Tag Archives: Intermittent Fasting

Fasting Mimicking Diet

Posted on by

A fasting-mimicking diet is a type of intermittent fasting.

A growing body of research conducted over the past decade or two have suggested that fasting – or abstaining from eating food – for certain periods of time might pay significant health dividends, such as improved weight management, lowered risk of developing type 2 diabetes and a reduced risk of cancer.

Fasting-mimicking is “a low-calorie diet designed to mimic fasting without fasting,” explains Dana Ellis Hunnes, a senior clinical dietitian at UCLA Medical Center and assistant professor at UCLA Fielding School of Public Health in Los Angeles.

The approach effectively “tricks” your body into thinking you’re fasting while you’re actually still taking in some food. The eating period lasts five days, a time span that’s been associated with the benefits of fasting.

The rules of the fasting-mimicking diet are fairly straightforward. You’ll be tricking your body into thinking you’re fasting by removing most of the calories you’d typically eat each day.

The general idea on the fasting-mimicking diet is to consume 800 calories or fewer on fasting days and to adhere to a ratio of macronutrients that are roughly 10% protein, 45% fat and 45% carbohydrates. The fasting period lasts for five days and should be undertaken once per month until your target weight has been achieved.

The diet lasts for five days, and the approach breaks down as follows:

Day 1: You consume 1,100 calories. Of those calories, 11% should come from protein, 46% from fat and 43% from carbohydrates.

Days 2 to 5: You’ll consume just 725 calories per day, with a macronutrient breakdown of 9% protein, 44% fat and 47% carbohydrates.

During each of the five days, you should consume a minimum of 70 ounces of water. This fast period should be repeated once per month for a minimum of three months to achieve optimal results, Dilley explains.

References:

  1. https://health.usnews.com/wellness/food/articles/what-is-the-fasting-mimicking-diet

Autophagy

Posted on by

Autophagy is your body’s rejuvenation process that can be turned on by fasting.

Autophagy is our body’s natural recycling process, a system our bodies have used for centuries to survive. It is our body’s way of renewing itself. It involves the breakdown of old, damaged cells and renews them into healthier versions of themselves.

Over time, our cells grow old and become more susceptible to damage, which leads to oxidative stress in the body. This occurs when the body is exposed to harmful substances in the environment called free radicals, which can increase the risk of disease and accelerate aging.

Autophagy’s sole purpose in life is to reverse this negative process as much as possible. It is your friend, and is a protective mechanism to preserve the health of your cells and your entire body.

During autophagy, cells identified as being damaged are broken down, destroyed, and parts of them are reused to generate healthy, more high-functioning cells.

This process needs to occur frequently and long enough to achieve its intended benefits. Fortunately, there are ways to induce autophagy more regularly to support healthy aging and longevity.[1] One of the best ways is through fasting.

Autophagy Fasting Benefits

There are multiple autophagy benefits to health, and fasting is one way to help you achieve these benefits more often.[2] This is the case with both intermittent fasting and prolonged fasting methods.

Denying your cells of nutrients when fasting gives your body (and liver) a break from digestion and allows it to focus on cell renewal.

It then begins to locate the damaged cells that need to go, recreating them to become stronger.

Here are a few possible autophagy benefits associated with fasting:[4]

  • Decreases oxidative stress that leads to early aging.
  • Destroys damaged cells that can cause disease.
  • Bolsters the removal of toxins from the body.
  • Improves hormonal balance.
  • Decreases inflammation.
  • Boosts skin health by increasing collagen production.
  • Supports proper nerve communication and function, helping your body work more efficiently.
  • Promotes the conversion of your food and nutrients into needed energy.

When it comes to your own autophagy fasting timeline and method, it’s important to know yourself and weigh out the pros and cons of starting an autophagy diet plan like fasting.

How to Induce Autophagy By Fasting

Here are a few tips and best practices if you want to start fasting to stimulate autophagy.

Fast for at least 24 hours – While the exact fasting schedule to stimulate autophagy is not yet set in stone, your body needs some time to prepare for autophagy. While some experts say it’s possible to induce autophagy after fasting for 14–18 hours, most research points to at least 24 hours to begin to see a notifiable autophagy effect. For this reason, at least a 24-hour fast with is generally recommended to stimulate autophagy.[5]

Consider extended fasting – It’s possible that more extended fasts of at least 24–48 hours may lead to even bigger autophagic activity. However, this is not easy or necessarily safe for many people to follow.[6] Extended fasting can be especially dangerous for those who take insulin or other medications to manage blood sugar, as this can result in hypoglycemia (low blood sugar).

