"What is Intermittent Fasting? Explained in Human Terms.
A phenomenon called intermittent fasting is currently one of the world’s most popular health and fitness trends. It involves alternating cycles of fasting and eating. Many studies show that this can cause weight loss, improve metabolic health, protect against disease and perhaps help you live longer.This article explains what intermittent fasting is, and why you should care.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods. Most people already “fast” every day, while they sleep. Intermittent fasting can be as simple as extending that fast a little longer. You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8 pm. Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method.
Despite what you may think, intermittent fasting is actually fairly easy to do. Many people report feeling better and having more energy during a fast. Hunger is usually not that big of an issue, although it can be a problem in the beginning, while your body is getting used to not eating for extended periods of time.
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages.
Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period.
Taking supplements is generally allowed while fasting, as long as there are no calories in them.
Bottom Line: Intermittent fasting (or “IF”) is an eating pattern where you cycle between periods of eating and fasting. It is a very popular health and fitness trend, with research to back it up.
Why Fast?
Humans have actually been fasting for thousands of years. Sometimes it was done out of necessity, when there simply wasn’t any food available. In other instances, it was done for religious reasons. Various religions, including Christianity and Buddhism, mandate some form of fasting. Humans and other animals also often instinctively fast when sick. Clearly, there is nothing “unnatural” about fasting, and our bodies are very well equipped to handle extended periods of not eating.
Types of Intermittent Fasting:
Intermittent fasting has become very trendy in the past few years, and several different types/methods have emerged.
Here are some of the most popular ones:
As long as you stick to healthy foods, restricting your eating window and fasting from time to time can have some very impressive health benefits. It is an effective way to lose fat and improve metabolic health, while simplifying your life at the same time.
This article is part of a series on intermittent fasting. Keep posted for more."
Taking supplements is generally allowed while fasting, as long as there are no calories in them.
Bottom Line: Intermittent fasting (or “IF”) is an eating pattern where you cycle between periods of eating and fasting. It is a very popular health and fitness trend, with research to back it up.
Humans have actually been fasting for thousands of years. Sometimes it was done out of necessity, when there simply wasn’t any food available. In other instances, it was done for religious reasons. Various religions, including Christianity and Buddhism, mandate some form of fasting. Humans and other animals also often instinctively fast when sick. Clearly, there is nothing “unnatural” about fasting, and our bodies are very well equipped to handle extended periods of not eating.
Bottom Line: Humans are well adapted to fasting from time to time. Modern research shows that it has benefits for weight loss, metabolic health, disease prevention and may even help you live longer.
Types of Intermittent Fasting:
Intermittent fasting has become very trendy in the past few years, and several different types/methods have emerged.
Here are some of the most popular ones:
The 16/8 Method: Fast for 16 hours each day, for example by only eating between noon and 8pm.
Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast).
The 5:2 Diet: During 2 days of the week, eat only about 500-600 calories.
Then there are many other variations.
Bottom Line: There are many different intermittent fasting methods. The most popular ones are the 16/8 method, Eat-Stop-Eat and the 5:2 diet.
Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast).
The 5:2 Diet: During 2 days of the week, eat only about 500-600 calories.
Then there are many other variations.
Bottom Line: There are many different intermittent fasting methods. The most popular ones are the 16/8 method, Eat-Stop-Eat and the 5:2 diet.
Take Home Message:
As long as you stick to healthy foods, restricting your eating window and fasting from time to time can have some very impressive health benefits. It is an effective way to lose fat and improve metabolic health, while simplifying your life at the same time.
This article is part of a series on intermittent fasting. Keep posted for more."
Picture and all words above, plus more of this article, on Kris Gunnars Authority Nutrition Site here
He has also just published another article '6 Popular Ways to do Intermittent Fasting' which you can read here
For women reading this and interested in 'IF' Mark at Marks Daily Apple Blog posted an article back in 2012 that you may also wish to read, use this link here
He has also just published another article '6 Popular Ways to do Intermittent Fasting' which you can read here
For women reading this and interested in 'IF' Mark at Marks Daily Apple Blog posted an article back in 2012 that you may also wish to read, use this link here
All the best Jan
9 comments:
It's good to see a bit of constraint being recommended at last.
The successes in the other place seem to be all the Newcastle diet nowadays, not just controlling the symptoms, but proper remission of diabetes after rapid weight loss.
Day after day there seems to be another new success story, while HF seems to be causing several problems that are being admitted to now.
Maybe the 'all you can eat, so long as it's fat' method isn't really a fix, just a palliative care measure that simply masks one of the symptoms.
"It's good to see a bit of constraint being recommended at last"
At last! we have been recommending restraint for years, restraint from carbs and highly processed junk.
"The successes in the other place seem to be all the Newcastle diet nowadays, not just controlling the symptoms, but proper remission of diabetes after rapid weight loss."
The low carb higher fat diet brings a full remission, permanently. Stay with the lifestyle, stay in control of your diabetes. But let us not forget, there is NO cure FULL STOP including the Newcastle diet.
"while HF seems to be causing several problems that are being admitted to now."
And what problems would they be? I know of none.
"Maybe the 'all you can eat, so long as it's fat' method isn't really a fix"
We have never said eat all you like as long as it is fat.
Are you commenting in the right place my friend?
Regards Eddie
Part of the LC world HAS advocated pigging out on good fats ... and that's one reason i so strongly recommend that newbies read a LC classic like Atkins, so they aren't led astray by people who take the message a bit too far. :-) "Eating fat to satisfy appetite" is sometimes interpreted as "eat all you can hold"....
