Search Weight Loss Topics: |
Intermittent Fasting Offers Benefits Beyond Weight Loss, Article Suggests – Everyday Health
Each new year brings fresh proclamations about the best ways to lose weight and get healthier. Theres a lot of hype around extreme diets that have little research to support them, but an article published in December 2019 in The New England Journal of Medicine suggests that one popular approach intermittent fasting (IF) may be worth considering.
Research findings suggest that there are many changes that occur in the body and brain in response to IF that can improve health and protect against chronic diseases, says study coauthor Mark Mattson, PhD, a neuroscientist at Johns Hopkins University School of Medicine in Baltimore.
[Benefits] include improved glucose regulation, reduced blood pressure and resting heart rate, reduced inflammation, and improved muscle health, Dr. Mattson says.
In the article, researchers examined results from studies in animals and humans that focused on how IF may impact health markers such as metabolism and how IF may slow or reverse aging and disease.
RELATED: 6 Types of Intermittent Fasting: Which Is Right for You?
IF is an eating pattern [that] includes extended time periods during which no or very little food and caloric beverages are consumed, Mattson says.
There are many types of IF, but Mattson sees these practiced most frequently:
Several animal studies and some preliminary research in humans have shown that alternating between times of fasting and eating may support cellular health, probably by triggering an age-old adaptation to periods of food scarcity called metabolic switching, according to studies cited in the new article.
This switch happens when cells use up their stores of readily accessible glucose, or sugars, and begin converting fat into energy in a slower metabolic process. It normally takes about 16 hours without food for metabolic switching to occur, Mattson says.
During fasting, the liver converts fatty acids into ketones, a type of fuel released into the bloodstream when stores of glucose run out. Ketones also regulate the activity of many proteins and molecules that are known to influence health and aging.
As part of this process, IF triggers a stress response that increases the bodys antioxidant defenses against free radicals that damage cells and tissues, boosts DNA repair, removes damaged proteins, and curbs inflammation, animal studies have found. These processes can slow aging and are suppressed in people who overeat, researchers note in the article.
Time-restricted feeding (a form of intermittent fasting) has been shown to reprogram age-related pathways in our genes and may have an out with the old, in with the new effect on our cells and cell machinery, says Felicia Steger, PhD, of the University of Alabama at Birmingham. Dr. Steger was not involved with the current article.
Fasting gives our cells and tissues a break from processing and storing calories, and allows time to repair and regenerate, Steger says.
RELATED: Intermittent Fasting Puts Type 2 Diabetes in Remission in 3 Men
Decades of animal studies have linked calorie restriction and IF directly to an increased life span in mice and rats, but results in animals have been mixed, and there arent long-term studies in humans.
Both animals and humans have experienced improved physical function with IF that might also contribute to longevity, according to the article.
For example, mice with similar weight in one referenced study published in December 2014 in Cell Metabolism had more running endurance with IF than with unlimited access to food. And in another study published in October 2016 in the Journal of Translational Medicine, young men who fasted 16 hours a day lost fat while maintaining muscle mass during two months of resistance training.
If may also help slow aging processes in the brain, some research in animals and people suggests.
Studies in animals show that IF improves cognition, with gains in things like spatial memory, which is needed for navigation and recalling where things are located; associative memory, which is needed to understand the relationships between unrelated things; and working memory, which is needed for reasoning. IF also appears to reverse the negative effects of obesity, diabetes, and inflammation on spatial learning and memory in animals.
In a clinical trial published in theProceedings of the National Academy of Sciences, older adults improved verbal memory with IF. In another study of older adults with mild cognitive impairment, published in March 2016 in The Journal of Clinical Endocrinology & Metabolism, IF was associated with improvements in verbal memory, executive function, and global cognition after 12 months. And a separate clinical trial published online in April 2019 in CNS Spectrums found that two years of daily calorie restriction led to better working memory.
In addition to the aforementioned benefits, the article suggests IF may modify risk factors associated with obesity and diabetes, says Mattson.
