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diet

Intermittent fasting

Diet

You know how you tend to wander in and out of the kitchen at your office a bunch of times every day…and you’re greeted by coworkers who are doing the same? That’s because Americans are grazers. We love to eat, and studies suggest we also snack up to 3 times a day, which isn’t necessarily a good thing! The popularity of intermittent fasting (IF), also known as time-restricted eating, may be in response to our grazing habits. It’s one of the few diets that gets a hearty endorsement from both celebrities and medical experts: Kourtney Kardashian, Chris Pratt, and other celebs have touted its purported weight loss benefits, while scientists appreciate its potential for general health. In terms of putting the diet into practice, almost everyone who tries it likes that it’s open to interpretation and customizable to your lifestyle. IF isn’t really a diet—it’s a dietary pattern. It involves periods of eating (feasting) followed by fasting. The fasting period generally lasts between 12 and 16 hours, so you eat during specific hours in the daytime and fast during the evening and overnight. Some prefer making the fasting period anywhere from 14 to 36 hours...or even longer. Others prefer to limit what they eat 1 to 3 days a week, then eat freely other days. So, what does ”fasting” actually mean? What’s off limits, and what’s not? Again, a lot of this is totally your call. Some fasters only have water or herbal tea. Other people allow themselves juices, coffee, and smoothies. The best part: Most fasting hours take place overnight while you are sleeping. So don’t fear, grazers—even if this plan sounds too difficult for your eating habits, it might not be such a hard adjustment!

Foods to Eat

No specific foods are recommended, because intermittent fasting doesn’t apply to what you eat. Instead, it applies to when you should eat. That said, you should still try to eat healthy foods whenever you can.

Foods to Avoid

No specific foods to avoid.

What Studies Say

Intermittent fasting has a lot of scientific evidence supporting its purported health benefits. One recent study found that fasting can reduce oxidative damage and inflammation, optimize energy metabolism, and bolster cellular protection—all benefits to people who live with a chronic condition. It has also been found to be a helpful alternative to calorie restriction in reducing the risk of type 2 diabetes. Another study found it can even be beneficial in reducing the risk of breast cancer recurrence. Health benefits appear to be related to a process that enhances mitochondrial health, DNA repair, and a process called autophagy, which is a cellular clean-up mechanism.

Effort Level

No specific foods are recommended, because intermittent fasting doesn’t apply to what you eat. Instead, it applies to when you should eat. That said, you should still try to eat healthy foods whenever you can.

Videos about Intermittent fasting

Books about Intermittent fasting

book

The Complete Guide to Fasting

A REVOLUTIONARY ANCIENT SECRET: FASTING A guide to fasting correctly and safely in order to maintain healthy weight and insulin levels. Thousands of books have been written about the latest and greatest diets that will help people lose weight and improve health. But a key element in any successful nutritional health program is a tried-and-true method that most people haven't thought about - yet it could be revolutionary for taking health to the next level. This ancient secret is fasting. Fasting is not about starving oneself. When done right, it's an incredibly effective therapeutic approach that produces amazing results regardless of diet plan. In fact, Toronto-based nephrologist Dr Jason Fung has used a variety of fasting protocols with more than 1,000 patients, with fantastic success. In THE COMPLETE GUIDE TO FASTING, he has teamed up with international bestselling author and veteran health podcaster Jimmy Moore to explain what fasting is really about, why it's so important, and how to fast in a way that improves health. Together, they make fasting as a therapeutic approach both practical and easy to understand. THE COMPLETE GUIDE TO FASTING explains: why fasting is actually good for health who can benefit from fasting (and who won't) the history of fasting the various ways to fast what to expect when starting to fast how to track progress while fasting the weight loss effects of fasting how to ward off potential negative effects from fasting The book also provides tools to help readers get started and get through their fasts, including a 7-Day Kick-Start Fasting Plan and healing liquid recipes.

Podcasts about Intermittent fasting

podcast

FoundMyFitness: Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work Strategies

This is a nearly 2-hour round 2 episode with none other than Dr. Satchin Panda of the Salk Institute! At nearly two hours of dialog, this episode touches on a lot of material but has a special focus on practical implementation of time-restricted eating. Put another way, I kept a list of a lot of questions that seem to keep coming up and present them directly to Satchin. We talk about dealing with shift work, black coffee when fasting, and some of the distinctions between Satchin's approach to time-restricted eating which is influenced by his deep background in circadian biology and more conventional protocols like 16:8 that many people are familiar with. In addition to these important and very practical how-to tidbits, we dive into lots of interesting new territory as well, including... How human anecdote and animal evidence suggests time-restricted feeding may be especially useful for gut-related issues, including inflammatory bowel disease and acid reflux. The fascinating way Dr. Panda is using human anecdote from his trial to ask new scientific questions he wouldn't think to ask and then going back to animal data to figure it out and how this unique approach forms a sort of closed loop pattern: animal → human feedback → back to animal for mechanism. How labs doing caloric restriction research may have actually been reaping the benefits of time-restricted without realizing it as an incidental to their experimental design. The revelation that 70% of FDA drugs are subject to circadian effects and are either less effective or more effective at certain times of the day. The effect melatonin has on the pancreatic production of insulin and the insight this lends to why we should probably stop eating 3-4 hours before we go to bed. The bizarre way circadian rhythms affects everything from susceptibility to UV damage to recovery from surgery to cancer risk.

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