Posted on 01/28/2020 12:03:22 PM PST by nickcarraway
Fasting seems to works at least as well as other diets, and may have additional health benefits
Intermittent fasting may be more than just the latest weight loss trend. According to a recent review published in the New England Journal of Medicine, it could have health benefits that go beyond those usually associated with losing weight.
"We think in the long run that an intermittent fasting eating pattern will likely decrease one's risk for stroke and possibly Alzheimer's and Parkinson's diseases," said Mark Mattson, one of the co-authors of the review. Mattson is adjunct professor of neuroscience at Johns Hopkins University.
Intermittent fasting is less about what or how much you eat, and more about a change in eating patterns. Two popular regimes that were the subject of the research included in the journal review, are known as "5:2" and "16:8."
5:2, involves eating normally five days a week, then only eating 500 calories on the other two days. 16:8, involves only eating in an eight hour window, then fasting for 16 hours.
Both groups of women, in our studies, lost the same amount of weight over a six month period. But the women on 5:2 intermittent fasting lost more belly fat and (...) had a stronger anti-diabetic effect - Mark Mattson, Johns Hopkins University
Mattson said the journal asked him to review the latest science because so many patients were asking their doctors about fasting and it was important to inform doctors about the subject.
He said this was also a good time to summarize the evidence because research on humans about intermittent fasting has been accumulating recently. As a result "we can be pretty confident and saying that what we're finding in rats and mice applies pretty well to humans."
The review found that beyond weight loss, other benefits to intermittent fasting could include increased physical and mental energy, improved learning and memory, reduced anxiety levels and improved mood. There was also evidence that fasting can suppress inflammation, improve blood sugar regulation and could even help extend life expectancy.
Intermittent fasting for weight loss
A number of studies have shown that intermittent fasting is at least as effective as standard diets in losing weight in those who are overweight or obese. But Mattson said simply reducing overall caloric intake throughout the day, as is done in many diets, doesn't give the same health benefits as fasting.
He said when he compared the results from an intermittent fasting regime to a regular diet where the same number of calories were cut, he saw differences.
"Both groups of women, in our studies, lost the same amount of weight over a six month period. But the women on 5:2 intermittent fasting lost more belly fat and they had significantly greater improvement in insulin sensitivity — that is, they had a stronger anti-diabetic effect," he said.
When people get used to intermittent fasting, they do tend to eat less, but Mattson said it doesn't appear to be the reason for the health benefits.
"We studied a strain on mice that when we put them on alternate day fasting, on the day they do have food, they eat pretty much twice as much food as they would normally eat," he said.
Over the long term, those mice weren't eating more calories, yet they lost more fat and showed metabolic and neurological improvements.
Benefits of fasting due to insulin
Toronto-based kidney specialist, Dr. Jason Fung — author of The Obesity Code, said the logic behind intermittent fasting was clear.
"Most people who are trying to lose weight have hundreds of thousands of calories of body fat sitting on their body. So why won't your body use it? If you don't eat, your body will use it," said Fung.
We started intermittent fasting and within like a month, all three were off of their insulin. And sort of like, within six months, all of them were classified as non-diabetic. - Dr. Jason Fung, author of The Obesity Code
Fung says the key to fasting is in the insulin response. Insulin levels are increased by the body when we eat. He describes insulin as a train conductor that can switch tracks to redirect where the body gets its energy.
When insulin levels are up, the track switches to burning fuel from the food we just ate. When insulin levels are down, it switches tracks and starts burning fuel from our liver and fat stores.
After this switch to burning fat happens, our cells can go into "repair and maintenance" mode, a process called autophagy, that starts recycling components of cells that aren't functioning well.
Therapeutic fasting for chronic illnesses Evidence is accumulating that fasting, sometimes for longer periods of time, can have significant benefits for people with a range of serious and chronic illnesses.
In 2018, Fung published a paper in the British Medical Journal Case Reports about three individuals he treated with intermittent fasting for Type 2 diabetes, which they had for 20-25 years.
"We started intermittent fasting and within a month, all three were off of their insulin," he said. "Within six months, all of them were classified as non-diabetic." These patients fasted for 24 hour periods several times a week.
Dr. Andreas Michalsen, the director and head of Charity Medical University's Department for Integrative and Internal medicine in Berlin, studies extended fasting — from five to 30 days, and treats up to 1500 people a year for chronic illnesses
He said the longer a person fasts, the more potent the improvements in mechanisms such as blood glucose regulation and autophagy seem to be.
"The signals are higher when you perform prolonged fasting," said Michalsen.
Fung cautions that longer fasts come with increased risk and require medical supervision.
Critics of intermittent fasting worry it can promote disordered eating, so researchers caution that anyone prone to eating disorders should avoid fasting.
Mattson added that those with a body mass index below 18, at the low end of the normal range, should also refrain from intermittent fasting, as well as children under 17 years old and women who are breastfeeding or who might be pregnant.
