The power of intermittent fasting

Scientists are uncovering evidence that short periods of fasting, if properly controlled, could achieve a number of health benefits, as well as potentially helping the overweight, as Michael Mosley discovered.

I'd always thought of fasting as something unpleasant, with no obvious long term benefits. So when I was asked to make a documentary that would involve me going without food, I was not keen as I was sure I would not enjoy it.

But the Horizon editor assured me there was great new science and that I might see some dramatic improvements to my body. So, of course, I said, "yes".

I am not strong-willed enough to diet over the long term, but I am extremely interested in the reasons why eating less might lead to increased life span, particularly as scientists think it may be possible to get the benefits without the pain.

How you age is powerfully shaped by your genes. But there's not much you can do about that.

Calorie restriction, eating well but not much, is one of the few things that has been shown to extend life expectancy, at least in animals. We've known since the 1930s that mice put on a low-calorie, nutrient-rich diet live far longer. There is mounting evidence that the same is true in monkeys.
 
Growth hormone
The world record for extending life expectancy in a mammal is held by a new type of mouse which can expect to live an extra 40%, equivalent to a human living to 120 or even longer.
It has been genetically engineered so its body produces very low levels of a growth hormone called IGF-1, high levels of which seem to lead to accelerated ageing and age-related diseases, while low levels are protective.

A similar, but natural, genetic mutation has been found in humans with Laron syndrome, a rare condition that affects fewer than 350 people worldwide. The very low levels of IGF-1 their bodies produce means they are short, but this also seems to protect them against cancer and diabetes, two common age-related diseases.

The IGF-1 hormone (insulin-like growth factor) is one of the drivers which keep our bodies in go-go mode, with cells driven to reproduce. This is fine when you are growing, but not so good later in life.
There is now evidence suggesting that IGF-1 levels can be lowered by what you eat. Studies on calorie restrictors suggest that eating less helps, but it is not enough.

As well as cutting calories you have to cut your protein intake. Not entirely - that would be a very bad idea. It's about sticking to recommended guidelines, something most of us fail to do.
The reason seems to be that when our bodies no longer have access to food they switch from "growth mode" to "repair mode".

As levels of the IGF-1 hormone drop, a number of repair genes appear to get switched on according to ongoing research by Professor Valter Longo of the University of Southern California.
 
Intermittent fasting
One area of current research into diet is Alternate Day fasting (ADF), involving eating what you want one day, then a very restricted diet (fewer than 600 calories) the next, and most surprisingly, it does not seem to matter that much what you eat on non-fast days.

Dr Krista Varady of the University of Illinois at Chicago carried out an eight-week trial comparing two groups of overweight patients on ADF.

"If you were sticking to your fast days, then in terms of cardiovascular disease risk, it didn't seem to matter if you were eating a high-fat or low-fat diet on your feed (non-fast) days," she said.
I decided I couldn't manage ADF, it was just too impractical. Instead I did an easier version, the so-called 5:2 diet. As the name implies you eat normally 5 days a week, then two days a week you eat 500 calories if you are a woman, or 600 calories, if you are a man.

There are no firm rules because so far there have been few proper human trials. I found that I could get through my fast days best if I had a light breakfast (scrambled eggs, thin slice of ham, lots of black tea, adding up to about 300 calories), lots of water and herbal tea during the day, then a light dinner (grilled fish with lots of vegetables) at night.

On my feed days I ate what I normally do and felt no need to gorge. I stuck to this diet for 5 weeks, during which time I lost nearly a stone and my blood markers, like IGF-1, glucose and cholesterol, improved. If I can sustain that, it will greatly reduce my risk of contracting age-related diseases like cancer and diabetes. 

Current medical opinion is that the benefits of fasting are unproven and until there are more human studies it's better to eat at least 2000 calories a day. If you really want to fast then you should do it in a proper clinic or under medical supervision, because there are many people, such as pregnant women or diabetics on medication, for whom it could be dangerous.

I was closely monitored throughout and found the 5:2 surprisingly easy. I will almost certainly continue doing it, albeit less often. Fasting, like eating, is best done in moderation.

Source: BBC News

Fasting and Weight Loss Secrets - Intermittent Fasting

fr.wikipedia.org

Many people are starting to see the connection between fasting and weight loss and are experiencing all the benefits of losing weight in a healthy and natural way. It's even been said that intermittent fasting can help you live longer, as it improves insulin resistance which is the biggest catalyst in many health factors, including weight loss and muscle building; anti-aging and disease prevention.