Add certain foods to speed up the process – There are a few foods you can try to help support the autophagy process during your eating windows. This includes coffee, green tea, turmeric, and polyphenols called ellagitannins and ellagic acid that promote health.[7] These polyphenols break down into Urolithin A

There are other effective (and safe!) ways to induce autophagy that don’t involve drastically changing your diet or eating schedule.

Calorie Restriction

A continuous calorie restriction can provide the same autophagy fasting benefits by “starving” your cells of calories on a more regular basis. You don’t need to go super low on calories to achieve autophagy – just reducing by 10-40% of your maintenance calorie needs can be effective.[8]

To achieve this safely and effectively through this method, it’s best to work with a registered dietitian for guidance.

Exercise

If you need a little extra push to exercise more, let the healthy-aging benefits of autophagy get you going on those unmotivated days. Physical activity has been shown to induce autophagy in muscles, especially after higher intensity exercise like interval training or running.[9]

However, even more prolonged, moderate-intensity exercise like walking produces these same autophagy benefits – you may just have to do it for longer.

Autophagy is your body’s way of self-preserving to delay the aging process, optimize health, and protect you from disease. You hold the tools to induce it more often through your daily habits like fasting, calorie restriction, and exercise.

References:

  1. Nakamura S, Yoshimori T. Autophagy and Longevity. Mol Cells. 2018 Jan 31;41(1):65-72. doi: 10.14348/molcells.2018.2333. Epub 2018 Jan 23. PMID: 29370695; PMCID: PMC5792715.
  2. https://www.timelinenutrition.com/blog/autophagy-and-fasting-unleash-the-power-for-optimal-health

Intermittent Fasting

Posted on by

Research shows that intermittent fasting is a way to manage your weight and prevent several forms of chronic diseases.

Scientific studies are showing that intermittent fasting may help reverse chronic unhealthy trends of obesity, type 2 diabetes, heart disease and other illnesses.

Intermittent fasting is all about when you eat.

With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.

Intermittent fasting is based on choosing regular time periods to eat and fast. For instance, you eat only during an eight-hour period each day and fast for the remaining sixteen hours. Or you might choose to eat only one meal a day two days a week.

After hours without food, the body exhausts its sugar stores and starts burning fat. This is referred to as metabolic switching.

Intermittent fasting works by prolonging the period when your body has burned through the glycemic calories consumed from your last meal and begins burning fat. Glycemic is basically the presence of glucose (or sugar) in your blood.

Intermittent Fasting Benefits

Research shows that the intermittent fasting periods do more than burn fat, explains Mark Mattson, Ph.D., Johns Hopkins neuroscientist, who has studied intermittent fasting for 25 years. “When changes occur with this metabolic switch, it affects the body and brain.”

One of Mattson’s studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice. These include a longer life, a leaner body and a sharper mind.

“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” he says.

Here are some intermittent fasting benefits research has revealed so far:

  • Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
  • Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
  • Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
  • Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
  • Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Autophagy and Anti-Aging

After 16 to 18 hours of fasting, you should be in full ketosis. Your liver begins converting your fat stores into ketone bodies — bundles of fuel that power your muscles, heart, and brain. 

If you can do intermittent fasting for 16-18 hours a day, you’ll burn through body fat and fill up quickly when you break your fast, which makes it easy to stay in a calorie deficit and lose weight. 

After a full-day fast, your body goes into repair mode. It begins recycling old or damaged cells and reducing inflammation. If you’re looking for anti-aging or anti-inflammatory benefits, a 24-hour or greater timeframe fast is required. . 

When your body is under mild stress (such as exercise or an extended fast), your cells respond by becoming more efficient. 

Intermittent fasting is a valuable and an effective tool to improve your mental and physical health.

References:

  1. https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
  2. https://perfectketo.com/the-5-stages-of-fasting/

Intermittent Fasting to Hearth Health

Posted on by

“Intermittent Fasting may bring heart health and other health benefits.”

Intermittent fasting can offer many health benefits. It can aid in weight loss, control diabetes and prevent many other health conditions, according to several medical experts.

