Intermittent Fasting for Weight Loss?
Video taken from the channel: The Doctors
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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:
|from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging|
|from Fasting: an Exceptional Human Experience|
|from Essentials of Exercise & Sport Nutrition: Science to Practice|
|from Primary Care E-Book: A Collaborative Practice|
|from Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health|
|from The Truth About Men: What Men and Women Need to Know|
|from Handbook of Obesity Treatment, Second Edition|
|from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting|
|from How to Eat: All Your Food and Diet Questions Answered|
|from Handbook of Behavior, Food and Nutrition|