THE MULTI BENEFITS OF FASTING: CHANGE YOUR LIFE

What are the Health Benefits of Fasting?

Will fasting make you healthier or help you lose weight?

By

Monica Reinagel, M.S.,L.D./N,

Nutrition Diva

May 3, 2011

 8  0

 

I’ve gotten a lot of questions from listeners about fasting: Is it safe? Is it beneficial? How long should one fast? How often?

What are the Health Benefits of Fasting?

People have fasted as a spiritual practice since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes--and maybe even cancer.
As I explained in episodes #31 and #32, going without food for several hours does NOT cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes.
Short fasts also reduce oxidative stress and inflammation in cells. Many theorize that this helps prevent and repair DNA damage that could otherwise develop into cancer. There’s even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger senescence, or aging. In other words, fasting might help us live longer by keeping our organs youthful.
I want to emphasize that this is all still very much in the theoretical and experimental phase, but there are a lot of people who have embraced intermittent fasting as an anti-aging strategy. Some of them fast one day a week or one weekend a month. Others fast every other day. If you’re curious about how this works, I’ve put a link in the show notes to an interesting blog about one man’s experience with intermittent fasting.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you’re not fasting. It doesn’t seem to be about eating less as much as it’s about going longer between meals.

Fasting for Weight Loss

Intermittent fasting doesn’t necessarily lead to weight loss, but it often does. Research shows that when people skip a meal or stop eating for an entire day, they do tend to eat more at the next meal. But even if they allow themselves to eat as much as they want, they don’t quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy. I’ll post a link in the show notes to a summary of some research on this as well as a link to an article I wrote on the pros and cons of fasting as a weight control strategy.

How to Fast Safely

Fasting is not for everyone. Though some people describe feeling euphoric and energized, others feel cranky and sick. And if you’re pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn’t fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
If none of that applies to you and you think you’d like to try an occasional fast, here are some guidelines on how to do it safely.

1. Keep it short. You don’t have to fast for days at a time to get the metabolic or weight loss benefits. As some of the studies I’ve posted demonstrate, skipping a meal every other day is enough to produce modest weight loss. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions. I don’t recommend going for longer than 36 hours.
   
2. Stay hydrated. Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated. That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
   
3. Forego vigorous exercise while fasting. A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.
   
4. Avoid operating heavy machinery. Don’t operate any heavy machinery--such as automobiles-- until you know how feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.
   
5. Optimize your nutrition. When you’re not fasting be sure to eat wholesome, nutritious foods. If you’re going to eat less, the nutritional quality of what you do eat becomes that much more important. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.
   
6. Don’t go too low. If your weight starts to dip below your healthy weight range, you’re fasting too often and may be at risk of nutritional deficiencies. Not sure what your healthy weight range is? I’ll put a link in the show notes to a calculator.
   

 

Administrative
These tips are provided for your information and entertainment and are not intended as medical advice. Because everyone is different, please work with your health professional to determine what’s right for you.
Got a question or a comment for me?  Find me on Facebook and Twitter.
Have a great day and eat something good for me!
RESOURCES: 
Benefits of fasting for weight control and disease prevention (U.S. News and World Report)
Effect of intermittent fasting on insulin action (Journal of Physiology)
Effects of intermittent fasting on cardiovascular health (Annals of Nutrition and Metabolism)
A Year of Intermittent Fasting (Blog of one man’s experience)
Pros and Cons of Modified Fasting for Weight loss (Monica’s Nutrition Over Easy Blog)
What’s a healthy weight? (BMI Calculator)

- See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-are-health-benefits-fasting?page=all#sthash.wtIaCuxN.dpuf

What are the Health Benefits of Fasting?

Will fasting make you healthier or help you lose weight?

By

Monica Reinagel, M.S.,L.D./N,

Nutrition Diva

May 3, 2011

 8  0

 

I’ve gotten a lot of questions from listeners about fasting: Is it safe? Is it beneficial? How long should one fast? How often?

What are the Health Benefits of Fasting?

