Alternate-day fasting and chronic disease prevention -
This phenomenon may or may not be linked with dietary therapy. The participants were proposed to be consuming more fruits and vegetables on feed days. Those clinical manifestations would gradually disappear in the course of the experiment.
This meta-analysis included seven RCTs and concentrating on the efficacy of ADF in participants. Compared with previous studies, our study had some advantages; the data were derived from randomized, double-blind, controlled trials.
However, this study also has some limitations, which reflect the common limitations of other systematic reviews and meta-analyses. First of all, this article did not include numerous RCTs such as unpublished studies, which limit evidence to affect study quality. Second, RCTs had low methodological rigor and short intervention; more appropriate high-quality trials are needed to improve the accuracy of results.
In summary, this meta-analysis suggests that ADF is a viable diet strategy for weight loss, and it has a substantial improvement in risk indicators for diseases in obese or normal people.
Therefore, adults, whether healthy or not, should perform ADF with recommendations of clinical physicians to prevent adverse effects. YL: literature search. ZG: study design and data collection. TC: data interpretation.
JW and YZ: writing. All authors contributed to the article and approved the submitted version. This work was supported by the National Nature Science Foundation of China nos.
tsqn , Beijing Municipal Administration of Hospitals' Ascent Plan, code: DFL, and Beijing Municipal Administration of Hospitals Clinical Medicine Development of Special Funding Support, code: ZYLX The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
ADF, alternate day fasting; RCTs, randomized controlled trials; TC, total cholesterol; BMI, body mass index; LDL, low-density lipoprotein; LDL, low-density lipoprotein; TG, triglycerides; SBP, systolic blood pressure; DBP, diastolic blood pressure; HDL, high-density lipoprotein; HOMA-IR, homeostasis model assessment-insulin resistance; FBS, fasting blood sugar; MD, mean difference; OR, odds ratio; CI, confidence intervals; CR, calorie restriction.
Wilson PW, D'Agostino RB, Sullivan L, Parise H, Kannel WB. Overweight and obesity as determinants of cardiovascular risk: the Framingham experience. Arch Intern Med. doi: PubMed Abstract CrossRef Full Text Google Scholar. Popkin BM, Gordon-Larsen P. The nutrition transition: worldwide obesity dynamics and their determinants.
Int J Obes Relat Metab Dis. Kroemer G, López-Otín C, Madeo F, De Cabo R. Carbotoxicity—noxious effects of carbohydrates. Curioni CC, LourenO PM. Long-term weight loss after diet and exercise: a systematic review. Int J Obes. Villareal DT, Chode S, Parimi N, Sinacore DR, Hilton T, Armamento-Villareal R, et al.
Weight loss, exercise, or both and physical function in obese older adults. N Engl J Med. CrossRef Full Text Google Scholar. Miller WC, Koceja DM, Hamilton EJ. A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention.
Int J Obes Relat Metab Disord. Wu T, Gao X, Chen M, Dam RMV. Long-term effectiveness of diet-plus-exercise interventions vs. diet-only interventions for weight loss: a meta-analysis.
Obes Rev. Wood PD, Stefanick ML, Williams PT, Haskell WL. The effects on plasma lipoproteins of a prudent weight-reducing diet, with or without exercise, in overweight men and women.
J Cardiopulm Rehabil. Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, et al. Effect of alternate-day fasting on weight loss, weight maintenance, and cardioprotection among metabolically healthy obese adults.
JAMA Intern Med. Hansen D, Dendale P, Berger J, van Loon LJC. The effects of exercise training on fat-mass loss in obese patients during energy intake restriction.
Sports Med. Ross R, Rissanen J, Pedwell H, Clifford J, Shragge P. Influence of diet and exercise on skeletal muscle, and visceral adipose tissue in men. J Appl Physiol. Fock KM, Khoo J. Diet and exercise in management of obesity and overweight. J Gastroenterol Hepatol. Jensen MD, Ryan DH, Apovian CM, Ard JD, Comuzzie AG, Donato KA, et al.
J Am Coll Cardiol. Moreira EAM, Most M, Howard J, Ravussin E. Dietary adherence to long-term controlled feeding in a calorie-restriction study in overweight men and women.
