Posted on 08/02/2019 7:21:31 AM PDT by ConservativeMind
Time-restricted eating is one variation of a hot diet trend that also includes intermittent fasting. According to Krista Varady, an associate professor of nutrition at the University of Illinois at Chicago, there are several types of intermittent fasting, including one meal per day, the 5/2 method, which involves five feast days and two days with restricted calories, and alternate-day fasting.
"With alternate-day fasting, people typically lose 3 to 8 percent of their body weight over three to 12 months," Varady said. And it can work with both low- and high-fat diets.
Weight loss is not the only benefit. In a 2009 study, most of the study participants also saw reductions in the so-called "bad" LDL cholesterol and in blood pressure. Other studies show decreases in insulin resistance, which is associated with an increased risk of Type 2 diabetes. And diabetes is a risk factor for heart disease.
But those who use time-restricted eating can lose weight without restricting caloric intake, said Dr. Satchidananda Panda.
"The science and the benefits of time-restricted eating are very different from those of other forms of fasting," Panda said.
According to Panda, time-restricted eating is based on the science of circadian rhythms, which control every hormone.
Panda also has shown that fruit flies placed on a time-restricted eating plan have hearts that appear to be 20 to 30 percent younger than their age would suggest. Fruit fly hearts and human hearts are similar.
"It works by slightly reducing ATP producing proteins of mitochondria in the heart and keeping the mitochondria healthy, which reduces oxidative stress," Panda said, noting that time-restricted eating gives the body time to repair itself. "Most of our studies are showing that the effect is on multiple organs and on the central nervous system. It's a positive feedback loop.”
(Excerpt) Read more at medicalxpress.com ...
Some old advise I got:
Never eat standing up
Never eat in front of the TV
Never eat after 6:00 p.m.
Never eat except at 4 hour intervals
Always be able to itemize what you consumed that day
Not a cure all, but it helps to keep things on track
agreed. I got the most immediate results from eliminating liquid calories. Which for me meant sticking with water and coffee. Seeing those quick results really helped motivate me to continue and stick with my fitness journey. In the beginning, maintaining motivation is one of the most difficult parts.
I do a combo of the 5:2, and the 18/6. I’m not militant and I used to wrestle, so not eating doesn’t bother me. I also drink beer and wine.
I’m down around 25 lbs. in the last 3 months.
It’s also been great for my psoriasis.
1. Just show up
2. Patience is a virtue
3. Fitness is 70% diet and 30% exercise
4. The best exercise is the one you enjoy the most. (see rule #1)
5. Cardio is a sprint not a marathon
6. More muscle = Less fat
7. Protect your joints
8. Mix it up
9. Fitness is strength, endurance and flexibility
10. Focus on form.
Fasting results in weight gain because the fatso has not learned either dietary control or choice of less calorie dense foods. Whether humans are harmed by intermittent fasting is anyone’s guess. There is no long term peer reviewed data.
Like curing a drinking problem by laying off the booze for a few days.
I don’t know a fat person who has not tried and failed with fasting.
I eat once a day. Lost 35 lbs in 4 weeks. Now lifting weights in the morning, and kick boxing in the evening. Body is getting ripped. It’s been an amazing transformation. Went from 38 inch waist to 32 inches.
I think workouts should be as short as possible to get the most benefit. After 30 minutes, the Law of Diminishing Returns starts to kick in.
The only reason we eat is because we are bored. Stupid literature on nutrition also has contributed to people being fat. OMAD is a life saver.
Anton - consider what I have accomplished at 75 years of age.
By keeping my carb intake below 20 grams a day and intermittent fasting (OMAD), I have lost 112 lbs, and corrected a serious health problem, (PAD), am off my blood pressure meds, fixed my A1C, and way improved my cholesterol levels. My arthritis is vastly improved also.
Everything we were taught about healthy eating and nutrition for the past 60 or so years has been totally wrong.
I suggest you do some serious research into how Keto controls diabetes, some forms of epilepsy when nothing else works, and other diseases. There is a wealth of information on youtube by medical researchers and doctors.
For later reference...
Well, you just met me!
I will give you one point, though - If I were to stop this way of eating, and go back to carbs, the weight would eventually be regained.
This isn’t a “diet” that one can do once, lose weight, and then go back to eating the typical American diet.
Excess carbs, processed foods, vegetable oils and fast foods have ruined so many metabolisms.
Fasting and cleansing are two of the most important things for health
Gandhi said “hunger is my power”
Not for me but this may differ from person to person and your level of conditioning. It also depends on what type of workout you are doing. Certainly 30 minutes of high intensity cardio are plenty. But with weight training it takes 15-20 minutes for me to get warmed up and the last 10 minutes of a 90 minute workout are where I really operate at my peak. If I'm working out for mass and strength, two hour workouts are pretty common. If I'm doing circuit workouts then 45-60 minutes is about all I can handle.
That’s the thing about a keto diet...you can still eat great! And, once you’ve cut the carbs for a relatively short period, you don’t miss them. I’m losing weight like crazy.
The Microwave Oven is another.
You are to be congratulated and admired for accomplishing that. The choice of less calorie dense foods is a key element in your plan. Whether the fasting means anything is anyones’ guess. But, for sure, lower calories choices and reduced volume will always result in weight loss and health benefits.
Yep. Totally agree with that.
Dr. Fung suggests that the problem is not with “staying on” an extreme diet. My Atkins and Keto friends are gaining their weight back though they are NOT cheating or modifying their diets at all. The problem is the body’s adaptation response.
If you understand that the problem with obesity is hyperinsulinemia, then it will help to realize that protein and fat will, after adaptation, trigger an insulin surge. What worked in the beginning, counting carbs and net carbs etc. no longer works.
Me too, Keto+intermittent fasting. I’m doing one meal a day for weight loss, then will move to two meals a day lunch and dinner.
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