Want to drop some pounds? Chances are, you’ve considered intermittent fasting, a weight-loss technique that’s been surging in popularity. It involves set times when your eating is restricted and others when you eat as normal—or even more than you would typically.But is there really any benefit to this kind of eating? A new study adds some clarity to the complicated topic: Intermittent fasting is no more effective for weight loss than daily calorie restriction, researchers from the University of Illinois at Chicago report.Researchers split 100 inactive, overweight men and women with no history of heart disease or diabetes into three groups: A calorie-restricted group, an alternate-day fasting group, and a control group.The calorie-restricted group took the traditional weight loss approach. Every day, they reduced their caloric intake by 25 percent, meaning they ate 75 percent of the calories they would need to maintain their weight among three meals a day.The … [Read more...] about Is Intermittent Fasting the Best Way to Lose Weight?
Let me start by saying I'm not a girl who forgets to eat. Never will you hear me utter Did I eat lunch? Food has always been a driving force in my life: If I'm not eating it, I'm plotting to eat, and never do I diet. But lately, I've been giving my love handles a little too much love, and so I decided to reign in my eating. (Shed stubborn pounds without going hungry—try the naturally sweet, salty, and satisfying recipes in Eat Clean, Lose Weight & Love Every Bite !)Enter: Intermittent fasting. As in, eating 500 calories 1 to 2 days a week, or going 12 to 18 hours a day without food. More a dieting pattern than a diet, science says it can help you lose weight (a smaller eating window means less calories consumed), but even better, research has linked it to improved blood sugar levels, decreased risk of heart disease and cancer, and, according to neuroscientist Mark Mattson's research, it might just help your brain ward off neurogenerative diseases … [Read more...] about 6 Things That Happened When I Tried Intermittent Fasting For A Week
You've probably heard of people fasting for religious reasons (for example, during Ramadan) or to prep for a medical procedure. But nutritionists generally throw shade at the idea of skipping meals as a weight-loss technique, since doing so can slow your metabolism, send your body into starvation mode, and cause you to cling to every spare ounce of fat.Still, the recent rise of diets featuring intermittent or alternate-day fasting may be more than just a gimmick. Some evidence even indicates that, done properly, the occasional fast could be key to dropping stubborn pounds.Less on the MenuDepriving yourself for only one day at a time can make such plans easier to stick to, says Mark P. Mattson, Ph.D., who has studied fasting in animals and humans at the Laboratory of Neurosciences at the National Institute on Aging, in Baltimore. "You're not as likely to say 'Screw it!' in the heat of the moment and overeat, because you only have to hold out until tomorrow to eat what you want," he … [Read more...] about Life in the Fasting Lane: Does Intermittent Fasting Work—and Is It Healthy?
Intermittent fasting, without restricting overall calorie intake, has been found to reduce weight and improve metabolism. A new investigation hunts down the molecular mechanisms behind these physiological benefits. Our modern lifestyle, combined with longer waking hours, means that the enforced period of fasting while we sleep has steadily been reduced. This, along with the poor-quality Western diet and more time spent sedentary, has dramatically increased the prevalence of obesity and metabolic disease. Over recent years, fasting has been shown to impart a number of health benefits. Many clinicians hope that by modifying aspects of fasting — such as how long to fast for, what to eat between fasts, and when to fast — it may be possible to design methods of combating obesity and metabolic disorders. Intermittent fasting is believed to share many of its health benefits with prolonged fasting. It has, for instance, … [Read more...] about How intermittent fasting can increase weight loss
Fasting is a practice that involves completely abstaining from eating or avoiding certain foods for a period of time. It has been practiced for centuries, primarily for religious purposes. In recent years, intermittent fasting has become increasingly popular with people looking to lose weight or improve their health. There are various methods of intermittent fasting, some of which are described below. Generally, it involves very low or no calorie intake for 1 to 4 days per week, then eating normally on non-fasting days. Supporters claim that this style of eating is more sustainable than traditional diets. Plans vary in the frequency and length of fasts. Dr. John Berardi, an expert on exercise physiology and nutrient biochemistry, experimented with various intermittent fasting plans. He published his results in Experiments with Intermittent Fasting. Below is a summary of some fasting plans. Alternate day fasting Dr. Krista Varady, an associate professor of nutrition at the … [Read more...] about Intermittent fasting: The ultimate beginner’s guide
“Oh, not for me, thank you; it’s fast day.” You may have heard this phrase lately, and you’ll hear it more often if the “fast diet” trend continues to grow. Most of the claims around fast diets, or intermittent fasting, are varied and impressive in terms of weight loss and preventive health benefits. What is it? The fast diet craze began in the UK in 2012 after medical doctor-turned-journalist Michael Mosley released the BBC documentary titled Eat, Fast and Live Longer. He subsequently wrote the book The Fast Diet (Atria Books, 2013). This type of eating plan can be carried out in many different ways, such as calorie restriction, intermittent fasting, or alternate day fasting (see sidebar on page 63). All drastically reduce our calorie intake. Mosley’s 5:2 method allows people to eat normally for five days a week, then restricts calorie intake to 500 for women and 600 for men on two or more nonconsecutive days per week. The amount and … [Read more...] about Is Intermittent Fasting a Diet Craze or Legit Health Regimen?