The benefits are thought to result from a process called metabolic switching, which is when the body goes into a fasting state and begins using body fat instead of glucose to meet its energy needs, according to Consumers Reports.

Intermittent fasting helps preserve the body’s normal interplay between the hormone insulin and blood glucose, preventing insulin resistance (when the body doesn’t respond properly to it). Metabolic switching also signals the body to activate maintenance and repair systems, which aid in disease prevention.

Intermittent fasting is an eating plan that focuses more on when to eat than what to eat.  And, more people are trying intermittent fasting due to its abundance of impressive health results from scientific studies, word of month and social media. Intermittent fasting has become the number one fasting technique and a popular weight loss tactic.

Fasting is voluntary and controlled period without food. Fasting, especially intermittent fasting, is for health, religious and spiritual reasons.

Eating cycles involve fasting for a period of time and eating for the rest. These periods can be aligned to a person’s lifestyle, dietary requirements or health conditions.

When You Eat Matter

It seems that regularly fasting can potentially improve your risk factors related to heart health. Although researchers aren’t sure why, at least one study has indicated that people who follow a fasting diet may have better heart health than people who don’t.

Regular fasting and better heart health may be linked to the way your body metabolizes cholesterol and sugar. Regular fasting can decrease your low-density lipoprotein (LDL), or “bad,” cholesterol. It’s also thought that fasting may improve the way your body metabolizes sugar. This can reduce your risk of gaining weight and developing diabetes, which are both risk factors for heart disease.

More studies are needed to determine whether regular fasting can reduce your risk of heart disease. Most scientific evidence on fasting comes from animal, not human, studies. If you’re considering regular fasting, talk to your doctor about the pros and cons. Keep in mind that a heart-healthy diet and exercising regularly also can improve your heart health.

What you eat matters.

Many studies have shown that the types of food you eat affect your health. Additionally, scientists are beginning to understand that when you eat may also make a difference.

Throughout history, people have experienced periods when food was either scarce or completely lacking, says Dr. Valter Longo, an NIH-funded longevity researcher at the University of Southern California. “So, they were forced to fast,” he says.

But current technology “has shifted our eating patterns,” explains Dr. Vicki Catenacci, a nutrition researcher at the University of Colorado. “People now eat, on average, throughout a 14-hour period each day.”

Studies suggest that this constant food intake may lead to health problems and researchers have started looking at whether fasting can have potential health benefits for some people.

Intermittent Fasting

Many fasting diets mainly focus on the timing of when you can eat. These fasting diets are sometimes called “intermittent fasting.”

In intermittent fasting, you eat every day but only during a limited number of hours per day. Instead of eating three meals spread out during the day, you may only eat between a six- to eight-hour window each day and fast for the remaining sixteen to eighteen hour. For example, you might eat breakfast and lunch, but skip dinner.

The most popular intermittent fasting method is 16:8. This is a schedule that involves 16 hours of fasting and 8 hours of eating.

Other timed intermittent fasting similar to this include 12:12 and 14:10. The first number always indicates the hours you fast for. During fasting a person must not consume any food or calories. Calorie free drinks are allowed such as water, black coffee and tea.

Other methods include alternate day fasting. This is where a person fasts for 24 hours every other day or two days. For the other days a healthy nutritious diet should be consumed.

Another intermittent fasting method is 5:2. This involves eating healthy nutritious non-calorie restricting 5 days a week. The other 2 days a person should consume 600 calories or less.

But scientists don’t know much about what happens to your body when you fast. Most research has been done in cells and animals in the lab. That work has provided early clues as to how periods without food might affect the body.

Researchers have found that in some animals, certain fasting diets seem to protect against diabetes, heart disease, and cognitive decline. Fasting has even appeared to slowed the aging process and protected against cancer in some experiments.

“In mice, we’ve seen that one of the effects of fasting is to kill damaged cells, and then turn on stem cells,” explains Longo. Damaged cells can speed up aging and lead to cancer if they’re not destroyed. When stem cells are turned on, new healthy cells can replace the damaged cells.

Studies are starting to look at what happens in people. Early results have found that some types of fasting may have positive effects on aspects of health like blood sugar control, blood pressure, and inflammation. But fasting can also cause weight loss. So researchers are studying whether the beneficial changes seen in the body are side effects of the weight loss or the fasting process itself.