Nutr Clin Pract. Moroshko I, Brennan L, O"Brien P. Predictors of dropout in weight loss interventions: a systematic review of the literature.
Antoni R, Johnston KL, Collins AL, Robertson MD. Intermittent v. Br J Nutr. Mattison JA, Colman RJ, Beasley TM, Allison DB, Kemnitz JW, Roth GS, et al. Caloric restriction improves health and survival of rhesus monkeys. Nat Commun. Redman LM, Heilbronn LK, Martin CK, de Jonge L, Williamson DA, Delany JP, et al.
Metabolic and behavioral compensations in response to caloric restriction: implicationsfor the maintenance of weight loss. PLoS ONE. Varady KA, Klempel MC, Kroeger CM, Trepanowski JF, et al.
Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutr J. Varady KA, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults.
Am J Clin Nutr. Klempel MC, Kroeger CM, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials.
Luigi F. Aging, adiposity, and calorie restriction. Tinsley GM, La BPM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. PubMed Abstract Google Scholar. Hoddy KK, Kroeger CM, Trepanowski JF, Barnosky A, Bhutani S, Varady KA. Meal timing during alternate day fasting: impact on body weight and cardiovascular disease risk in obese adults.
Ganesan K, Habboush Y, Sultan S. Intermittent fasting: the choice for a healthier lifestyle. Mosley M, Spencer M.
The Fastdiet: Lose Weight, Stay Healthy, and Live Longer With the Simple Secret of Intermittent Fasting. Atria Books. Britain Google Scholar. The Fast Diet For Beginners.
Berkeley, CA: Rockridge Press Moher D. Corrigendum to: preferred reporting items for systematic reviews and meta-analyses: the PRISMA statement. Int J Surg. Vader JP. Randomised controlled trials: a user's guide.
DerSimonian R, Laird N. Meta-analysis in clinical trials. Control Clin Trials. Johari MI, Yusoff K, Haron J, Nadarajan C, Ibrahim KN, Wong MS, et al. A randomised controlled trial on the effectiveness and adherence of modified alternate-day calorie restriction in improving activity of non-alcoholic fatty liver disease.
Sci Rep. Barnosky A, Kroeger CM, Trepanowski JF, Klempel MC Bhutani, et al. Effect of alternate day fasting on markers of bone metabolism: an exploratory analysis of a 6-month randomized controlled trial. Nutr Healthy Aging. Cho AR, Moon JY, Kim S, An KY, Oh M, Jeon JY, et al. Effects of alternate day fasting and exercise on cholesterol metabolism in overweight or obese adults: a pilot randomized controlled trial.
Metab Clin Exp. Minsuk O, Sue K, Ki-Yong A, Jihee M, In YH, Junga L, et al. Effects of alternate day calorie restriction and exercise on cardio-metabolic risk factors in overweight and obese adults: an exploratory randomized controlled study. BMC Public Health. Stekovic S, Hofer SJ, Tripolt N, Aon MA, Royer P, Pein L, et al.
Alternate day fasting improves physiological and molecular markers of aging in healthy, non-obese humans. Cell Metab. Mohsen M, Peyman R, Owais C, Mohsen N.
In terms of cancer risk, there is no human evidence to date, yet animal studies found decreases in lymphoma incidence, longer survival after tumor inoculation, and lower rates of proliferation of several cell types.
The findings in animals suggest that ADF may effectively modulate several risk factors, thereby preventing chronic disease, and that ADF may modulate disease risk to an extent similar to that of CR.
More research is required to establish definitively the consequences of ADF. Abstract Calorie restriction CR and alternate-day fasting ADF represent 2 different forms of dietary restriction. Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.
Another review found that intermittent fasting was more effective in inducing weight loss compared to continuous calorie restriction. In addition, other research has found that fasting may lead to greater reductions in body fat and belly fat compared to continuous calorie restriction.
Research shows that this key hormone is involved in metabolism , weight loss, and muscle growth. Several studies have found that fasting could naturally increase HGH levels. One review article noted that fasting for Studies show that fasting can increase levels of human growth hormone HGH , an important protein hormone that plays a role in growth, metabolism, weight loss, and muscle strength.
