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Intermittent Fasting: Is It Right For You
U-M dietitian Sue Ryskamp weighs in on intermittent fasting benefits, who it works best for and how to get started
Weight loss can be difficult, but could intermittent fasting help? This eating pattern, which features cycles of fasting and eating, is making headlines as research confirms its not only what you eat, but when you eat, that matters in the struggle to lose weight.
During intermittent fasting, individuals use specific periods of eating typically within an eight-to-10 hour window to lose weight, says Michigan Medicine dietitian Sue Ryskamp, who sees patients at U-Ms Frankel Cardiovascular Center.
The premise behind intermittent fasting is relatively simple, she says: When our insulin levels go down far enough and for long enough, as they do during a fasting period, were able burn off fat.
Insulin levels drop when a person is not consuming food. During a period of fasting, decreasing insulin levels cause cells to release stored glucose as energy. Repeating this process regularly, as with intermittent fasting, leads to weight loss. In addition, this type of fasting often results in the consumption of fewer calories overall, which contributes to weight loss, Ryskamp says.
A Harvard research study also reveals how intermittent fasting may slow the aging process through weight loss, lower blood pressure and reduced cholesterol.
May Play A Role In Cancer Treatment And Prevention
This potential benefit is still a bit up in the air. Animal models have shown that periodic fasting may help protect normal cells from the toxic effects of chemotherapy drugs while sensitizing cancer cells to the treatment .
When it comes to human trials, the data is still inconclusive. Weight control and reduced inflammation in the body could reduce the development of cancer, but further research is needed to understand the role fasting may play in cancer treatment .
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Could Fasting Help You Lose Weight Get Healthier
Nov. 5, 2018 — The route to weight loss has traditionally been to cut calories. Swap that regular soda for diet, grab an apple instead of a cookie, and you’ll trim pounds, the idea goes.
But, instead of going for such calorie cuts, many people are now taking more intense steps to lower their average daily calorie counts.
Called intermittent fasting, this latest way to diet takes a different approach. Rather than change how much you eat, you change when you eat. “Intermittent fasting is loosely defined as periods of non-eating, followed by periods of eating,” explains Krista Varady, PhD, an associate professor of nutrition in the University of Illinois at Chicago department of kinesiology and nutrition.
The origins of fasting are rooted in religion. Several faiths, including Islam, Judaism, and Christianity, observe periods of food restriction for spiritual reasons. Somewhere along the line, researchers discovered that skipping meals also has a few health benefits, including weight loss and lowered blood pressure and cholesterol.
Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
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What To Eat With Fasting
Ive found most people who have trouble with their weight do better eating a lower amount of carbs. Im not saying you have to cut them out completely but you should focus on lowering them to boost weight loss. People who are naturally athletic and have more trouble putting on weight do better with lower fats and higher carbs and protein.
You should calculate your BMR to give you a ballpark picture of how many calories your body burns in a day. Then you should keep your calories under that number. You dont have to count your calories for the rest of your life but you should do so for at least for a little while so you can figure out what you should be eating in a day.
Focus on eating real whole foods. Higher protein diets have also been found to be beneficial for weight loss. Avoid starchy, sugary, and carb-rich foods especially those from refined grains and flour. Lastly, make sure youre avoiding bad vegetable oils that could also promote weight gain.
Should you exercise during fasting?
When it comes to exercise youll drop more poundage by working out along with your fasting . I prefer to do cardio in the mornings when Im fasting for an extra fat burn . Then doing a strength training workout later in the day can help to tone up and burn stubborn fat from your body.
Can you lose a pound a day fasting?
Will you lose weight if you fast for 24 hours?
The Last Word
Does Metabolism Matter In Weight Loss
Do you know people who complain about having a slow metabolism and how they barely eat anything yet still gain weight? Or have you met people who complain about someone they know who can eat whatever he or she wants including large portions of junk food due to a fast metabolism and apparently never gain weight. In both cases the individual usually ends by saying, “It’s not fair!” These scenarios raise several very good questions:
- What role exactly does metabolism play in weight gain or weight loss?
- Is your metabolic rate determined by your genes? If so, can you speed up a slow metabolism through exercise, drugs, or certain foods?
- Is the importance of metabolism just a myth? Is weight gain or loss purely due to “calories in and calories out?”
The answer to these questions involves a mix of nature and nurture .
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Could Help Lower Cholesterol
Your cholesterol might also improve after intermittent fasting when consuming a healthy diet during your non-fasting periods.
Better lipid profiles have been found after intermittent fasting including lower overall cholesterol, lower LDL , and lower triglyceride levels in healthy and overweight populations .
The majority of studies investigating intermittent fasting’s effects on cholesterol have focused on those fasting for Ramadan, so intermittent fasting may be an effective dietary method to improve your cholesterol, but further studies are needed to explore the differences in short-term vs long-term metabolic changes associated with fasting. .
If you’re concerned about high cholesterol try adopting healthy lifestyle habits like incorporating exercise and a diet low in saturated and trans fats, and rich in high fiber foods.
Restrictive Eating Can Influence Disordered Eating
Any diet that supports skipping meals or restrictive eating can trigger some not-so-great food relationships. Especially when the positive weight loss effects are directly impacted by not eating, or restricting food intake.
This isn’t a great mindset to go into fasting with and can lead some people to take intermittent fasting too far, developing disordered eating patterns, or getting caught up in a yo-yo dieting cycle.
Not to mention that not eating enough calories each day to meet your basic needs can lead to nutrient deficiencies, decrease your immunity and create havoc in your body.
Make sure you’re being honest with yourself before trying any kind of fasting practice and consult with your practitioner beforehand as a mindful or intuitive eating approach may be a better option.