People have fasted as a spiritual practice since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes--and maybe even cancer.
As I explained in episodes #31 and #32, going without food for several hours does NOT cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes.
Short fasts also reduce oxidative stress and inflammation in cells. Many theorize that this helps prevent and repair DNA damage that could otherwise develop into cancer. There’s even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger senescence, or aging. In other words, fasting might help us live longer by keeping our organs youthful.
I want to emphasize that this is all still very much in the theoretical and experimental phase, but there are a lot of people who have embraced intermittent fasting as an anti-aging strategy. Some of them fast one day a week or one weekend a month. Others fast every other day. If you’re curious about how this works, I’ve put a link in the show notes to an interesting blog about one man’s experience with intermittent fasting.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you’re not fasting. It doesn’t seem to be about eating less as much as it’s about going longer between meals.

Fasting for Weight Loss

Intermittent fasting doesn’t necessarily lead to weight loss, but it often does. Research shows that when people skip a meal or stop eating for an entire day, they do tend to eat more at the next meal. But even if they allow themselves to eat as much as they want, they don’t quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy. I’ll post a link in the show notes to a summary of some research on this as well as a link to an article I wrote on the pros and cons of fasting as a weight control strategy.

How to Fast Safely

Fasting is not for everyone. Though some people describe feeling euphoric and energized, others feel cranky and sick. And if you’re pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn’t fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
If none of that applies to you and you think you’d like to try an occasional fast, here are some guidelines on how to do it safely.

1. Keep it short. You don’t have to fast for days at a time to get the metabolic or weight loss benefits. As some of the studies I’ve posted demonstrate, skipping a meal every other day is enough to produce modest weight loss. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions. I don’t recommend going for longer than 36 hours.
   
2. Stay hydrated. Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated. That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
   
3. Forego vigorous exercise while fasting. A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.
   
4. Avoid operating heavy machinery. Don’t operate any heavy machinery--such as automobiles-- until you know how feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.
   
5. Optimize your nutrition. When you’re not fasting be sure to eat wholesome, nutritious foods. If you’re going to eat less, the nutritional quality of what you do eat becomes that much more important. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.
   
6. Don’t go too low. If your weight starts to dip below your healthy weight range, you’re fasting too often and may be at risk of nutritional deficiencies. Not sure what your healthy weight range is? I’ll put a link in the show notes to a calculator.
   

 

Administrative
These tips are provided for your information and entertainment and are not intended as medical advice. Because everyone is different, please work with your health professional to determine what’s right for you.
Got a question or a comment for me?  Find me on Facebook and Twitter.
Have a great day and eat something good for me!
RESOURCES: 
Benefits of fasting for weight control and disease prevention (U.S. News and World Report)
Effect of intermittent fasting on insulin action (Journal of Physiology)
Effects of intermittent fasting on cardiovascular health (Annals of Nutrition and Metabolism)
A Year of Intermittent Fasting (Blog of one man’s experience)
Pros and Cons of Modified Fasting for Weight loss (Monica’s Nutrition Over Easy Blog)
What’s a healthy weight? (BMI Calculator)

- See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-are-health-benefits-fasting?page=all#sthash.wtIaCuxN.dpuf

What are the Health Benefits of Fasting?

People have fasted as a spiritual practice since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes--and maybe even cancer.
As I explained in episodes #31 and #32, going without food for several hours does NOT cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes.
Short fasts also reduce oxidative stress and inflammation in cells. Many theorize that this helps prevent and repair DNA damage that could otherwise develop into cancer. There’s even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger senescence, or aging. In other words, fasting might help us live longer by keeping our organs youthful.
I want to emphasize that this is all still very much in the theoretical and experimental phase, but there are a lot of people who have embraced intermittent fasting as an anti-aging strategy. Some of them fast one day a week or one weekend a month. Others fast every other day. If you’re curious about how this works, I’ve put a link in the show notes to an interesting blog about one man’s experience with intermittent fasting.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you’re not fasting. It doesn’t seem to be about eating less as much as it’s about going longer between meals.