Several animal studies have found promising results on the potential lifespan-extending effects of fasting. One study analyzed the effects of periodic fasting on the human gut and found that fasting increased the diversity of helpful bacteria in the gut microbiome, including the Christensenella species, which are related to longevity.
The researchers also noted an increase in sirtuins, proteins involved in metabolic regulation that are also associated with longevity.
A review of older human and animal research has turned up similar findings, reporting that fasting could be effective in increasing longevity and delaying disease. However, further studies are needed to understand how fasting may impact longevity and aging in humans and which fasting plans are most effective.
Animal studies have found that fasting could delay aging and increase longevity, but human research is still lacking. A review published in the American Cancer Society Journal notes that intermittent fasting may benefit the treatment and prevention of cancer in some situations.
It may decrease tumor growth and toxicity from chemotherapy in some people. But they note that more high quality clinical trials are needed and recommend that people undergoing cancer treatment only do intermittent fasting as part of a clinical trial.
For some situations and types of cancer, it could potentially have a negative effect. Despite these promising findings, additional studies are needed to look at how fasting may influence cancer development and treatment in humans. Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.
There are many different types of fasts, making it easy to find a method that fits your lifestyle. For example, intermittent fasting can be broken down into subcategories , such as alternate-day fasting , which involves eating every other day, or time-restricted feeding, which entails limiting intake to just a few hours each day.
There are different ways to practice fasting, which makes it easy to find a method that fits into just about any lifestyle. Experiment with different types to find what works best for you.
Fasting may not be suitable for everyone and may cause side effects. For example, if you have diabetes, fasting can lead to spikes and crashes in your blood sugar levels, which could be dangerous.
Additionally, fasting is not generally recommended without medical supervision for older adults, adolescents, people with underweight, or people undergoing cancer treatment. If you decide to try fasting, be sure to stay well-hydrated and fill your diet with nutrient-dense foods during your eating periods to maximize the potential health benefits.
Additionally, if fasting for longer periods, try to minimize intense physical activity and get plenty of rest. When fasting, be sure to stay hydrated, eat nutrient-dense foods, and get plenty of rest. Fasting may have potential health benefits, including weight loss, improved blood sugar control, heart health, brain function, and cancer prevention.
When coupled with a nutritious diet and healthy lifestyle , incorporating fasting into your routine could benefit your health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Intermittent fasting is a popular dieting strategy that's used for a variety of health benefits, such as weight loss and improved blood sugar control….
Fat fasting is claimed to help break weight loss plateaus or get back into ketosis after a cheat day. This article explores what fat fasting is and…. Your metabolism determines how many calories you burn each day.
Alternate-day fasting may help chroic weight loss Hydration for athletes may fastibg Healthy fats for athletes risk factors related dsiease heart disease and Healthy fats for athletes 2 diabetes. Alternate-day fasting ADF is an intermittent fasting approach. Examples include:. Krista Varady, who has conducted most of the studies on ADF. The health and weight loss benefits seem to be the same regardless of whether the fasting-day calories are consumed at lunch or dinner, or as small meals throughout the day 4.Alternate-day fasting and chronic disease prevention -
Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. PubMed Abstract Google Scholar. Hoddy KK, Kroeger CM, Trepanowski JF, Barnosky A, Bhutani S, Varady KA. Meal timing during alternate day fasting: impact on body weight and cardiovascular disease risk in obese adults.
Ganesan K, Habboush Y, Sultan S. Intermittent fasting: the choice for a healthier lifestyle. Mosley M, Spencer M. The Fastdiet: Lose Weight, Stay Healthy, and Live Longer With the Simple Secret of Intermittent Fasting. Atria Books. Britain Google Scholar. The Fast Diet For Beginners.
Berkeley, CA: Rockridge Press Moher D. Corrigendum to: preferred reporting items for systematic reviews and meta-analyses: the PRISMA statement. Int J Surg. Vader JP. Randomised controlled trials: a user's guide. DerSimonian R, Laird N.
Meta-analysis in clinical trials. Control Clin Trials. Johari MI, Yusoff K, Haron J, Nadarajan C, Ibrahim KN, Wong MS, et al. A randomised controlled trial on the effectiveness and adherence of modified alternate-day calorie restriction in improving activity of non-alcoholic fatty liver disease.