Six short-term studies of overweight and obese adults have found that IF works as well as standard diets for weight loss specifically.
Two studies found that IF is associated with a reversal of insulin resistance, the bodys failure to respond normally to the hormone insulin, which is a hallmark of type 2 diabetes.
RELATED: 12 Possible Intermittent Fasting Benefits
While many human studies in the article have had encouraging results, much of the research cited is from studies that are too small and too brief to draw broad conclusions about long-term outcomes, the article authors caution.
We dont have long-term studies looking at adherence, which we know is absolutely key to successful lifestyle change, says Steger.
We also dont have nuanced results to individualize recommendations or clinical care, Steger adds. For instance, we dont know if healthy individuals gain any benefit to restricting the eating window in terms of preventing disease.
Its also important to keep in mind that IF does not give you permission to binge on pizza, doughnuts, cheeseburgers, and hot fudge sundaes.
While intermittent fasting can lead to modest weight loss, changing when you eat is probably not as effective as changing what you eat because losing weight ultimately depends on eating fewer calories than your body needs, Steger says. Intermittent fasting can lead to modest weight loss alone but will be more effective when combined with traditional weight management recommendations to reduce calories and increase exercise.
Fasting may also work best when paired with healthy eating habits, like a Mediterranean diet rich in fruits, vegetables, legumes, whole grains, fish, and unsaturated fats. Meanwhile, other people may combine IF with the popular ketogenic diet in the hope of supercharging their weight loss, though many experts caution that research on this combined approach is lacking.
IF is not distinct necessarily from a Mediterranean diet or other eating plans, says Susan Roberts, PhD, a professor of nutrition at Tufts University in Massachusetts, and founder of the iDiet weight loss program. You can do them both together.
Its possible that IF may offer benefits even when people dont have good eating habits, but those benefits wont necessarily be significant, says Dr. Roberts, who wasalso not involved in the article.
RELATED: Intermittent Fasting May Improve Metabolic Health, Small Study Finds
Some people shouldnt try IF, including pregnant or nursing women, children, the elderly, and individuals with any history of eating disorders, says Krista Varady, PhD, a professor of nutrition at the University of Illinois in Chicago. People with diabetes and some other chronic health problems should consult with a doctor before doing IF, Dr. Varady adds. (She also was not involved in the current article.)
Getting started with IF may mean tolerating side effects like headaches, nausea, constipation, and irritability, Varaday says. Most of these problems come from failing to drink enough water.
People dont realize theres so much water in foods that theyre not getting when they start fasting, and they get hangry and irritable, Varady says. If you just do eight glasses of water a day, youll probably be fine.
While no serious side effects have been seen with short-term IF regimens, little is known about the long-term outcomes.
The big question is whether it is healthy for the long term and manageable for more than a tiny percent of the population, says Roberts. There may be side effects with implications for long-term health that are not apparent for months, or even years.
For now, there are only about 25 to 30 studies of IF in humans, Varady says. Much more research is needed that follows people beyond 12 months.
Steger agrees that more long-term research is needed. The intermittent fasting field is still young, and we dont have long-term data on sustainability, nor do we have feasibility for different groups of people, Steger says. While IF may benefit many (or most) people, it may not work for everyone.
