Tag Archives: intermittent fasting

Fasting Diet 16:8 Linked to Weight Loss

Fasting diets have gained popularity over the past few years but little research has proven how healthy they really are while helping us lose weight. A new study has focused on how time-restricted diets actually benefit your health.

Fasting Diet 16 8

Lose weight with time-restricted diets, better known as fasting, study. Photo by Motley Health

During the study, researchers put 23 obese participants on the 16:8 diet, a type of intermittent fasting. This form of diet involves eating in an 8-hour window. For this study, the eating times were between 10 a.m. and 6 p.m. For the 16 hours in between, they only consumed calorie-free drinks like water.

The scientist analyzed factors such as high blood pressure, cholesterol and glucose levels, and fat mass for 12 weeks. Results were compared to separate weight loss trials between 2011 and 2015.

Participants who ate between 10 a.m. and 6 p.m. consumed 350 less calories, ending in a three percent body weight loss. Their blood pressure dropped as well but insulin resistance, cholesterol levels and fat mass were about the same compared to the control group.

Krista Varady, one of the study’s authors and associate professor of kinesiology and nutrition at the University of Illinois at Chicago’s School of Applied Health Sciences, mentioned in a statement that the real message from the study is that eliminating certain foods or counting calories are not the only effective methods for losing weight.

The authors noted that the results reflect those from previous studies of other forms of intermittent fasting, including alternate day fasting, where an individual eats normally every other day.

I normally have an eight-hour window myself when it comes to my diet. I usually eat between 12 p.m. and 8 p.m. If I do become very hungry at night, I will eat some fruit before I go to bed. When I work out a few times a week combined with my fasting, I have been able to lose belly fat much faster than any other diet I have tried.

Varady mentioned that the 16:8 is much easier for individuals maintain compared to other fasting diets.

Still, more research is needed to see how this diet compares to other fasting diets in terms of health benefits and weight loss. This is only a small study but it does show some promising effects of how fasting can help you lose weight. In my opinion, the best thing you can do is find a diet and exercise plan that works for you. Weight loss is different for everyone, so finding a program that you can maintain is important if you want to lose weight.

Source: G. Kashmira; “16:8 Fasting diet linked to weight loss and health benefits in study” www.newsweek.com June 19, 2018

Leeman Taylor
B.S. Criminal Justice

Intermittent Fasting is an Effective Way to Lose Weight

Fasting is eliminating or reducing your caloric intake for a set period of time. It has frequently been quoted as a great method for weight loss and keeping the pounds off. Whether you fast in a once-a-week pause or month-long daytime fast, no one method has really stood above the rest. However, researchers are beginning to focus on this one approach, intermittent fasting.

Intermittent Fasting

Intermittent fasting has been found to be better for burning fat and improving metabolism, according to a new study published in the journal Cell Research. Photo by Generation Builders Ministries

Intermittent fasting has been found to be better for burning fat and improving metabolism, according to a new study published in the journal Cell Research. Scientist put mice on an intermittent fasting program for 16 weeks. The mice ate normal for two days then went one full day without eating. In the meantime, a fixed group of mice ate an equal amount of calories overall, but spread evenly over three days.

After four months, the mice that fasted had lower bodyweights compared to the fixed-group mice. They also had less white fat and more brown fat, which is used for body heat and energy, and their glucose and insulin levels were more constant.

It may be possible that intermittent fasting stimulates an anti-inflammatory cell, that triggers an increase of a blood vessel growth factor, which causes the body to burn more fat cells, according to researchers.

“Intermittent fasting without a reduction in calorie intake can be a preventative and therapeutic approach against obesity and metabolic disorders,” said study co-author Kyoung-Han Kim, an assistant professor in the department of cellular and molecular medicine at the University of Ottawa. “Strikingly, these fasting-stimulated changes in the growth of vascular cells and subsequent immune alterations occur even after a single cycle of 24-hour fasting, and are completely reversed when mice start eating again.”

Although this study was not tested with humans, I believe this type of fasting is effective for people as well. Of course, going an entire day without food is difficult, but it may be well worth the temptation if it is promising for weight loss.

Source: Kyoung-Han, K. et al. “Intermittent fasting promotes adipose thermogenesis and metabolic homeostasis via VEGF-mediated alternative activation of macrophage” Cell Research 17 October 2017

Leeman Taylor
B.S. Criminal Justice

Fat Loss With Intermittent Fasting

Reducing calories with intermittent fasting or daily, long-term calorie restriction for fat loss can seem strange, but it’s a diet strategy that has been around for a long time—and gaining recognition lately. New research demonstrates that intermittent fasting makes you cognitively sharper in addition to lowering your risk of chronic disease and possibly helping you live longer.

Intermittent Fasting for Fat Loss

Intermittent fasting may help you lose weight and improve cognitive performance, according to new study published in Cell Metabolism. Photo by Healthy Geeks

When I think about chronic fasting for weight loss, I instantly feel like I am starving myself by reducing calories but there is some good news! We may be able to receive some of those benefits from cutting our calorie intake just by five days each month, according to a new study published in Cell Metabolism.

Scientist from the University of South California, Los Angeles (UCLA) put 19 people on a diet for five days a month for three months. On the first day, the diet was restricted to 1,090 calories; days two through five allowed them 725 calories. On the rest of the days, the participants were given to opportunity to eat whatever they wanted (Cell Metabolism 2015). Their blood sugar and inflammatory levels improved in the end, even when they begin to eat normally.

These participants were surveyed by researchers and were given a carefully balanced diet so engaging in your own fasting diet is not always a good choice. Experts still don’t recommend long-term calorie restriction and intermittent fasting as a “one-size-fits-all” diet plan.

Fat loss involves diet and exercise so getting physical activity is a must if you are trying to lose weight effectively. Abs does start in the kitchen and that is why healthy eating is equally important as exercise. For those of you that are not completely sold on intermittent fasting for fat loss, here is a 725-caloire diet plan you can use:

Breakfast: Layer two rye crispbreads (55 calories) with sliceLayer Two Crisp Breads from ¼ avocado. Add a sliced boiled egg with a sprinkled of smoked salt.

 

Lunch: Try a large salad with 2 cups of lettuce, 1 cup cherry tomatoes, 1 sliced cucumber, 3 ounces of light tuna, 1/3 cup of thawed frozen corn, 2 teaspoons of red vinegar and 1 teaspoon of olive oil. Tuna salad

Dinner: Black bean soup. Add 1 cup of spinach to 1 cup of black bean soup (140 calories) with extra heat and water. Black bean soup

Desert or Snack: 1 cup of cherries.

 

 

 

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Brandhorst, S. et al. “A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan” Cell Metabolism www.cell.com 7 July 2015