Sci Rep. Barnosky A, Kroeger CM, Trepanowski JF, Klempel MC Bhutani, et al. Effect of alternate day fasting on markers of bone metabolism: an exploratory analysis of a 6-month randomized controlled trial.
Nutr Healthy Aging. Cho AR, Moon JY, Kim S, An KY, Oh M, Jeon JY, et al. Effects of alternate day fasting and exercise on cholesterol metabolism in overweight or obese adults: a pilot randomized controlled trial.
Metab Clin Exp. Minsuk O, Sue K, Ki-Yong A, Jihee M, In YH, Junga L, et al. Effects of alternate day calorie restriction and exercise on cardio-metabolic risk factors in overweight and obese adults: an exploratory randomized controlled study.
BMC Public Health. Stekovic S, Hofer SJ, Tripolt N, Aon MA, Royer P, Pein L, et al. Alternate day fasting improves physiological and molecular markers of aging in healthy, non-obese humans.
Cell Metab. Mohsen M, Peyman R, Owais C, Mohsen N. The effect of Ramadan fasting on cardiovascular risk factors and anthropometrics parameters: a systematic review. Pak J Med Sci. European Association for the Study of the Liver EASL European Association for the Study of Diabetes EASD European Association for the Study of Obesity EASO.
EASL-EASD-EASO clinical practice guidelines for the management of non-alcoholic fatty liver disease. J Hepatol. Chitturi S, Wong WS, Chan WK, Wong LH, Wong KH, et al. The asia-pacific working party on nonalcoholic fatty liver disease guidelines part 2: management and special groups.
Jeffery RW, Drewnowski A, Epstein LH, Stunkard AJ, Hill DR. Long-term maintenance of weight loss: current status. Health Psychol. Varady KA, Allister CA, Roohk DJ, Hellerstein MK. Improvements in body fat distribution and circulating adiponectin by alternate-day fasting versus calorie restriction.
J Nutr Biochem. Brandhorst S, Choi IY, Wei M, Cheng CW, Sedrakyan S, Navarrete G, et al. A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan.
Allaire M, Rautou PE, Codogno P Lotersztajn, et al. Autophagy in liver diseases: time for translation? Saito T. Autophagy regulates lipid metabolism through selective turnover of ncor1. Son HH, Moon JY, Seo HS, Kim HH, Chung BC, Choi MH. High-temperature GC-MS-based serum cholesterol signatures may reveal sex differences in vasospastic angina.
J Lipid Res. Wilund KR, Feeney LA, Tomayko EJ, Weiss EP, Hagberg JM. Effects of endurance exercise training on markers of cholesterol absorption and synthesis.
Physiol Res. Kris-Etherton P, Eckel RH, Howard BV, St Jeor S, Bazzarre TL, Nutrition Committee Population Science Committee and Clinical Science Committee of the American Heart Association. AHA science advisory: lyon diet heart study. Schwingshackl L, Hoffmann G. Low-carbohydrate diets and cardiovascular risk factors.
Kelley GA, Kelley KS, Roberts S, Haskell W. Comparison of aerobic exercise, diet or both on lipids and lipoproteins in adults: a meta-analysis of randomized controlled trials. Clin Nutr. Abbasi F, Brown BW, Lamendola C, Mclaughlin T, Reaven GM. Relationship between obesity, insulin resistance, and coronary heart disease risk.
Harris L, Hamilton S, Azevedo LB, Olajide J, Ells L. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database Syst Rev Implem Rep. Lowe DA, Wu N, Rohdin-Bibby L, et al.
Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity: the TREAT randomized clinical trial.
Schafer AL. Decline in bone mass during weight loss: a cause for concern? J Bone Miner Res. Villareal DT, Fontana L, Das SK, Redman L, Smith SR, Saltzman E, et al. Effect of two-year caloric restriction on bone metabolism and bone mineral density in non-obese younger adults: a randomized clinical trial.
Wiklund P, Toss F, Weinehall L, Hallmans G, Franks PW, NordstrM A, et al. Abdominal and gynoid fat mass are associated with cardiovascular risk factors in men and women. J Clin Endocrinol Metab. Dattilo AM, Kris-Etherton PM.