Fasting for Weight Loss

Intermittent fasting doesn’t necessarily lead to weight loss, but it often does. Research shows that when people skip a meal or stop eating for an entire day, they do tend to eat more at the next meal. But even if they allow themselves to eat as much as they want, they don’t quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy. I’ll post a link in the show notes to a summary of some research on this as well as a link to an article I wrote on the pros and cons of fasting as a weight control strategy.

How to Fast Safely

Fasting is not for everyone. Though some people describe feeling euphoric and energized, others feel cranky and sick. And if you’re pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn’t fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
If none of that applies to you and you think you’d like to try an occasional fast, here are some guidelines on how to do it safely.

1. Keep it short. You don’t have to fast for days at a time to get the metabolic or weight loss benefits. As some of the studies I’ve posted demonstrate, skipping a meal every other day is enough to produce modest weight loss. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions. I don’t recommend going for longer than 36 hours.
   
2. Stay hydrated. Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated. That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
   
3. Forego vigorous exercise while fasting. A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.
   
4. Avoid operating heavy machinery. Don’t operate any heavy machinery--such as automobiles-- until you know how feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.
   
5. Optimize your nutrition. When you’re not fasting be sure to eat wholesome, nutritious foods. If you’re going to eat less, the nutritional quality of what you do eat becomes that much more important. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.
   
6. Don’t go too low. If your weight starts to dip below your healthy weight range, you’re fasting too often and may be at risk of nutritional deficiencies. Not sure what your healthy weight range is? I’ll put a link in the show notes to a calculator.
   

 

- See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-are-health-benefits-fasting?page=all#sthash.wtIaCuxN.dpuf

 

The power of intermittent fasting

 

Michael Mosley fasted for two days every week

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.

Find out more

• Michael Mosley presents Horizon: Eat, Fast and Live Longer on BBC Two at 21:00 BST on Monday 6 August
• Watch online afterwards via iPlayer (UK only) or browse Horizon clips at the above link

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.

 

Professor Longo has investigated growth hormone deficiency in humans

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.

Healthy living

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.

What are the Health Benefits of Fasting?

People have fasted as a spiritual practice since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes--and maybe even cancer.
As I explained in episodes #31 and #32, going without food for several hours does NOT cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes.
Short fasts also reduce oxidative stress and inflammation in cells. Many theorize that this helps prevent and repair DNA damage that could otherwise develop into cancer. There’s even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger senescence, or aging. In other words, fasting might help us live longer by keeping our organs youthful.
I want to emphasize that this is all still very much in the theoretical and experimental phase, but there are a lot of people who have embraced intermittent fasting as an anti-aging strategy. Some of them fast one day a week or one weekend a month. Others fast every other day. If you’re curious about how this works, I’ve put a link in the show notes to an interesting blog about one man’s experience with intermittent fasting.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you’re not fasting. It doesn’t seem to be about eating less as much as it’s about going longer between meals.

Fasting for Weight Loss

Intermittent fasting doesn’t necessarily lead to weight loss, but it often does. Research shows that when people skip a meal or stop eating for an entire day, they do tend to eat more at the next meal. But even if they allow themselves to eat as much as they want, they don’t quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy. I’ll post a link in the show notes to a summary of some research on this as well as a link to an article I wrote on the pros and cons of fasting as a weight control strategy.

How to Fast Safely

Fasting is not for everyone. Though some people describe feeling euphoric and energized, others feel cranky and sick. And if you’re pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn’t fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
If none of that applies to you and you think you’d like to try an occasional fast, here are some guidelines on how to do it safely.

1. Keep it short. You don’t have to fast for days at a time to get the metabolic or weight loss benefits. As some of the studies I’ve posted demonstrate, skipping a meal every other day is enough to produce modest weight loss. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions. I don’t recommend going for longer than 36 hours.
   
2. Stay hydrated. Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated. That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
   
3. Forego vigorous exercise while fasting. A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.
   
4. Avoid operating heavy machinery. Don’t operate any heavy machinery--such as automobiles-- until you know how feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.
   
5. Optimize your nutrition. When you’re not fasting be sure to eat wholesome, nutritious foods. If you’re going to eat less, the nutritional quality of what you do eat becomes that much more important. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.
   