We asked the Canadian Society of Endocrinology and Metabolism about treating Type 2 diabetes with intermittent fasting. This was their statement in response:
"Type 2 diabetes is a chronic metabolic condition which has many contributing factors, including family history, age, nutrition, exercise, certain medications and other factors. No single factor is entirely responsible for the development of diabetes. Consequently, the approach to management involves multifactorial intervention. Nutrition is a major factor in the management of diabetes. However, nutrition management should be individualized and no single diet is appropriate for every individual. A number of diets, including Mediterranean style diet, Nordic style diet, DASH diet or vegetarian style diet have all been shown to help manage diabetes and reduce cardiovascular risk factors. Intermittent fasting can improve glycemic control, but also can place individuals at risk for low blood sugars (hypoglycemia), particularly if they are taking insulin. The Canadian Society of Endocrinology and Metabolism (CSEM) recommends that people with diabetes, especially if using insulin, check with their health care provider before considering any major change in their diet.
“No eating after my supper meal, and only coffee in the morning until about 11”
That is the gist of it.
Generally, the fatter you are the faster the weight comes off. It is not uncommon for very obese people to lose 5 pounds a week (like on the TV show “The Biggest Loser”), but people who are already lean (like 10% bodyfat) might lose less an one.
The Army Weight Control Program views 1-2 pounds per week as the norm for healthy adults making serious efforts (under threat of losing their jobs).
“Why fast mimick when you can actually fast”
To minimize side effects, and improve compliance.
Water fasting induces often painful hunger pangs, weakness, constipation and insomnia. It can be challenging to keep working through it.
Fast mimicking is like the minimum effective dose of starvation, to get a significant response, for the least cost in side effects and suffering.
The way it works your resting metabolism ( or the number of calories you need a day just to keep breathing and maintain body temperature ) decreases as you lose more weight. The rule of thumb that I use is 10 calories per pound so if you started at 265# your resting metabolism caloric burn rate per day is 2,650 calories. That’s pretty high daily resting metabolic rate so losing weight is easy for you now. At your target rate of 190 it’s 1,900 calories/day, almost an 800 calories/day difference! So don’t expect to lose at the rate you are losing now the closer you get to 190#.
I have lost 180 lbs following the TOC fasting methods prescribed by Dr. Fung
Fasting is not calorie restriction/starvation.
https://thefastingmethod.com/difference-calorie-restriction-fasting-fasting-27/
Fasting puts you in danger of losing muscle mass. The body cannibalizes itself when it runs out of glucose.
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You need to research this some more. This is INTERMITTENT fasting. For example, I fast for 16 hours each and every day and can eat at times during the remaining 8 hours (11:00am - 7pm). That’s working well and I can assure you I’m not losing muscle mass. There are many other intermittent fasting plans.
If I listened to the lemmings on nutrition I'd start my day with high fiber cereal and low fat milk, snack 2 hours later on a fake food granola bar. lunch would be a 6" subway turkey and veggies 3pm snack of Starbucks coffee and some "low fat" crackers, dinner would be pasta with vegan tomato sauce, bread and a turkey meatball, dessert at 9m in front fo the TV would be low fat ice cream and Hersey syrup(because it's vegan and low fat). After 30 years of destroying my body with that crap I'd be diabetic, 40lbs overweight and about as sexually attractive as rotting carp.
Dr. Fung solves those issues by not water only fasting. Heavy whipping cream in your coffee and bone broth and even fat fasting get you going and keep you going until you adapt.
I have tried water only fasts and there was no difference in weight loss.
I have lost 180 lbs while saving money instead of spending it. (also kept it off for over a year).
Started this last Friday in Dec., have bulletproof coffee for breakfast, lunch (large salad) at 1pm and a small dinner at 5pm.
Have lost 20 lbs and it has been easy.
Other than the bulletproof coffee I drink water w/lemon.
After being on the for 3 days, my hunger left completely.
I’ve been doing something like this for 13 years.
Congrats on your weight loss! I need to drop 30....I’m going to do the 16:8 and my window of eating will be 11-7. sounds interesting...
It’s also good for the immune system.
Fasting triggers stem cell regeneration of damaged, old immune system
https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/
Excellent work! You just added 10-20 years to your lifespan. As my doctor asked me. "How many 300lbs 70 year olds do you see walking around?". Yes it's about the insulin and our response to foods and frequency we eat. As well as the quality of food we fuel our body with.
I get tremendous push back from family and friends on this, they just can't give up the crap and eating 5-7 times a day. They are addicts.
I have done both water fasts, and the pre-packaged Fast mimicking meals (from Prolon).
I found it dramatically easier to do the fast mimicking. I slept a bit more (slept well), but never got dizzy or felt like I would faint - just a bit spaced out. I had pretty normal daily bowel movements, and continued with my daily activities, including 2-3 hours a day of low-intensity dance classes.
Also, it was very convenient to have everything assembled and laid out.