What is intermittent fasting exactly?
The process involves you developing an eating cycle that follows an "eat, stop, eat" approach. Basically, you're allowed to eat whatever you like for the first 24 hour period (seriously), followed by a fasting period which is supposed to cover the next 24 hours, never forgetting to get the basics like water. After that, you just repeat the cycle.

This is a more natural way of eating and was probably the way cavemen would eat. Think about it - they would probably eat a huge meal when they caught an animal one day, followed by a period of "downtime" until they could hunt again the next. In the interim, their natural defences would prepare them for a period of starvation, increasing their metabolism to give them the energy to look for food. It's the body's way of protecting itself.

How does fasting and weight loss work today?
Unlike crash diets (otherwise known as fad diets), intermittent fasting doesn't require you to go without food for days on end. It just takes advantage of that window of opportunity that comes roughly 24 hours after your last meal to help burn those calories, not to mention the money you'll save on groceries or the various health benefits that go along with it like lower blood pressure and, most important of all, effective weight loss.

I've personally tried this method out and I've had some success. I'll admit that I was skeptical at first but "nothing ventured, nothing gained", as they say. One thing I do know is, fasting and weight loss definitely work together if you can look past the hype and negativity that revolves around fasting.

Article Source: http://EzineArticles.com/3544603

Move Over 5:2 Diet, The Low-GL Diet Makes You Lose More Weight & Faster

The 5:2 diet is the darling of the diet world, but as we know, there's always a better diet waiting round the corner. 

A new book called Burn Fat Fast: The Alternate Day Low-GL Diet Plan by Patrick Holford and Kate Staples (she used to be the gladiator Zodiac before she broke her neck), looks at the priniciples of fasting and food combining, as well as what exercise to do to complement the diet. In short, a full body plan. 

What is striking about the diet is that even though it incorporates fasting, it's a good plan for people who like to eat, or more simply, don't like the hunger aspect that we associate with dieting. Better still the exercise plan involves - on certain days - only 8 minutes of working out. 

 

Salmon and potatoes - mixing carbs with protein

So, first off, what is a 'low-GL diet plan?' GL stands for glycemic load, which measures the amount of sugar and starch in food and their impact on your body. Patrick says that a measure of glycemic load shows how much carbohydrate there is in each food and how fast the carbohydrate will break down into glucose (and therefore how quickly your blood sugar levels will rise).

The crux of the diet is about managing your insulin, or blood sugar levels. Insulin, says Patrick, is an ageing hormone, and also plays a key role in burning fat. So if you can control the levels of insulin, you can slow the ageing process and keep the weight off. 

The idea of the diet is that you combine three fast days where you can eat a maximum of 800 calories, in low-GL foods. You can feast the other four days (on low-GL foods) and should implement the exercise plan during the week.

How does it work and what should I eat?
Since 2005 we've been studying and testing the GL diet – not by eliminating carbs but actually introducing the right kind of carbs alongside protein. Eaten together, protein takes longer to digest

How to 5:2 Your Life

Are you desperate to change your life, but can’t find the time to make a start? Maybe it’s time to think smaller. We used to think the only way to change areas of our life that needed improvement — whether our bodies, relationships or jobs — was all in one go.

But then the 5:2 diet came along, and hundreds of thousands of people managed to transform their weight by restricting their calories on just two days each week.

Now imagine applying the same principle to the rest of your life — making small changes, just twice a week, that will help you achieve your biggest dreams. Sound tempting?

I’m one of the 5:2 diet’s biggest fans. Though I love my job as a writer and adore my partner of 11 years, Richard, when I reached my 40s I realised I was stuck in a rut — physically, emotionally and practically.

Indeed, just eight months ago, I was two stone overweight, feeling fed-up and worried about my long-term health. Then I heard about the concept of 5:2, and started the diet in August 2012, after watching the now famous BBC Horizon programme with Dr Michael Mosley, which explained the benefits of intermittent fasting.

Within six months, I’d lost all 28 excess pounds, going from a size 16 to a ten.

But what was even more interesting was what I gained — bags more energy, a new enthusiasm for running (before I couldn’t run for the bus) and the sudden sense that anything was possible.

A Quick Guide To The Fast Diet (also known as 5:2 Diet)