Last comment a bit too true to post on here?
Censorship if it's not what you want to see?
As it always is.
Anon this was your comment which I did not authorise.
"Well said tess.
As to ignoring the results of the Newcastle diet, seems very blinkered, the results are in, seems a bit counter productive to simply type in in capitals, like that somehow makes the evidence wrong.
Still, each to his own, but the message is out there now, simply SHOUTING won't make the truth go away"
I do not ignore the results of the Newcastle diet, but the Newcastle diet does not cure diabetes. It is a short term semi-starvation diet, which reduces BG numbers and weight, what happens after the three month period when the person goes back to eating their old diet? It appears the weight goes back on and the person goes back to elevated BG numbers. The only way it works permanently, is to reduce carbs permanently. Why starve yourself for months, when you can achieve the same results with a low carb higher fat lifestyle? without the starvation. A type two diabetic is never going to be able control BG other than reduce carbs drastically for life on a nil or minimal meds regime.
The reason I did not authorise your post last night was because you came onto this blog making un-true statements. You implied the success at DCUK was down to the Newcastle diet, when for seven years almost all the success has been down to a low carb higher fat diet.
You implied we have just started to talk about "constraint" when we have talked about restraint for seven years. And to repeat, we have never said "all you can eat, so long as it's fat" as Tess said, some say that, but not us.
This is our blog anon, we post what we like, and we decide what comments get authorised. As we say on this comment page "Please note! negative comments and insults from anonymous idiots, with nothing to add to the debate will not be authorised. However, we welcome constructive criticism"
Clearly we are known by you, you posted your first comment to antagonise, you made statements that are untrue. You failed to answer my question "And what problems would they be? I know of none"
We have a forum as I am sure you know, why not join up. I would be pleased to debate any subject you care to bring up. That forum has true freedom of speech, which the DCUK forum has never had. Maybe, just maybe, you may be able to summon up the courage to post in a known, but still anonymous forum name, somehow I kind of doubt it.
Have a nice day.
Eddie
Well, I suppose it's one way, simply to refuse to believe the Newcastle diet works, and if that's the way you need to be to cope with your lifestyle choice, and you believe you can maintain your way for life, and need to believe there is no other option to justify the choice, as you say the best of health to you.
As to the forum, little point posting on there, it seems to have no regular visitors.
And again as you say, it's your blog, if you don't like any opinion that doesn't simply reinforce your own, indeed, you don't need to publish any perceived criticism.
Maybe only praise would settle your lifestyle choice better for you?
Anon yet again you fail to address the issues. Why is that? What do you have to fear, you are an anon.
"Well, I suppose it's one way, simply to refuse to believe the Newcastle diet works"
I have never said the ND does not work, I have said it's a short term fix, there is no cure for diabetes, try to get that into your head. I have said the only medium and long term solution to safe BG numbers and stable weight is a low carb higher fat diet.
I notice at the flog on the thread "Transition to real food post newcastle diet" Note the term "real food" as instead of junk expensive shakes that Roy Taylor recommends, the first post states "So my experience is one week out of ND and I have maintained a very strict LCHF regime" another says " planning to continue on LCHF to maintan a degree of weight loss post-ND" yet another says "Still mostly on low carbs, but treating myself once a week"
You are flogging a dead horse my friend. Finishing a ND is not a licence to go back to eating the way we ate before diagnosis, the bright members clearly state and know, it's low carb if they want to stay in control of BG numbers and weight.
"Maybe only praise would settle your lifestyle choice better for you?"
The low carb higher fat diet is the only way to control diabetes safely long term. For the avoidance of all possible doubt I will say it again.The low carb higher fat diet is the only way to control diabetes safely long term. Not jusy my opinion, but the ever increasing opinions of medical professionals all over the world, backed up by the latest science.
Now, if you have some new questions, and do not repeat your dogma yet again, I will authorise your comments, but more of the same, will be binned. With all due respect, is English your first language?
Eddie
Anonymous said...
Well, I suppose it's one way, simply to refuse to believe the Newcastle diet works, and if that's the way you need to be to cope with your lifestyle choice, and you believe you can maintain your way for life, and need to believe there is no other option to justify the choice, as you say the best of health to you.
The Newcastle diet is only a short term fix which due to the severe calorie reduction helps to reduce weight which in turn improves IR, the real question is what happens when the calories are increased, my understanding is unless carbs are restricted any gains are negated and IR will deteriorate.
I don't believe I can can maintain my way of life, after seven years of LC/HF I know I can.
As to the forum, little point posting on there, it seems to have no regular visitors.
Still plenty of reads though as long as we can use it as a platform to spread the LC message it will remain as a useful resource
And again as you say, it's your blog, if you don't like any opinion that doesn't simply reinforce your own, indeed, you don't need to publish any perceived criticism.
Maybe only praise would settle your lifestyle choice better for you?
Yes of course it's our blog and that compliments our web site and other blogs, we have often published critical comments but like you they post as anonymous. One things for sure they/you hate a level playing field just what have you got to hide too many skeletons in your cupboard maybe ?
Your criticisms would carry a lot more weight if you commented with a verifiable forum pseudonym, but of course that's not going to happen now is is it ? Am I right or am I right ?
Graham
Anon
You had your chance to reply with a meaningful comment but you blew it. Clearly you have nothing new to say, just the same sad and insulting rants. How many has there been in the last week or so? 20 maybe 30 and 3 today. What about that Kman person, do you reckon it's Whitby Jet aka Chockfish up to her old games, makes you wonder eh.
One things is for sure, there are more than a few complete nutters out there.
Eddie
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