Effects of weight reduction on blood lipids and lipoproteins: a meta-analysis. Jae SY, Fernhall B, Heffernan KS, Jeong M, Chun EM, Sung J, et al. Effects of lifestyle modifications on c-reactive protein: contribution of weight loss and improved aerobic capacity. Schwingshackl L, Zähringer J, Nitschke K, Torbahn G, Lohner S, Kühn T, et al.
Impact of intermittent energy restriction on anthropometric outcomes and intermediate disease markers in patients with overweight and obesity: systematic review and meta-analyses.
Crit Rev Food Sci Nutr. Kalam F, Gabel K, Cienfuegos S, Wiseman E, Ezpeleta M, Steward M, et al. Alternate day fasting combined with a low-carbohydrate diet for weight loss, weight maintenance, and metabolic disease risk reduction. Obesity science practice. Cho Y, Hong N, Kim KW, Cho SJ, Lee M, Lee YH, et al.
The effectiveness of intermittent fasting to reduce body mass index and glucose metabolism: a systematic review and meta-analysis. J Clin Med. Cioffi I, Evangelista A, Ponzo V, Ciccone G, Soldati L, Santarpia L, et al.
Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials. J Transl Med. Varady KA, Roohk DJ, McEvoyHein BK, Gaylinn BD, Thorner MO, Hellerstein MK.
Modified alternate-day fasting regimens reduce cell proliferation rates to a similar extent as daily calorie restriction in mice.
FASEB J. Varady KA, Roohk DJ, Loe YC, Mcevoy-Hein BK, Hellerstein MK. Effects of modified alternate-day fasting regimens on adipocyte size, triglyceride metabolism, and plasma adiponectin levels in mice. Asayama K, Hayashibe H, Dobashi K. Decrease in serum adiponectin level due to obesity and visceral fat accumulation in children.
Obes Res. Rodríguez A, Catalán V, Gómez-Ambrosi J, Fruhbeck G. Visceral and subcutaneous adiposity: are both potential therapeutic targets for tackling the metabolic syndrome? Curr Pharm Des. Keywords: alternate day fasting, calorie restriction CR , body weight, weight loss, meta-analysis, randomized controlled trials RCT.
Citation: Cui Y, Cai T, Zhou Z, Mu Y, Lu Y, Gao Z, Wu J and Zhang Y Health Effects of Alternate-Day Fasting in Adults: A Systematic Review and Meta-Analysis. Received: 07 August ; Accepted: 21 October ; Published: 24 November Copyright © Cui, Cai, Zhou, Mu, Lu, Gao, Wu and Zhang.
This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY. The use, distribution or reproduction in other forums is permitted, provided the original author s and the copyright owner s are credited and that the original publication in this journal is cited, in accordance with accepted academic practice.
No use, distribution or reproduction is permitted which does not comply with these terms. com ; Yong Zhang, qq. Intermittent Fasting: Mechanisms and Clinical Usefulness. Export citation EndNote Reference Manager Simple TEXT file BibTex.
Check for updates. Introduction It is well-established that obesity is a risk factor in some metabolic diseases, such as atherosclerosis, dyslipidemia, and nonalcoholic fatty liver disease, and the factor could be modified 1. Materials and Methods Study Design A systematic review of RCTs was carried out using the Preferred Reporting Items for Systematic Reviews and Meta-Analyses checklist Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides, and cholesterol levels.
Though research is mostly limited to animal research, several studies have found that fasting could have a powerful effect on brain health. Animal studies from and have reported that fasting could protect brain health and increase the generation of nerve cells to help enhance cognitive function.
Because fasting may also help relieve inflammation, it could also aid in preventing neurodegenerative disorders. However, more studies are needed to evaluate the effects of fasting on brain function in humans. Many dieters experiment with fasting to try to lose weight. Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.
Another review found that intermittent fasting was more effective in inducing weight loss compared to continuous calorie restriction. In addition, other research has found that fasting may lead to greater reductions in body fat and belly fat compared to continuous calorie restriction.
Research shows that this key hormone is involved in metabolism , weight loss, and muscle growth. Several studies have found that fasting could naturally increase HGH levels.
One review article noted that fasting for Studies show that fasting can increase levels of human growth hormone HGH , an important protein hormone that plays a role in growth, metabolism, weight loss, and muscle strength.