Body Changes

For many people, the main reason to try fasting is to lose weight. Currently, most people try to lose weight by restricting how many calories they eat each day.

“That doesn’t work for everyone,” Catenacci explains. “It takes a lot of focus. It takes a lot of math, and a lot of willpower.” Her research team is running a study to compare how much weight participants lose with fasting versus calorie restriction, but over a one-year period. “There’s a lot of debate about whether the benefits of intermittent fasting are due to the extended fasting period itself,” says Dr. Courtney Peterson, an NIH-funded nutrition researcher at the University of Alabama.

To understand this better, Peterson did a study in pre-diabetic men. It was designed so the volunteers would not lose weight. The men ate an early time-restricted feeding diet for five weeks. They could eat only between 8 am to 2 pm. They then fasted for the next 18 hours. Next, they ate the same amount of food but only during a 12-hour period per day for five weeks. None of the men lost weight.

The longer fasting period alone made a difference. The intermittent fasting diet “improved their blood sugar control,” Peterson says. “And we found a blood pressure lowering effect equivalent to what you see with a blood pressure medication.”

These findings suggest that an extended fast or the timing of when you eat—even when it doesn’t affect your weight—can bring health benefits for some people.

Health benefits of fasting

Fasting may bring health benefits, but Longo and other experts caution against people trying fasting diets that are not based on research. If you’re fasting, talk with your health care provider first. People with certain health conditions or who are taking certain medications should not try fasting.

Even if you fast sometimes, you still need to make healthy food choices overall, Peterson explains. “It looks like when you eat matters a lot, but what you eat probably matters more.”

Autophagy and Anti-Aging

After 16 to 18 hours of fasting, you should be in full ketosis. Your liver begins converting your fat stores into ketone bodies — bundles of fuel that power your muscles, heart, and brain.

If you can do intermittent fasting for 16-18 hours a day, you’ll burn through body fat and fill up quickly when you break your fast, which makes it easy to stay in a calorie deficit and lose weight.

When the body fasts and goes without food for an extended period of time, it begins a waste removal process. This is better known as autophagy.

Autophagy is a cellular process where the body removes old cells and replaces them with new healthier cells. Replacing old cells with new ones help the body fight disease and cancers.

Studies show that the autophagy process begins with long term fasting. Autophagy can only begin when glucose and insulin levels are low. It is a healthy process for cells and tissue to repair.

Studies suggests that autophagy begins after 24 hours of calorie restrictions. It can increase with exercise during periods of fasting.

After a full-day fast, your body goes into repair mode. It begins recycling old or damaged cells and reducing inflammation. If you’re looking for anti-aging or anti-inflammatory benefits, a 24-hour or greater timeframe fast is required. .

When your body is under mild stress (such as exercise or an extended fast), your cells respond by becoming more efficient.

Intermittent fasting is a valuable and an effective tool to improve your mental and physical health.

References:

  1. https://newsinhealth.nih.gov/2019/12/fast-or-not-fast
  2. https://www.consumerreports.org/dieting-weight-loss/intermittent-fasting-best-times-to-eat-for-weight-loss-health/
  3. A monthly newsletter from the National Institutes of Health, part of the U.S. Department of Health and Human Services 
  4. https://order.store.mayoclinic.com/books/GNWEB20
  5. https://fcer.org/intermittent-fasting-benefits/#2_8211_Anti-inflammatory_properties

The Beginner’s Guide to Intermittent Fasting

Posted on by

The quote below from Dr. Michael Eades, who has tried intermittent fasting himself, on the difference between trying a diet and trying intermittent fasting.

“Diets are easy in the contemplation, difficult in the execution. Intermittent fasting is just the opposite — it’s difficult in the contemplation but easy in the execution.

Most of us have contemplated going on a diet. When we find a diet that appeals to us, it seems as if it will be a breeze to do. But when we get into the nitty gritty of it, it becomes tough. For example, I stay on a low–carb diet almost all the time. But if I think about going on a low–fat diet, it looks easy. I think about bagels, whole wheat bread and jelly, mashed potatoes, corn, bananas by the dozen, etc. — all of which sound appealing. But were I to embark on such a low–fat diet I would soon tire of it and wish I could have meat and eggs. So a diet is easy in contemplation, but not so easy in the long–term execution.

Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”

— Dr. Michael Eades

— Read on jamesclear.com/the-beginners-guide-to-intermittent-fasting