Intermittent Fasting

Apr 07

Intermittent Fasting

empty_plateIn the face of all the rage about eating several small meals per day instead of three big ones, comes some interesting research on the benefits of fasting.  Still a little controversial, one of the most popular explanations is found in the e-book “Eat-Stop-Eat” by Brad Pilon, and there is another version of IF running around called “Fast-5” (a free download when you register for a free account), and it’s a large component of paleolithic nutrition, which is also becoming quite popular.

Brad’s version is, by far, the most researched and comprehensive, but the “Fast-5” is also an interesting twist.  The basic premise is that short-term intermittent fasting is a healthy lifestyle choice not just for weight loss, but for overall health.  The idea is to have 1 or 2 short fasts (ideally 24 hrs) every week, and to structure them so that you still eat every day.  For example, in “Eat-Stop-Eat” you fast from 6pm-6pm – so after dinner to right before dinner the next day, once or twice a week.  In “Fast-5” it’s recommended that you eat only from 5pm -10pm every night, and fast 19 hours a day.

Brad Pilon also recommends regular resistance training – like weight training, to avoid the loss of muscle.

There are many benefits to fasting:

  • Decreased body fat & body weight
  • Maintenance of skeletal muscle mass
  • Decreased blood glucose levels
  • Decreased insulin levels & increased insulin sensitivity
  • Increased lipolysis & fat oxidationIncreased Uncoupling Protein 3 mRNA
  • Increased norepinephrine & epinephrine levels
  • Increased Glucagon levels Increased growth hormone levels. (Eat-Stop-Eat, page 44)

There is a lot of fear wrapped up in fasting – like muscle loss, lowered metabolism, etc. not all of which is based on science.  Several months ago I came across this interesting podcast “Metabolism Myths” which started me thinking about the benefits of fasting, and of not living in a permanently “fed” state, and in researching IF I also came across this interesting article – a little hard to read, but very informative: An Objective Look at Intermittent Fasting.

All in all, an interesting journey.  The jury isn’t out yet, but it’s definitely worth taking a good look.  I mean, let’s face it, we Westerners are simply too “fed up” in every area.  A little abstention really can’t hurt, now, can it?

Happy Walking!

Darlene

PS – don’t forget to check out my two new programs:  Walking Clubs and Total Body Radiance!




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Who is Darlene Hull?
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* Any link with an asterisk (*) denotes an affiliate link or a source with some kind of payback for me.
The advice offered in this blog is based upon the author’s own experience. The author is not engaged in rendering professional advice or services to the readers. The ideas, procedures, and suggestions in this blog are not intended to replace a consultation with a physician or other qualified healthcare professional. All matters regarding your health require medical supervision. The author shall have neither liability nor responsibility to any person or entity that incurs any loss, damage, or injury caused directly, or indirectly from any information or suggestion in this Program.
* Any link with an asterisk (*) denotes an affiliate link or a source with some kind of payback for me.
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