The Study Behind Intermittent Fasting and Weight Reduction

 

Intermittent Fasting for Weight Loss?

Video taken from the channel: The Doctors


 

Types of Intermittent Fasting for Weight loss, Health and Well-being

Video taken from the channel: Dr.Mungli


 

Dr. Oz Investigates Intermittent Fasting Dr Oz’s Healthy Hacks

Video taken from the channel: DoctorOz


 

Science Behind Intermittent Fasting and the Circadian Rhythm (What makes IF healthy)

Video taken from the channel: Consider This


 

The Science Behind Intermittent Fasting (14 Studies) | Nutritional Science Explained

Video taken from the channel: Jeff Nippard


 

Dr Oz Investigates Intermittent Fasting Best Of Oz

Video taken from the channel: DoctorOz


 

VERIFY: Does intermittent fasting help you lose weight?

Video taken from the channel: WFAA


Both intermittent fasting and traditional weight-loss programs advocate eating less and moving more, but fasting is believed to alter metabolism, allowing you to burn more calories at rest. Older research found a 48-hour period of fasting helped increase metabolism by 3.6%; another small study found a 3-day fast led to a 14% increase in metabolism. But, according to mounting research, he may be on to something.

In addition to promoting weight loss, so-called intermittent fasting may deliver a host of other surprising health benefits, from. In a review of nine available studies that lasted for an average of 8-12 weeks, seven studies reported significant weight loss, while three found decreased fasting insulin levels. Of the six studies that reported on inflammatory markers, three found a significant reduction. The review highlighted findings that, along with promoting weight loss, intermittent fasting decreases insulin resistance and the chances of developing diabetes, reduces risk for some cancers and forms of dementia and increases cardiovascular health and stress resistance.

Intermittent fasting is not a silver bullet for weight loss. Some research even suggests that people practicing the 5:2 diet or alternate-day fasting might instinctively eat more before and after their fasting days or reduce their activity on fasting days, negating the calorie-reducing benefits. Although intermittent fasting often results in reduced calorie consumption, weight loss is not the main driver of the health benefits observed in preclinical and clinical studies, according to the authors.

There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet.

Some research shows that intermittent fasting works at least in the short term. In some studies, people who followed this diet did lose weight and also had a decrease in some of the markers that. One reason people fast intermittently is the belief it’s a healthy practice.

For example, studies show intermittent fasting lowers blood insulin and boosts growth hormone, both of which increase fat burning and fat loss. The break that fasting gives your body also makes it easier for cells to repair and remove toxins and waste products. The Research Behind Intermittent Fasting and Weight Loss Despite research showing intermittent fasting is no better than a traditional diet, the eating pattern might still be an effective option for weight loss, according to Kuhn.“Even if [intermittent fasting] is not superior over daily moderate calorie reduction, it’s not worse,” Kuhn says.

List of related literature:

Intermittent fasts, especially fasts between sixteen hours and twentyfour hours long (such as a weekly twenty-four-hour fast) can significantly reduce insulin levels and allow the brain to engage in neuronal autophagy.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Joel Fuhrrnan (1995), a medical doctor who has trained hundreds of doctors in therapeutic fasting, said, “Fasting to lose weight without changing your diet is pointless” (p. 76).

“Fasting: an Exceptional Human Experience” by Randi Fredricks
from Fasting: an Exceptional Human Experience
by Randi Fredricks
AuthorHouse, 2012

Obviously, more research is needed but results of these types of intermittent fasting diet interventions are interesting.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Ongoing research is examining meal timing (restricting the hours for eating), intermittent fasting, and macronutrient components and how these can best be manipulated to maintain weight loss long term.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2019

A few others were now regularly using intermittent fasting for weight loss, weight maintenance, or health.

“Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health” by Dr. Jason Fung, Eve Mayer, Megan Ramos
from Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health
by Dr. Jason Fung, Eve Mayer, Megan Ramos
Hay House, 2020

So they try intermittent fasting or even total fasting to jump-start weight loss and improvements in their health.

“The Truth About Men: What Men and Women Need to Know” by DeVon Franklin
from The Truth About Men: What Men and Women Need to Know
by DeVon Franklin
Atria Books, 2020

Research findings indicate that eating disorder symptoms actually decrease with calorie restriction and weight loss, although in a small percent of adolescent females, drastic weight loss efforts (i.e., fasting) are associated with eating disorder symptomology.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Men and women have similar rates of weight loss during fasting.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

Overwhelmingly, the weight loss effect of intermittent fasting is from reducing calories in, not an increase in calories out (i.e., burned by your metabolism).

“How to Eat: All Your Food and Diet Questions Answered” by Mark Bittman, David Katz
from How to Eat: All Your Food and Diet Questions Answered
by Mark Bittman, David Katz
Houghton Mifflin Harcourt, 2020

However, in this study, the most consistent predictor of weight loss-induced changes in appetite, in both men and women, was changes in fasting plasma cortisol levels.