Today you will find dozens and dozens of wildly inaccurate and promising diets which will promise to make you fit and get you in shape in just a couple of weeks. But as an athlete, you are probably wondering what the safest and most efficient diet plan is, which will keep your energy up and boost your athletic performance. Intermittent fasting requires you to skip some meals every once in a while, but don’t let this tiny requirement fool you into thinking that your performance and energy will go down. Here is a list of reasons why fasting methods like Leangains and The Warrior Diet are better than any alternative. This fasting method prides itself in maintaining muscle mass while providing healthy weight loss. But how can this be achieved? First of all, this method works differently for male and female athletes. Men are required to fast for 16 hours each day while women are required to do so for 14. The remaining 8 or 10 hours during the day should be reserved for food … [Read more...] about Intermittent Fasting and Athletic Performance
Is intermittent fasting right for you? Finding out how you feel about carbohydrates is a great starting point in making your decision. While you may have concerns about going on a completely ‘no carb diet’, there is no real harm in trying not to eat carbohydrates for a week or two in order to ‘reset’ your body’s insulin sensitivity. In fact, this can be a great prelude to any diet if you have struggled in the past. Another option during this time is to use something called ‘carb backloading’. This means that you can still eat carbohydrates but you’re only going to use them directly after exercise. The reason for this is that you will at this point be in an anabolic state while your muscles will be depleted of ATP and glycogen. If you consume carbohydrates at this point, then your body will use them to refuel the muscles and your energy stores rather than increasing fat (which is called ‘lipogenesis’ by the way!). This … [Read more...] about Intermittent Fasting Can Help You Lose Weight, But is it Right For You?
Intermittent fasting first piqued my interest several months ago when I came across the concept reading a completely unrelated article. I read about it, and then I forgot about it. While a novel concept, fasting just wasn’t for me. I had tried a three day fast before, and while I noticed some benefits, it felt like torture smelling food while passing restaurants on day three so I gave up. Not eating three squares a day just was something I was not willing to try again, so I never considered it. Stubborn weight and a reconsideration of fasting Then I came across more intriguing information on this concept a few months later, when I happened to be frustrated with the stone wall I was hitting trying to lose a nagging 15 pounds that I just couldn’t seem to take off. I read about the benefits of intermittent fasting, which wasn’t days of going without food (or at least solid food), but rather a daily approach to eating that seemed more moderate. I was most interested … [Read more...] about Intermittent Fasting : Why Compressing Your Eating Schedule Sheds Stubborn Weight
Intermittent fasting is part of the natural order of the human species. It’s how you evolved. And I’m pleased to see that intermittent fasting is becoming more popular these days — because compelling new research reveals it’s even more of an anti-aging powerhouse than I originally thought. Intermittent fasting is not a diet. It’s an eating pattern where you cycle between periods of eating and fasting. I’ve been recommending it for years as a technique not only to fight weight gain, but also to jumpstart the healing and rejuvenation process in your body. Mainstream medicine still tells you it’s dangerous. But intermittent fasting is a health-giving and anti-aging therapy whose roots can be traced back to the earliest days of the human species — maybe even before that. It has the power to ward off the chronic diseases of aging and add healthy years to your life. You see, because we evolved at time when food was scarce, nature designed … [Read more...] about The Non-Diet Weight-Loss Plan: Intermittent Fasting