Sunday, July 25, 2010

Intermittent Fasting: A Primer

Lets get one thing on the table right off the bat... Breakfast is NOT the most important meal of the day.

Your metabolism does NOT start as soon as you start eating. Quite the Opposite!

Your metabolism only slows down when your overall caloric intake doesnt meet your bodies needs for an extended period of time, not a day, but weeks.

If you skip a meal, you wont Starve!!!

We store Fat for a reason. To use later. Its our built in Rechargeable batteries. Why in the world would our system decide if we aren't Constantly charging the batteries that they would not provide the juice to our systems?

The truth is, our body is supplying energy via stored fat almost all the time. Its our go to. Heres the kicker. As soon as you eat, your body stops pulling from stored energy and converts over to using (and storing) the incoming food. Eating also releases Insulin, your "Storage and Growth Hormone", which means your body is charging the batteries, rather than pulling from them...

If weight loss is a goal, the less time in Storage Mode the better.

Hunger is the real roadblock for most. The best I can recommend, until your body is used to running on stored fat for longer periods of time, is to move gradually into it.

Delay Breakfast.
Skip Breakfast
Delay Lunch
Skip Lunch.

personally almost every single day I skip breakfast, its easier. then depending how ive been eating lately, I choose to skip lunch or have a breakfast lunch(eggs and bacon!) at lunchtime. Depends how much ive decided to eat lately and my weight/fitness goals. I eat more when Im working out, I eat less if I notice ive gained some weight. I generally dont eat if im not hungry. Generally a 16-18 hour fast, or the days I skip lunch, a 24hr fast.

Martin Berkham over at has a TON of information about Intermittent Fasting if you want more information to read about.

also below Ill post a Number of studies talking about the weight loss and other benefits, but honestly, the list goes on and on far beyond what im sharing here.

Studies show that meal frequency is unimportant. In addition, eating less often and therefore spiking your insulin less often, results in improved insulin sensitivity. Meaning your body is better able to understand when to start and stop storage, signal when you should eat, control hunger, and give you a lower setpoint.

Meal frequency influences circulating hormone levels but not lipogenesis rates in humans - 
Peter J. H. JonesCorresponding Author Contact Information, Gayle L. Namchuk and Raymond A. Pederson
Effect of meal size and frequency on the thermic effect of food- 
Ph.D.Amy Z. Belkoa and M.A.Teresa F. Barbieri
Influence of Diet Composition on Nitrogen Balance and Body Composition in Meal-Eating and Nibbling Rats1-AYSEL OZELCI, DALE R. ROMSOS AND GILBERT A. LEVEILLE
The Human Body May Buffer Small Differences in Meal Size and Timing

during a 24-h Wake Period Provided Energy Balance Is Maintained1-Ulf Holmba, Arne Lowden,Mats Stridsberg and Anders Forslund

The Effect of Meal Frequency on Preprandial Resting Metabolic Rate-Abby Goodman-Larson, Kristine Johnson & Krista Shevlin
Effect of the pattern of food intake on human energy metabolism-BY WILHELMINE P. H. G. VERBOEKET-VAN DE VENNE', KLAAS R. WESTERTERP' AND ARNOLD D. M. KESTER'

Heres a Study showing Intermittent Fasting lowering Inflammation.

Interleukin-6, C-Reactive Protein and Biochemical Parameters during Prolonged Intermittent Fasting- Fehime B. Aksungara, Aynur E. Topkayab, Mahmut Akyildizc

Alternate-day fasting and chronic disease prevention: a review of human and animal trialsKrista A Varady and Marc K Hellerstein 

Calorie restriction (CR) and alternate-day fasting (ADF) represent 2 different forms of dietary restriction. Although the effects of CR on chronic disease prevention were reviewed previously, the effects of ADF on chronic disease risk have yet to be summarized. Accordingly, we review here animal and human evidence concerning ADF and the risk of certain chronic diseases, such as type 2 diabetes, cardiovascular disease, and cancer. We also compare the magnitude of risk reduction resulting from ADF with that resulting from CR. In terms of diabetes risk, animal studiesof ADF find lower diabetes incidence and lower fasting glucose and insulin concentrations, effects that are comparable to those of CR. Human trials to date have reported greater insulin-mediated glucose uptake but no effect on fasting glucose or insulin concentrations. In terms of cardiovascular disease risk, animal ADF data show lower total cholesterol and triacylglycerol concentrations, a lower heart rate, improved cardiac response to myocardialinfarction, and lower blood pressure. The limited human evidence suggests higher HDL-cholesterol concentrations and lower triacylglycerol concentrations but no effect on blood pressure. In terms of cancer risk, there is no human evidence to date, yet animal studies found decreases in lymphoma incidence, longer survival after tumor inoculation, and lower rates of proliferation of several cell types. The findings in animals suggest that ADF may effectively modulate several risk factors, thereby preventing chronic disease, and that ADF may modulate disease risk to an extent similar to that of CR. More research is required to establish definitively the consequences of ADF.


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