Is intermittent fasting the diet for you?  Here's What Science Says - Global Rotation

Is intermittent fasting the diet for you? Here’s What Science Says – Global Rotation

What if I told you that all you had to do to lose weight was read the calendar and tell the time? These are the basics for a successful intermittent fasting diet.

Could it be that simple, though? does it work? What is the scientific basis for fasting? As a registered dietitian and expert in human nutrition and metabolism, I often ask such questions.

Simply put, intermittent fasting is defined as alternating between specific periods of fasting and periods in which food intake is permitted. One way is alternate day fasting. On “fasting days,” adherents of this type of fasting are limited to consuming no more than 500 calories per day; On the “days of feast”, which occur every two days, they can eat freely, without restrictions on the types and quantities of foods eaten.

Other methods include the increasingly popular 5:2 method. This type of fasting includes five days of Eid and two days of fasting per week.

Another difference is based on time-restricted eating. This means that followers must fast for a set number of hours – typically 16 to 20 hours per day – while consuming foods freely within a set period of four to eight hours.

But what about eating breakfast and then eating smaller meals throughout the day to keep the body’s metabolism going? After all, this is the conventional wisdom that many of us have grown up with.

To answer these questions, it is helpful to understand the basics of human metabolism.

A TV presenter went on an intermittent fast for two months to lose weight. Did you succeed?

Human Metabolism 101

The human body requires a constant supply of energy to sustain life, and the foods we eat provide us with this energy. But because eating is often followed by periods of time without eating, a complex set of biological pathways has been devised to meet the body’s energy needs between meals.

Most pathways run at some level all the time, but they fluctuate after a meal in a predictable pattern called a rapid feeding cycle. Cycle time frames can vary, depending on the types of food eaten, meal size, and a person’s activity level.

So what happens, metabolically speaking, after we eat? Consuming carbohydrates and fats causes high blood glucose as well as lipid levels, which include cholesterol and triglycerides.

This causes insulin to be released from the pancreas. Insulin helps tissues throughout the body absorb glucose and fat, which provide tissues with energy.

Once energy needs are met, the remaining glucose is stored in the liver and skeletal muscle in a condensed form called glycogen. When glycogen stores are filled, the excess glucose is converted into fatty acids and stored in adipose tissue.

About three to 18 hours after a meal — again, depending on a person’s activity level and meal size — the amount of glucose and lipids circulating in the blood returns to baseline levels. So the tissues must then rely on the fuel sources already in the body, namely glycogen and fat. A hormone called glucagon, secreted by the pancreas, helps facilitate the breakdown of glycogen and fats to provide energy for the body between meals.

Glucagon also initiates a process known as gluconeogenesis, which is the synthesis of glucose from non-food sources. This helps maintain the correct level of glucose levels in the blood.

When the body reaches a true fasted state—about 18 hours to two days without eating additional food—the body’s stores of glycogen are depleted, and tissues such as the heart and skeletal muscle begin to rely heavily on fat for energy. This means an increase in the breakdown of stored fat.

“WL!” You can say. So is intermittent fasting the key to the ultimate fat burning? Well, it’s not that simple. Let’s review what happens next.

state of hunger

Although many tissues adapt to use fat for energy, the brain and red blood cells need a constant supply of glucose. But when glucose is not available due to fasting, the body begins to break down its own proteins and convert them into glucose instead. However, because proteins are also needed to support basic body functions, this is not a sustainable process.

When the body goes into a state of starvation, the body goes into self-preservation mode, and a metabolic shift occurs in an effort to spare the body’s protein. The body continues to manufacture glucose for those cells and tissues that need it most, but the breakdown of stored fat also increases to provide energy for tissues such as skeletal muscle, heart, liver, and kidneys.

This also promotes ketogenesis, or the formation of ketone bodies – molecules that are produced in the liver as an energy source when glucose is not available. In a state of starvation, ketone bodies are important energy sources, because the body is not able to use fats only for energy. This is why it is inaccurate when some proponents of intermittent fasting claim that fasting is a way to “burn only fat” – it is not biologically possible.

What happens at breakfast? The course starts again. Blood glucose and lipids return to basal levels, and energy levels in the body are maintained smoothly through the transition between metabolic pathways described previously. The cool thing is that we don’t even have to think about it. The body is prepared to adapt between periods of fasting and fasting.

Intermittent fasting fact or fiction? What the science actually says.

Possible downsides

If the diet’s “all or nothing” approach to weight loss sounds appealing to you, chances are it may work. In fact, intermittent fasting regimens have resulted in clinically significant weight loss. Intermittent fasting may also reduce disease risk by lowering blood pressure and blood lipid levels.

On the flip side, several studies have shown that weight loss from intermittent fasting is no greater than weight loss from a standard calorie-restricted diet.

In fact, the weight loss caused by intermittent fasting is not due to spending time in some kind of magical metabolic window, but rather to reducing calorie intake in general. On Eid days, dieters do not fully make up for the lack of food on fasting days. This is what leads to light to moderate weight loss. About 75% of the weight is fat mass. The rest is a lean mass. This is about the same percentage as a standard low-calorie diet.

If you still want to go ahead with intermittent fasting, keep a few things in mind. First, there are no studies on the long-term safety and effectiveness of following this type of diet. Second, studies show that intermittent fasting people do not get enough of some nutrients.

Exercise is another thing to consider. It helps maintain lean muscle mass and may also contribute to increased weight loss and long-term weight maintenance. This is important, because roughly a quarter of the weight lost on any diet is muscle tissue, and the effectiveness of intermittent fasting for weight loss for only short periods has been demonstrated.

Also, once you stop following the intermittent fasting diet, you are very likely to gain weight again. This is a critical consideration, because many people find it difficult to follow the diet in the long term. Imagine the challenge of planning six months of feasting and fasting around family dinners, holidays and parties. Then imagine doing this for a lifetime.

In the end, the best approach is to follow an eating plan that meets current nutritional recommendations and matches your lifestyle.

2022-05-21 08:33:06

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