“Handbook of Behavior, Food and Nutrition” by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
from Handbook of Behavior, Food and Nutrition
by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
Springer New York, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

14 comments

Your email address will not be published. Required fields are marked *

  • Haha…The Doctors show….if it actually told the truth, the weight loss companies & big pharma would be out of business. Intermittent Fasting 20/4 WORKS FOR LIFE.

  • I’ve tried intermittent fasting. I noticed that fasting actually made me more focused and I felt like it made a noticeable difference in my hormones however I’m not if it that was true or I was just getting “hangry”… I stopped fasting because I honestly prefer to just eat on my own terms. I eat healthy anyway, just wanted to try it.:)

  • Lovely video content! Sorry for chiming in, I would love your thoughts. Have you thought about Dinanlinson Amazing Look Approach (erm, check it on google should be there)? It is a great one off product for learning how to quickly lose weight without the normal expense. Ive heard some super things about it and my friend got excellent results with it.

  • My pal ultimately confided in me just how she lose most of her excess weight and has now been by using this guide. What exactly I found is it’s certainly working. I have by now dropped 3 lbs that I’ve been striving so desperately to reduce. I am so pleased with what I gained. Google can help you to discover it. Weight program’s name is Peyton Huno†az
    good luck

  • Ok a few quick things…

    Some of you may notice that I didn’t include the one IF study on trained individuals in the video. I think Greg Nuckols did an excellent write up on the results and limitations but ultimately, it didn’t change the bottom line for me. I’d recommend giving his analysis a read here if you’re more interested in the LeanGains protocol or the effects of IF on trained folks: https://www.strongerbyscience.com/intermittent-fasting-study/ In short, it’s really likely that the fat loss benefit of IF comes down to a bigger caloric deficit. There may be improved health markers with IF, as implied from earlier studies, but they could be simply due to bodyfat reduction and we don’t know how they’d play out over the long term.

    There’s also some interesting new research on circadian rhythms that I just didn’t have enough time in this video to get into. Here’s an interesting paper on that area: http://www.cell.com/cell-metabolism/pdf/S1550-4131(16)30250-9.pdf

    Finally, for those looking for a more practical guide, I’d recommend reading The Leangains Guide here: http://www.leangains.com/2010/04/leangains-guide.html

    As always (of late anyway) I’ve included a full annotated list of references organized by order of appearance in the description box.

    Hope you enjoyed the video and I’ll see you guys again soon. Peace!

  • The culprit is Insulin. IF with cutting out sugars and simple carbohydrates works. I lost 17 pounds in 6 weeks and was not hungry. I even worked out for 90 minutes while IF. The brotha spouting BS about sumo wrestlers is wrong.

  • IF and keto seem to go very well together. Keto alone makes it very easy to have two meals a day. That combined with IF makes for, from what I’ve seen personally and anecdotally, real results.

  • Hey JN, great videos. I do 20-4 TRE everyday with a 44-4 once a week. Down 60 pounds in the last year. Resistance/cardio 4-5 X a week. Works great for me. No more hbp, apnea, Barrett’s. No medical issues, no meds. And, btw, I’m 70.

  • I keep hearing that it is best to workout at a fasted state. I have been doing that. I am seeing results. My wife and I have been doing that 16:8 fast. So once that takes we burn Glycogen and then it goes into the burning process. I am losing a few pounds every few days. thats crazy. lol.

  • A. Who did the study? B. Having a refrigerator full of food and eating 3 meals a day is an anomaly of our time. C. Look at the obesity situation in the last 40 years. But what do we hear? Eat 3 meals plus snacks a day. Agreed. It must be healthy which means ditching the simple carbs.

  • I’ve been doing intermittent fasting for a couple years on a plant-based vegan diet, my YouTube channel I have not been active with so much only posted a few videos from a long time ago on this channel but my Instagram http://www.instagram.com/JGvegan I talk about my results. You should definitely give it a try the hormonal effects or something you did not talk about, growth hormone and testosterone can raise up to 400%. You should look up this doctor who’s been doing intermittent fasting for years @drnunamenra dr nun amen Ra

  • Um it works. It’s simple, but like anything with lasting results it takes a certain mindset. So re-program your mind. Oh and its only one main part of the puzzle of life long journey to weight loss. But the results are ����.

  • I will never watch your show again upon the stupidity of this segment! Bring Dr. Jason Fung on your show! Fasting is definitely needed in our society. We are getting fatter and fatter listening to the wrong info from our medical society

  • Its super annoying that as “The Doctors” they didn’t properly read up on Intermittent Fasting. As everyone who IS knowledgeable, its not skipping breakfast, its about having an eating window. Intermittent fasting is just not about a calorie deficient, there is also a science behind it. YouTubers like FledgeFitness have great videos speaking on it in great detail that is also easy to understand.