Originally posted here:
Intermittent Fasting Offers Benefits Beyond Weight Loss, Article Suggests - Everyday Health
- How To Lose Weight With Five Secret Tips [Last Updated On: June 13th, 2011] [Originally Added On: June 13th, 2011]
- How To Lose Weight Fast - Weight Loss Pills - Alli Diet Pills Reviewed - Appetite Suppressant [Last Updated On: June 13th, 2011] [Originally Added On: June 13th, 2011]
- How to Lose Weight Like a Celebrity [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- How To Lose Weight [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- How To Lose Weight Fast Because I'm Fat -This Simple Tip Will Help [Last Updated On: June 15th, 2011] [Originally Added On: June 15th, 2011]
- Trainer Struggles to Lose Weight [Last Updated On: June 15th, 2011] [Originally Added On: June 15th, 2011]
- Supersize vs Superskinny | Fear of Food | Channel 4 [Last Updated On: June 15th, 2011] [Originally Added On: June 15th, 2011]
- How To Lose Weight - How to Start - Healthy Weight Loss - Losing Weight The Hard Way Antishay Q [Last Updated On: June 17th, 2011] [Originally Added On: June 17th, 2011]
- How to Lose Weight with the Amazing Japanese Morning Bana... [Last Updated On: June 18th, 2011] [Originally Added On: June 18th, 2011]
- How to Lose Weight Fast - The truth about Fat Burning Foods and Weight Loss Programs [Last Updated On: June 21st, 2011] [Originally Added On: June 21st, 2011]
- Resolution: Lose Weight And Get In Shape! [Last Updated On: June 22nd, 2011] [Originally Added On: June 22nd, 2011]
- My 40lb Weight loss Before [Last Updated On: July 4th, 2011] [Originally Added On: July 4th, 2011]
- How To Lose Weight + Food Tips -- Losing Weight The Hard Way - Antishay Q [Last Updated On: July 4th, 2011] [Originally Added On: July 4th, 2011]
- How To Lose Weight Fast and Easy - One Year Later [Last Updated On: September 3rd, 2011] [Originally Added On: September 3rd, 2011]
- losing weight with photoshop [Last Updated On: September 6th, 2011] [Originally Added On: September 6th, 2011]
- Home ab workout: crunch exercise for 6-pack abs [Last Updated On: September 9th, 2011] [Originally Added On: September 9th, 2011]
- How to lose weight fast - THE BEST METHOD EVER ! [Last Updated On: September 9th, 2011] [Originally Added On: September 9th, 2011]
- Teen Weight Loss Tips! [Last Updated On: September 16th, 2011] [Originally Added On: September 16th, 2011]
- Running Tips : How to Lose Weight Running [Last Updated On: September 24th, 2011] [Originally Added On: September 24th, 2011]
- Why Can't I Lose Weight - Shocking Weight Loss Cover-up Exposed. [Last Updated On: September 24th, 2011] [Originally Added On: September 24th, 2011]
- My 100 lb Weight Loss Journey: A Follow Up [Last Updated On: October 3rd, 2011] [Originally Added On: October 3rd, 2011]
- Top 10 Healthy, Alkalizing Foods for Energy, PsycheTruth Nutrition [Last Updated On: October 3rd, 2011] [Originally Added On: October 3rd, 2011]
- Belly Fat Combat Member: Laura Dens Weight Loss Before And After [Last Updated On: October 3rd, 2011] [Originally Added On: October 3rd, 2011]
- Lose Weight with All Natural Whey Protein Powders.mp4 [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- losing weight. Start losing weight today.mp4 [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- How I lost weight [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- How To Lose Weight Fast - My Weight Loss Before And After [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- SURPRISING key to weight loss (must see!) [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- PODCAST: Dr. Barry Sears The Zone Diet - Reducing Inflammation Helps You Lose Weight [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- How I lost 90 pounds and kept it off [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose weight easy as 1-2-3 ( [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Endomorph Nutrition to Lose Weight Effectively Carb Sensitivity [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- 20 Minute Weight Loss [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Get six pack abs in 6 minutes on your couch. This Works! [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Weight Loss Motivation [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- Healthy Weight Loss Tips - Nutrition by Natalie [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- How To Lose Weight Fast - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- Yoga Exercises to Burn Fat and Lose Weight - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- WEIGHT LOSS TIPS FOR LOSING WEIGHT FAST—RAW FOOD WEIGHT LOSS—HOW TO LOSE WEIGHT FAST - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How to Lose Weight - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- Top 10 Best Foods - Nutrition by Natalie - Video [Last Updated On: October 18th, 2011] [Originally Added On: October 18th, 2011]