6. Don’t go too low. If your weight starts to dip below your healthy weight range, you’re fasting too often and may be at risk of nutritional deficiencies. Not sure what your healthy weight range is? I’ll put a link in the show notes to a calculator.

- See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-are-health-benefits-fasting?page=all#sthash.wtIaCuxN.dpuf

What are the Health Benefits of Fasting?

People have fasted as a spiritual practice since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes and maybe even cancer.
I say , going without food for several hours does NOT cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes. Short fasts also reduce oxidative stress and inflammation  in cells. Many theorize that this helps prevent and repair DNA damage that could otherwise develop into cancer. There’s even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger senescence, or aging . In other words, fasting might help us live longer by keeping our organs youthful.
I want to emphasize that this is all still very much in the theoretical and experimental phase, but there are a lot of people who have embraced intermittent fasting as an anti aging  strategy. Some of them fast one day a week or one weekend a month. Others fast every other day. If you’re curious about how this works, I’ve put a link in the show notes to an interesting blog about one man’s experience with intermittent fasting.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you’re not fasting. It doesn’t seem to be about eating less as much as it’s about going longer between meals.

Fasting for Weight Loss

Intermittent fasting doesn’t necessarily lead to weight loss, but it often does. Research shows that when people skip meal or stop eating for an entire day, they do tend to eat more at the next meal. But even if they allow themselves to eat as much as they want, they don’t quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy . I’ll post a link in the show notes to a summary of some research on this as well as a link to an article I wrote on the pros and cons of fasting as a weight control strategy.

How to Fast Safely

Fasting is not for everyone. Though some people describe feeling euphoric and energized, others feel cranky and sick. And if you’re pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn’t fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
If none of that applies to you and you think you’d like to try an occasional fast, here are some guidelines on how to do it safely.

1.      Keep it short. You don’t have to fast for days at a time to get the metabolic or weight loss benefits. As some of the studies I’ve posted demonstrate, skipping a meal every other day is enough to produce modest weight loss. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions. I don’t recommend going for longer than 36 hours.

2.      Stay hydrated .Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated. That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.

3.      Forego vigorous exercise while fasting. A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.

4.      Avoid operating heavy machinery. Don’t operate any heavy machinery--such as automobiles-- until you know how feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.

5.      Optimize your nutrition. When you’re not fasting be sure to eat wholesome, nutritious foods. If you’re going to eat less, the nutritional quality of what you do eat becomes that much more important. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.

6.      Don’t go too low. If your weight starts to dip below your healthy weight range, you’re fasting too often and may be at risk of nutritional deficiencies. Not sure what your healthy weight range is? I’ll put a link in the show notes to a calculator.

What are the Health Benefits of Fasting?

People have fasted as a spiritual practice since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes--and maybe even cancer.
As I explained in episodes #31 and #32, going without food for several hours does NOT cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes.
Short fasts also reduce oxidative stress and inflammation in cells. Many theorize that this helps prevent and repair DNA damage that could otherwise develop into cancer. There’s even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger senescence, or aging. In other words, fasting might help us live longer by keeping our organs youthful.
I want to emphasize that this is all still very much in the theoretical and experimental phase, but there are a lot of people who have embraced intermittent fasting as an anti-aging strategy. Some of them fast one day a week or one weekend a month. Others fast every other day. If you’re curious about how this works, I’ve put a link in the show notes to an interesting blog about one man’s experience with intermittent fasting.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you’re not fasting. It doesn’t seem to be about eating less as much as it’s about going longer between meals.

Fasting for Weight Loss

Intermittent fasting doesn’t necessarily lead to weight loss, but it often does. Research shows that when people skip a meal or stop eating for an entire day, they do tend to eat more at the next meal. But even if they allow themselves to eat as much as they want, they don’t quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy. I’ll post a link in the show notes to a summary of some research on this as well as a link to an article I wrote on the pros and cons of fasting as a weight control strategy.

How to Fast Safely

Fasting is not for everyone. Though some people describe feeling euphoric and energized, others feel cranky and sick. And if you’re pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn’t fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
If none of that applies to you and you think you’d like to try an occasional fast, here are some guidelines on how to do it safely.

