulin, glucose, atherogenic lipids and inflammation. Fasting regimens can ameliorate disease processes and improve functional outcome in animal models of disorders that include myocardial infarction, diabetes, stroke, Alzheimer ’s disease and Parkinson’s Disease. One general mechanism of action of fasting is that it triggers adaptive cellular stress responses, which result in an enhanced ability to cope with more severe stress and counteract disease processes. In addition, by protecting cells from DNA damage, suppressing cell growth and enhancing apoptosis of damaged cells, fasting could retard and/or prevent the formation and growth of cancers.
Recently studies have shed light on its role in adaptive cellular responses that reduce oxidative damage and inflammation, optimize energy metabolism and bolster cellular protection. In lower eukaryotes, chronic fasting extends longevity in part by reprogramming metabolic and stress resistance pathways. In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis. Thus, fasting has the potential to delay aging and help prevent and treat diseases while minimizing the side effects caused by chronic dietary interventions.
Research studies have shown that reducing your daily caloric intake by 20 to 40 percent is an effective way to lose weight and improve cardiovascular and metabolic health. However, it’s very difficult to eat less every day for a long time. So people are looking for more manageable ways to improve their health, and many are turning to intermittent fasting — short periods of eating little to no energy-containing food and drink.
Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population.
Few recent scientific studies suggest that there is great potential for adulthood lifestyles that incorporate periodic fasting to promote optimal health and reduce the risk of many chronic diseases.
Animal studies have documented robust and replicable effects of fasting on health indicators including greater insulin sensitivity, and reduced levels of blood pressure, body fat, IGF-I, insulin, glucose, atherogenic lipids and inflammation. Fasting regimens can ameliorate disease processes and improve functional outcome in animal models of disorders that include myocardial infarction, diabetes, stroke, Alzheimer ’s disease and Parkinson’s Disease. One general mechanism of action of fasting is that it triggers adaptive cellular stress responses, which result in an enhanced ability to cope with more severe stress and counteract disease processes. In addition, by protecting cells from DNA damage, suppressing cell growth and enhancing apoptosis of damaged cells, fasting could retard and/or prevent the formation and growth of cancers.
Recently studies have shed light on its role in adaptive cellular responses that reduce oxidative damage and inflammation, optimize energy metabolism and bolster cellular protection. In lower eukaryotes, chronic fasting extends longevity in part by reprogramming metabolic and stress resistance pathways. In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis. Thus, fasting has the potential to delay aging and help prevent and treat diseases while minimizing the side effects caused by chronic dietary interventions.
Research studies have shown that reducing your daily caloric intake by 20 to 40 percent is an effective way to lose weight and improve cardiovascular and metabolic health. However, it’s very difficult to eat less every day for a long time. So people are looking for more manageable ways to improve their health, and many are turning to intermittent fasting — short periods of eating little to no energy-containing food and drink.
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There are the three most popular methods, as suggested by Dr. Michael VanDerschelden, the author of the book “the scientific approach to intermittent fasting” -
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The intermittent fasting theory is quite different than the current popular nutritional preaches, as we have been told that breakfast is the most important meals of the day, do not skip meals, eat 6 time a day(3 meals + morning/afternoon/evening snakes + pre and post work out energy fills), and with complicated diet instructions and food choices. One of the challenging arguments from Dr. Fung is that the underlying cause of obesity is hormonal, specifically insulin regulation, rather than a caloric imbalance. Therefore, the traditional “eat less, move more” model doesn’t work. Dr. VanDerschelden also listed many health benefits (hormonal, brain function, longevity, heart health, cancer, epilepsy, and more) for intermittent fasting. For those who are interested, further readings are available as referenced below, see books by Dr. Michael VanDerschelden and Dr. Jason Fung.
Time-restricted feeding could lead to weight loss by harmonizing our eating pattern with our circadian rhythm, or it could be simply due to the fact that there are fewer “opportunities” to take in energy. And some people will lose weight due to following any type of structured eating plan, regardless of the specifics.
We don’t yet know what the optimum meal frequency and timing are in health or in disease. It may be OK to skip breakfast. People who can tolerate periods of hunger might find intermittent fasting helpful for weight loss; it is simpler to not eat than to try to decide what to eat. We don’t yet know whether intermittent fasting will prolong life or improve health; more research is needed, particularly well-designed human trials comparing various fasting regimens to the traditional three meals a day.
There is currently no scientific evidence supporting benefit claims of fasting. The most effective weight loss plans and healthy life styles are ones that can be maintained, and these habits are not the same for everyone. If intermittent fasting is appealing, you may give it a try for self-evaluation at your own risk.
In fact, intermittent fasting is not a diet (no food restrictions on micro-nutrients); it is rather a life style modification. To think logically with common sense -
1. The idea is plain and simple – want to lose weight? Just don’t eat. Since ancient times, humans can survive days without food, intermittent fasting for 16-24 consecutive hours or in other ways of reduced energy intake schedule should be tolerable, with no restriction of water intake. Other health benefits, however, will need more medical and clinical research to prove.