I kind of fear the hardship of tackling a full water fast, but feel pretty comfortable scheduling another few days on the Prolon fasting mimicking diet.
I am thinking about alternating between “do-it-myself” (modeled as closely as possible on the packaged kits, like small servings of vegetable soups, olives and nuts) and “pre-packaged” fast mimicking diets, as a cost savings approach.
I am currently following a keto diet and down to one meal a day- intermittent fasting on a 20:4 schedule. I am closing in on my first thirty days. Lost a substantial amount of weight. I’ll be weighing in again on Thursday. I stay away from the daily/weekly weigh in. Too many variables. I know I’m making progress, just by overall appearance and clothes fitting better.
Aside from the obvious weight loss, the main and more important benefit is just getting healthier. As you get older that is a HUGE benefit. Pushed through the intense sugar/carb withdrawal on day one and started feeling better each day forward. I moved my meal schedule gradually from three meals a day, pushing breakfast forward a few hours each day to two meals a day. I finally went to OMAD on day 10. No cravings, no hunger pangs to speak of. Keep my daily calorie intake under 1800. Just stay hydrated and keep your electrolytes up. Walking helps speed up the process and reduces stress, which helps regenerate your (fatigued) adrenals and reduces cortisol, the main culprit in belly fat development.
Pay attention to what you eat (quality over quantity). Organic, non GMO, pasture raised, grass fed, grass finished are what I look for now. My daily intake macros are 75% fat, 20% protein and 5% carb. The carb is strictly from leafy green vegetables high in potassium and cruciferous vegetables (broccoli, cauliflower, etc...). Stick to healthy Omega 3 oils (coconut, olive and avocado) avoid vegetable oils (canola, peanut, etc..) full of Omega 6 fatty acids which cause inflammation. Apple Cider vinegar is a great daily tonic that helps reset your stomach ph, and cleans the liver, among other things.
In general terms, stay away from all the processed crap found in the center aisles at the grocery store and focus on the fresh meats and vegetables along the perimeter.
Do your research and get in touch with how your body and your major organs (liver, gall bladder, intestinal tract, adrenals and thyroid) are supposed to work with each other.
My go to guys for knowledge and inspiration are Dr. Berg and Thomas Delauer on youtube. They get down to the cellular level on how your body processes fats, proteins and carbs and how certain foods help or hurt you in maintaining overall health.
My overall health has improved dramatically over the past 28 days. I sleep much better. My cognitive function has improved greatly. My energy level is increasing. Most of my acute health problems (achy joints, skin issues, internal inflammation) that started cropping up over a year ago have melted away since I began this regimen.
Supplements help too- most significantly vitamins D, K2, Omega 3 fish oil, magnesium and vitamin C.
This is a lifestyle change and you have to approach it as such. Also, it’s flexible. You don’t have to fast forever or never have a carb the rest of your life. You can switch it up from time to time. For now, I’m a happy camper doing OMAD and Keto - going for 200 lbs as an intermediate objective and want to hit maintenance mode at 175 (where I was as a young 30 something). After that I’ll modify appropriately, having a much better understanding of how my body works when I eat and what I eat. I can always fast as needed and stay balanced.
Wow! Never would have even tried this in my younger days, but might have to start following this now.
“I have lost 180 lbs”
!!!
Congratulations! That is awesome!
Fat heavy (very low carb) diets are very effective for reducing bodyfat. Getting rid of excess bodyfat is a vital goal for health.
For long term health, and longevity, they may not be optimal though, after you are near your ideal weight.
I would recommend checking out the book “The Longevity Diet” to see the arguments for the best long term maintenance diet.
bkmk
I started a take on the fasting diet two months ago. Basically, my window for the most part is 9am - 6pm. I don’t not drink any liquids between 6pm - 7:30am (take vitamins and herbs). I restrict my diet to around 1,500 calories in this period, high protein, low carb. Tonight I am making homemade Egg Drop Soup w/Shrimp (garlic, mushrooms, crushed ginger, toasted sesame, chives). Had Garlic Lime Wings for lunch with roasted veggies, etc... so, food is good. I cheated maybe 5 days in this period (cookouts and parties), so not crazy adherent.
I lost around 25 lbs in two months. Pounds are falling away. I’m 64 and most people think I am in my early 50s.
The carb flu was terrible when I started and I had diarrhea for 2 months on and off when my body was adjusting to the new way of eating. I was a carb addict on 3 different BP meds, ED issues and had a “Dad body”. I felt awful about myself physically and mentally. Like I had no control over anything. I was bouncing from one woman to another and had no firm plans for my future in terms of finances and career. This was post divorce so I give myself now some slack. When I finally put down the Triscuits and fast food and decided to do something my life turned around. Happier than ever and my depression has not really returned in 5 years. I am off all the meds and micro-dose twice a week on Lions Mane and Psilocybin mushrooms and Niacin for mental health. That is whole other discussion.
I will continue only eating when I am hungry, instead.
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