1. Keep it short. You don’t have to fast for days at a time to get the metabolic or weight loss benefits. As some of the studies I’ve posted demonstrate, skipping a meal every other day is enough to produce modest weight loss. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions. I don’t recommend going for longer than 36 hours.
   
2. Stay hydrated. Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated. That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
   
3. Forego vigorous exercise while fasting. A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.
   
4. Avoid operating heavy machinery. Don’t operate any heavy machinery--such as automobiles-- until you know how feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.
   
5. Optimize your nutrition. When you’re not fasting be sure to eat wholesome, nutritious foods. If you’re going to eat less, the nutritional quality of what you do eat becomes that much more important. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.
   
6. Don’t go too low. If your weight starts to dip below your healthy weight range, you’re fasting too often and may be at risk of nutritional deficiencies. Not sure what your healthy weight range is? I’ll put a link in the show notes to a calculator.

- See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-are-health-benefits-fasting?page=all#sthash.wtIaCuxN.dpuf

What are the Health Benefits of Fasting?

Will fasting make you healthier or help you lose weight?

By

Monica Reinagel, M.S.,L.D./N,

Nutrition Diva

May 3, 2011

 8  0

 

I’ve gotten a lot of questions from listeners about fasting: Is it safe? Is it beneficial? How long should one fast? How often?

What are the Health Benefits of Fasting?

People have fasted as a spiritual practice since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes--and maybe even cancer.
As I explained in episodes #31 and #32, going without food for several hours does NOT cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes.
Short fasts also reduce oxidative stress and inflammation in cells. Many theorize that this helps prevent and repair DNA damage that could otherwise develop into cancer. There’s even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger senescence, or aging. In other words, fasting might help us live longer by keeping our organs youthful.
I want to emphasize that this is all still very much in the theoretical and experimental phase, but there are a lot of people who have embraced intermittent fasting as an anti-aging strategy. Some of them fast one day a week or one weekend a month. Others fast every other day. If you’re curious about how this works, I’ve put a link in the show notes to an interesting blog about one man’s experience with intermittent fasting.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you’re not fasting. It doesn’t seem to be about eating less as much as it’s about going longer between meals.

Fasting for Weight Loss

Intermittent fasting doesn’t necessarily lead to weight loss, but it often does. Research shows that when people skip a meal or stop eating for an entire day, they do tend to eat more at the next meal. But even if they allow themselves to eat as much as they want, they don’t quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy. I’ll post a link in the show notes to a summary of some research on this as well as a link to an article I wrote on the pros and cons of fasting as a weight control strategy.

How to Fast Safely

Fasting is not for everyone. Though some people describe feeling euphoric and energized, others feel cranky and sick. And if you’re pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn’t fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
If none of that applies to you and you think you’d like to try an occasional fast, here are some guidelines on how to do it safely.

1. Keep it short. You don’t have to fast for days at a time to get the metabolic or weight loss benefits. As some of the studies I’ve posted demonstrate, skipping a meal every other day is enough to produce modest weight loss. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions. I don’t recommend going for longer than 36 hours.
   
2. Stay hydrated. Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated. That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
   
3. Forego vigorous exercise while fasting. A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.
   
4. Avoid operating heavy machinery. Don’t operate any heavy machinery--such as automobiles-- until you know how feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.
   
5. Optimize your nutrition. When you’re not fasting be sure to eat wholesome, nutritious foods. If you’re going to eat less, the nutritional quality of what you do eat becomes that much more important. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.
   
6. Don’t go too low. If your weight starts to dip below your healthy weight range, you’re fasting too often and may be at risk of nutritional deficiencies. Not sure what your healthy weight range is? I’ll put a link in the show notes to a calculator.
   