Several animal studies have found promising results on the potential lifespan-extending effects of fasting. One study analyzed the effects of periodic fasting on the human gut and found that fasting increased the diversity of helpful bacteria in the gut microbiome, including the Christensenella species, which are related to longevity.
The researchers also noted an increase in sirtuins, proteins involved in metabolic regulation that are also associated with longevity.
A review of older human and animal research has turned up similar findings, reporting that fasting could be effective in increasing longevity and delaying disease.
However, further studies are needed to understand how fasting may impact longevity and aging in humans and which fasting plans are most effective. Animal studies have found that fasting could delay aging and increase longevity, but human research is still lacking.
A review published in the American Cancer Society Journal notes that intermittent fasting may benefit the treatment and prevention of cancer in some situations.
It may decrease tumor growth and toxicity from chemotherapy in some people. But they note that more high quality clinical trials are needed and recommend that people undergoing cancer treatment only do intermittent fasting as part of a clinical trial.
For some situations and types of cancer, it could potentially have a negative effect. Despite these promising findings, additional studies are needed to look at how fasting may influence cancer development and treatment in humans.
Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.
There are many different types of fasts, making it easy to find a method that fits your lifestyle. For example, intermittent fasting can be broken down into subcategories , such as alternate-day fasting , which involves eating every other day, or time-restricted feeding, which entails limiting intake to just a few hours each day.
There are different ways to practice fasting, which makes it easy to find a method that fits into just about any lifestyle. Experiment with different types to find what works best for you. Fasting may not be suitable for everyone and may cause side effects. For example, if you have diabetes, fasting can lead to spikes and crashes in your blood sugar levels, which could be dangerous.
Additionally, fasting is not generally recommended without medical supervision for older adults, adolescents, people with underweight, or people undergoing cancer treatment. If you decide to try fasting, be sure to stay well-hydrated and fill your diet with nutrient-dense foods during your eating periods to maximize the potential health benefits.
Additionally, if fasting for longer periods, try to minimize intense physical activity and get plenty of rest. When fasting, be sure to stay hydrated, eat nutrient-dense foods, and get plenty of rest. Fasting may have potential health benefits, including weight loss, improved blood sugar control, heart health, brain function, and cancer prevention.
When coupled with a nutritious diet and healthy lifestyle , incorporating fasting into your routine could benefit your health. The impact of TRE on the metabolic transition to the use of fat as the main source of energy.
After each meal, the blood glucose concentration rises rapidly within 15 minutes, peaking 30—60 minutes after the start of the meal, while the absorption of dietary triglycerides is much slower with a peak that occurs 3 to 5 hours later.
Hepatic glycogen metabolism then shifts from breakdown glycogenolysis to synthesis glycogenesis and muscle metabolism shifts from oxidation of fatty acids and amino acids to oxidation of glucose and storage of glycogen.
During a standard fasting period 12 h left figure , blood glucose is maintained at a constant level about 4. When the fasting period exceeds 12 h right figure , the concentration of glucose and insulin continues to slowly decrease, while that of free fatty acids increases to ensure the metabolic transition to fat oxidation.
This transition is also associated with the production of ketone bodies in response to the influx of free fatty acids into the liver. Adapted from Dote-Monterro et al. By postponing this first meal for a few hours or by eating the last meal of the previous day earlier in order to fast a little longer 16 h, for example , the absence of new food sources of sugar and triglycerides forces the metabolism to turn to the reserves of fatty acids as a source of energy as well as to begin the transformation of a part of these fats into ketone bodies to compensate for the scarcity of glucose Figure 3, graph on the right.
For people who regularly consume more calories than they need, there may therefore be a gradual accumulation of fat over time. On the other hand, by restricting this caloric intake over a shorter period of time less than 12 h , the greater metabolic transition towards fats makes it possible to use these reserves and thus avoid the accumulation of a surplus of energy that can lead to overweight.
This overheating is mainly caused by the simultaneous presence of two powerful activators of the signalling pathways involved in cell growth: free sugars and animal proteins Figure 4.
This insulin signalling disorder is truly problematic, as it catalyzes the onset of a series of metabolic upheavals that will create chronic inflammation and oxidative stress that are damaging to the entire body. These conditions can directly promote the development of the main chronic diseases cardiovascular, type 2 diabetes, cancer, neurodegeneration or even indirectly, by accelerating the aging process, one of the main risk factors for these diseases.