Whatever your reason for wanting to intermittent fast, remember to incorporate basic nutrition principles including calorie control and a balanced diet to set yourself up for success.
Going rouge during your non-fasting periods can sabotage any hopes you have for reaping the health benefits when intermittent fasting.
Let us help take the guesswork out of your meals and meal prep. Order ready-to-eat macro balanced meals delivered directly to your home. We’ve got the food and tools you need for success in your health and wellness and are rooting you on.
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The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.
Which Intermittent Fasting Plan Is Best For Weight Loss
Experts suggest that the 16/8 method is the best intermittent fasting diet plan for weight loss and is the most preferred. It is relatively easy to follow as you can begin your 8-hour eating window at lunch hour. You may take a while to get used to the routine, but it is practical and doable. Studies show that people who follow restricted eating patterns as 16/8 can successfully create a calorie deficit and improve weight loss.
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Eat Breakfast Every Morning
Eating a good breakfast in the morning will help you feel more full throughout the day, and it can also prevent you from eating unhealthy snacks that are high in sugar later on in the day. Try not to skip your morning meal when trying to lose weight, because you will just end up eating unhealthy snacks throughout the day to feel full.
Weight Control Part Nature Part Nurture
It’s part truth and part myth that metabolism is the key to weight. The rising tide of obesity in this country cannot be blamed entirely on an inherited tendency to have a slow metabolism. Genes do not change that quickly. Something environmental particularly, changes in diet and exercising too little are much more likely culprits. Age can be a factor, too, although new evidence suggests metabolism reaches a peak earlier in life and slows down much later than previously thought.
The reality is that for most people, excess weight is not all due to bad luck, thyroid trouble or some other unexplained, uncontrollable external factor. For most of us, calories in, calories out has a strong influence on changes in weight over a lifetime.
Regardless of whether your metabolism is fast or slow, our bodies are designed to store excess energy in fat cells. So, if you eat and drink more calories than your body expends you will gain weight. On the other hand, if you eat and drink fewer calories than are burned through everyday activities , you’ll lose weight. Our bodies are also programmed to sense a lack of food as starvation. In response, our BMR slows down, which means fewer calories burned over time. That’s one reason why losing weight is often difficult.
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The Truth About Fasting
The bottom line: Nutrition experts agree that fasting is a potentially dangerous, and not particularly effective, way to lose weight.
Instead of a fast, opt for a healthy eating plan that you can stick with long-term Healthy diets provide a minimum of 1,200 calories and include a variety of fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy fats, along with regular physical activity.
If you are not convinced and want to go on a fast, be sure to consult your physician first.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
Weight Loss Tips At Home
Get a set of weights. Use heavy weights to tone your body. ___ Use lighter weights to work on flexibility and building muscle.
Do not eat sugar. Sugar is bad for you, so try to cut it out of your diet as much as possible. Sugar has been shown to increase the storage of fat, even if it is just a little sugar that you have eaten that day. It can often be challenging to cut out sugar from your diet since there are so many foods that contain sugar in them, including milk and fruit juices.
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How Does It Work
Normally after you eat, your pancreas releases the hormone insulin. That burst of insulin helps move sugar from your bloodstream into your cells to be used for energy.
Whatever sugar is left over goes into your muscle or is metabolized and stored in fat cells as trigylcerides. When fasting, your insulin levels drop and your body burns stored fat for energy.
Should You Exercise While Fasted
Even among those who use intermittent fasting, there is debate about whether or not to exercise when you are fasted. Several studies have also looked into this.
One 4-week study followed 20 women performing fasted versus non-fasted exercise on a treadmill. Participants exercised three days per week for one hour per session .
Both groups lost the same amount of weight and fat, and neither group had a change in lean mass. Based on these results, it may not matter whether or not you exercise fasted if your goal is weight loss.
However, it is possible that training fasted could impair your exercise performance, particularly for serious athletes (
Overall, it seems that exercising while fasted may be a matter of personal preference.
It will probably not make your exercise more effective, and its even possible that exercising fasted will decrease your performance.
However, some people enjoy exercising fasted. If you choose to do this, it is recommended that you get 20+ grams of protein soon after exercising to support muscle recovery .
Summary Exercising while fasted is probably not more beneficial than exercising at other times. In fact, it is possible that it could decrease your performance. For most people, whether or not to exercise fasted is a matter of personal preference.
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Youre Not Eating Enough
Less isnt always more. Not eating enough is just as bad as overeating.
If your body is not getting enough fuel, your weight may plateau or increase until you start taking in enough calories. Plus, youll go around feeling hungry all day, and no one wants that!
Track your meals in an app like MyFitnesspal to see if youre eating enough. If youre undereating, work on increasing your calorie intake.
Why You May Not See Results
Although there is research supporting the effectiveness of intermittent fasting, there are many reasons you may not see results. It may sound counter-intuitive, but you may not be eating enough calories during your fasting window. If you severely restrict calories, it can backfire. Sudden under-consumption can lead to metabolic adaptation, a process where your body becomes more efficient at using energy and storing fat which means youll burn less calories. The goal is not to count calories and cut them, its to eat minimally processed, nutritious foods during your eating window until you are full.
If you eat ultra-processed, energy-dense foods during your meals, that could be another reason why youre not getting the results you desire. Fasting can help you burn fat, but it doesnt mean that its magic! Remember to fill your plate with lean proteins, complex carbs, and healthy fats.
Finally, make sure you drink plenty of water during your fasting window. Hydration helps you feel full and satiated, and its easy to mistake thirst for hunger. If youre not hydrated when you approach your eating window, you may be prone to choose and eat ultra-processed foods.
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