- Free Weight Loss Hypnosis Video - Video [Last Updated On: October 24th, 2011] [Originally Added On: October 24th, 2011]
- Dr. Oz Takes Losing Weight To The Extreme - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- Best way for girls to lose weight 2011 - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- WANT TO LOSE WEIGHT? MAKE HEALTH YOUR HOBBY! 80-10-10 FTW! - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- What's Wrong with this Weight Loss Picture? - PART 1 of 2 - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- What's Wrong with this Weight Loss Picture? - PART 2 of 2 - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- THE FAT GENE FOUND! - Medical Weight Loss/Obesity Research - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- How to Lose Weight, The Healthy Way! (Part 1) - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- Tip to Lose Weight: How to Know If You Ate Too Many Carbs - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- POP Pilates for Weight Loss - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- How To Enjoy Summer and Lose Weight By Running - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- The Last 40 Pounds - Lose Weight witout Dieting - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Take The Beachbody Challenge And Win Money For Losing Weight - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Losing Weight Oct 22 2011 - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Day 11: 30 Day Weight Loss Journey - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Ayurveda Aur Hum - How to Lose Weight - Obesity Cure - Ayurveda - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Lose weight by cycling and diet low-calorie fatburner 1 on 1 - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- How to Lose Weight Fast- Using The Weight Loss Bully - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Meals to Lose Weight by: Mexican Salad - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Workout Routines To Lose Weight - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Day 7: 30 Day Weight Loss Journey - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Portland Personal Trainer - How to lose weight - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Fast Weight Loss Tips | Tips For Fast Rapid Weight Loss - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Ayurveda Aur Hum - Lose Weight without Dieting - Ayurveda - Video [Last Updated On: November 8th, 2011] [Originally Added On: November 8th, 2011]
- Ultimate Weight Loss 4 Men/Women - Video [Last Updated On: November 8th, 2011] [Originally Added On: November 8th, 2011]
- My Weight Loss Journey - How I lost Weight Fast - Video [Last Updated On: November 8th, 2011] [Originally Added On: November 8th, 2011]
- How to Lose Weight Fast and Easy / How to Lose Belly Fat Fast for men / women teenagers - Video [Last Updated On: November 8th, 2011] [Originally Added On: November 8th, 2011]
- Why You Can't Lose Weight, Healthy Food, Austin Wellness - Video [Last Updated On: November 16th, 2011] [Originally Added On: November 16th, 2011]
- How To Lose Weight In College: The SarahFit College Diet - Video [Last Updated On: November 16th, 2011] [Originally Added On: November 16th, 2011]
- U2 - With or Without you - lyrics - Video [Last Updated On: November 16th, 2011] [Originally Added On: November 16th, 2011]
- Weight Loss Advice - How To Start Losing Weight - Video [Last Updated On: November 16th, 2011] [Originally Added On: November 16th, 2011]
- How To Stop Cravings [Last Updated On: November 17th, 2011] [Originally Added On: November 17th, 2011]
- Vegan Cheesecake: Cooking to LOSE WEIGHT! - Video [Last Updated On: November 17th, 2011] [Originally Added On: November 17th, 2011]
- Lose weight and get in shape! - New years resolution - Video [Last Updated On: November 17th, 2011] [Originally Added On: November 17th, 2011]
- Tips for Weight Loss Through Running Video - About.com - Video [Last Updated On: November 19th, 2011] [Originally Added On: November 19th, 2011]
- Weight Loss Motivation : 42 pounds [Last Updated On: November 19th, 2011] [Originally Added On: November 19th, 2011]
- Cold Weather And Weight Loss - Video [Last Updated On: November 19th, 2011] [Originally Added On: November 19th, 2011]
- lose weight this holiday season.mp4 - Video [Last Updated On: November 19th, 2011] [Originally Added On: November 19th, 2011]
- Weight Loss in a HURRY! - Video [Last Updated On: November 26th, 2011] [Originally Added On: November 26th, 2011]