 

Administrative
These tips are provided for your information and entertainment and are not intended as medical advice. Because everyone is different, please work with your health professional to determine what’s right for you.
Got a question or a comment for me?  Find me on Facebook and Twitter.
Have a great day and eat something good for me!
RESOURCES: 
Benefits of fasting for weight control and disease prevention (U.S. News and World Report)
Effect of intermittent fasting on insulin action (Journal of Physiology)
Effects of intermittent fasting on cardiovascular health (Annals of Nutrition and Metabolism)
A Year of Intermittent Fasting (Blog of one man’s experience)
Pros and Cons of Modified Fasting for Weight loss (Monica’s Nutrition Over Easy Blog)
What’s a healthy weight? (BMI Calculator)

- See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-are-health-benefits-fasting?page=all#sthash.wtIaCuxN.dpuf

What are the Health Benefits of Fasting?

Will fasting make you healthier or help you lose weight?

By

Monica Reinagel, M.S.,L.D./N,

Nutrition Diva

May 3, 2011

 8  0

 

I’ve gotten a lot of questions from listeners about fasting: Is it safe? Is it beneficial? How long should one fast? How often?

What are the Health Benefits of Fasting?

People have fasted as a spiritual practice since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes--and maybe even cancer.
As I explained in episodes #31 and #32, going without food for several hours does NOT cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes.
Short fasts also reduce oxidative stress and inflammation in cells. Many theorize that this helps prevent and repair DNA damage that could otherwise develop into cancer. There’s even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger senescence, or aging. In other words, fasting might help us live longer by keeping our organs youthful.
I want to emphasize that this is all still very much in the theoretical and experimental phase, but there are a lot of people who have embraced intermittent fasting as an anti-aging strategy. Some of them fast one day a week or one weekend a month. Others fast every other day. If you’re curious about how this works, I’ve put a link in the show notes to an interesting blog about one man’s experience with intermittent fasting.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you’re not fasting. It doesn’t seem to be about eating less as much as it’s about going longer between meals.

Fasting for Weight Loss

Intermittent fasting doesn’t necessarily lead to weight loss, but it often does. Research shows that when people skip a meal or stop eating for an entire day, they do tend to eat more at the next meal. But even if they allow themselves to eat as much as they want, they don’t quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy. I’ll post a link in the show notes to a summary of some research on this as well as a link to an article I wrote on the pros and cons of fasting as a weight control strategy.

How to Fast Safely

Fasting is not for everyone. Though some people describe feeling euphoric and energized, others feel cranky and sick. And if you’re pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn’t fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
If none of that applies to you and you think you’d like to try an occasional fast, here are some guidelines on how to do it safely.

1. Keep it short. You don’t have to fast for days at a time to get the metabolic or weight loss benefits. As some of the studies I’ve posted demonstrate, skipping a meal every other day is enough to produce modest weight loss. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions. I don’t recommend going for longer than 36 hours.
   
2. Stay hydrated. Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated. That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
   
3. Forego vigorous exercise while fasting. A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.
   
4. Avoid operating heavy machinery. Don’t operate any heavy machinery--such as automobiles-- until you know how feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.
   
5. Optimize your nutrition. When you’re not fasting be sure to eat wholesome, nutritious foods. If you’re going to eat less, the nutritional quality of what you do eat becomes that much more important. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.
   
6. Don’t go too low. If your weight starts to dip below your healthy weight range, you’re fasting too often and may be at risk of nutritional deficiencies. Not sure what your healthy weight range is? I’ll put a link in the show notes to a calculator.
   

 

Administrative
These tips are provided for your information and entertainment and are not intended as medical advice. Because everyone is different, please work with your health professional to determine what’s right for you.
Got a question or a comment for me?  Find me on Facebook and Twitter.
Have a great day and eat something good for me!
RESOURCES: 
Benefits of fasting for weight control and disease prevention (U.S. News and World Report)
Effect of intermittent fasting on insulin action (Journal of Physiology)
Effects of intermittent fasting on cardiovascular health (Annals of Nutrition and Metabolism)
A Year of Intermittent Fasting (Blog of one man’s experience)
Pros and Cons of Modified Fasting for Weight loss (Monica’s Nutrition Over Easy Blog)
What’s a healthy weight? (BMI Calculator)

- See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-are-health-benefits-fasting?page=all#sthash.wtIaCuxN.dpuf