2. We will eat less if we have shorter time window to consume food. But we naturally eat more after 16 hours of no eating and over compensation may become an undesired consequence. The traditional concept is when total energy intake is less than expenditure over time will result in weight loss.
3. The 16/8 method is a more easily adapted routine to stick to. Eat two meals a day, lunch and dinner or brunch and early dinner are optional. It normally takes about two weeks for our body getting use to a life style change.
If you consider to try it, click to read this complete beginner's guide to intermittent fasting will help you get started.
Caution –Studies of fasting regimens have not been performed in children, the very old and underweight individuals, and it is possible that fasting would be harmful to these populations. Therapeutic fasting should be under close medical supervision. As clinical data on intermittent fasting for weight loss is very limited to date, consult your personal physician for your nutritional needs and weight management.
Feel free to contact qualitylifeforum@outlook.com for your health coaching needs.
References:
The scientific approach to intermittent fasting, 2016, by Dr. Michael VanDerschelden
The complete guide to fasting, 2016, by Jason Fung, MD and Jimmy Moore
http://www.pnas.org/content/111/47/16647.full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
http://scopeblog.stanford.edu/2016/07/07/intermittent-fasting-fad-or-science-based-diet/
https://sciencebasedmedicine.org/intermittent-fasting/
http://easacademy.org/trainer-resources/article/intermittent-fasting
https://johnwelbornfitness.com/intermittent-fasting-benefits/
Updated July, 2018 © All rights reserved
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
Advocate and Giving Support for Healthy Aging
To support healthy aging, all helps are sincerely appreciated. We hope more people to share the benefits and making contributions to support Quality Life Forum continued health coaching education and services. You can help now by sharing [passing on valuable QLF health coaching for other’s benefit] and giving [click here for a donation in any amount]. Your help will benefit many others in need and make you feel great for your kind act of giving.
Time-restricted feeding could lead to weight loss by harmonizing our eating pattern with our circadian rhythm, or it could be simply due to the fact that there are fewer “opportunities” to take in energy. And some people will lose weight due to following any type of structured eating plan, regardless of the specifics.
We don’t yet know what the optimum meal frequency and timing are in health or in disease. It may be OK to skip breakfast. People who can tolerate periods of hunger might find intermittent fasting helpful for weight loss; it is simpler to not eat than to try to decide what to eat. We don’t yet know whether intermittent fasting will prolong life or improve health; more research is needed, particularly well-designed human trials comparing various fasting regimens to the traditional three meals a day.
There is currently no scientific evidence supporting benefit claims of fasting. The most effective weight loss plans and healthy life styles are ones that can be maintained, and these habits are not the same for everyone. If intermittent fasting is appealing, you may give it a try for self-evaluation at your own risk.
In fact, intermittent fasting is not a diet (no food restrictions on micro-nutrients); it is rather a life style modification. To think logically with common sense -
1. The idea is plain and simple – want to lose weight? Just don’t eat. Since ancient times, humans can survive days without food, intermittent fasting for 16-24 consecutive hours or in other ways of reduced energy intake schedule should be tolerable, with no restriction of water intake. Other health benefits, however, will need more medical and clinical research to prove.
2. We will eat less if we have shorter time window to consume food. But we naturally eat more after 16 hours of no eating and over compensation may become an undesired consequence. The traditional concept is when total energy intake is less than expenditure over time will result in weight loss.
3. The 16/8 method is a more easily adapted routine to stick to. Eat two meals a day, lunch and dinner or brunch and early dinner are optional. It normally takes about two weeks for our body getting use to a life style change.
If you consider to try it, click to read this complete beginner's guide to intermittent fasting will help you get started.
Caution –Studies of fasting regimens have not been performed in children, the very old and underweight individuals, and it is possible that fasting would be harmful to these populations. Therapeutic fasting should be under close medical supervision. As clinical data on intermittent fasting for weight loss is very limited to date, consult your personal physician for your nutritional needs and weight management.
Feel free to contact qualitylifeforum@outlook.com for your health coaching needs.
References:
The scientific approach to intermittent fasting, 2016, by Dr. Michael VanDerschelden
The complete guide to fasting, 2016, by Jason Fung, MD and Jimmy Moore
http://www.pnas.org/content/111/47/16647.full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
http://scopeblog.stanford.edu/2016/07/07/intermittent-fasting-fad-or-science-based-diet/
https://sciencebasedmedicine.org/intermittent-fasting/
http://easacademy.org/trainer-resources/article/intermittent-fasting
https://johnwelbornfitness.com/intermittent-fasting-benefits/
Updated July, 2018 © All rights reserved
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
Advocate and Giving Support for Healthy Aging
To support healthy aging, all helps are sincerely appreciated. We hope more people to share the benefits and making contributions to support Quality Life Forum continued health coaching education and services. You can help now by sharing [passing on valuable QLF health coaching for other’s benefit] and giving [click here for a donation in any amount]. Your help will benefit many others in need and make you feel great for your kind act of giving.
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