Figure 4. Effects of the standard Western diet on metabolism and the risk of chronic diseases. The ensuing metabolic disturbances create a climate conducive to the development of conditions of chronic oxidative stress and inflammation that damage the cells glucotoxicity, lipotoxicity, DNA damage, lipid damage and protein damage , accelerate biological aging, and increase the risk of several diseases.
Avoiding overheating To simplify, we can see intermittent fasting, including TRE, as a way to minimize these risks of metabolic overheating and instead stimulate cellular preservation mechanisms Figure 5. By restricting caloric intake to a shorter window of time, growth hormones like insulin and IGF-1 are activated, but to a lesser extent, reducing the risk of overweight, insulin resistance and, consequently, metabolic alterations favouring aging and the development of chronic diseases.
Additionally, as mentioned before, the longer period of fasting forces the cells to enter maintenance mode and prioritize repairing and maintaining its structures over growth at all costs.
At the molecular level, this results in the activation of sensors of the decrease in available energy AMPK and sirtuins, in particular and the entry into play of conservation processes such as the repair of proteins and DNA, the synthesis of new mitochondria mitogenesis , the recycling of damaged components known as the process of autophagy , and the renewal of stem cells.
It is important to mention that the benefits associated with intermittent fasting will be all the more evident if the energy consumed during the period of caloric intake comes mainly from plants.
It has long been known that a plant-based diet fruits, vegetables, legumes, nuts, seeds, etc. provides a high intake of vitamins, minerals and certain bioactive compounds polyphenols, for example , which have anti-inflammatory properties while being excellent sources of complex carbohydrates and unsaturated fats , nutrients that are essential for significantly reducing the risk of chronic diseases, especially cardiovascular diseases.
Figure 5. Metabolic and physiological impacts of time-restricted eating and a predominantly plant-based diet. The combination of these effects improves metabolic functioning, reduces inflammation and oxidative stress, and promotes the maintenance and repair of cellular functions, which can lead to a slowing of the aging process and a decrease in the incidence of several chronic diseases, including diabetes, certain cancers, cardiovascular diseases and neurodegeneration.
Adapted from Longo and Anderson In short, we can see TRE and intermittent fasting as a whole as a simple way to use evolutionarily selected mechanisms to our advantage to optimize the functioning of our metabolism and thus create conditions incompatible with the development of chronic diseases.
We must realize that we are currently living in an era of unprecedented food abundance, for which our physiology, which has evolved to deal with the scarcity of food, is completely unsuited.
Controlling caloric intake in such an environment is not easy, especially for people who are overweight and who are trying to lose weight by eating less. Indeed, low-calorie diets are most of the time ineffective in the long term, because caloric restriction is extremely difficult to sustain over long periods of time.
Restricting daily calorie intake to time windows shorter than 12 h, as with TRE, represents an attractive alternative to calorie restriction. On the one hand, it is not necessary to decrease the total amount of calories consumed to control weight, which makes this approach much more accessible for most people in practice, studies indicate that people who adhere to TRE still decrease their calorie intake, but unintentionally.
By minimizing caloric excesses, this moderate and cautious approach helps to better control body weight and thus reduce the risk of all chronic diseases that result from being overweight. Instead of uniformly decreasing the amount of calories consumed each day, which seems almost impossible to do for most people, intermittent fasting involves alternating periods of normal food intake with periods of fasting more or less extended.
Akkermansia muciniphila, a bacterium that colonizes the mucus layer of the intestinal wall, contributes to the maintenance of this protective layer and generates metabolites that have several beneficial effects on metabolism and immunity. A dietary intake rich in flavonols, mainly from fruits and vegetables, is associated with a slowing of the progression of cognitive and memory decline in the elderly, according to a US study.
Recent studies report that a diet that reduces chronic inflammation is associated with a lower risk of cardiovascular disease. Articles Aging Time-restricted eating, a promising approach for chronic disease prevention.
Dr Martin Juneau, M. See all articles. Voir cet article en français. Time-restricted eating, a promising approach for chronic disease prevention.
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New research shows little risk of Alternate-day fasting and chronic disease prevention prrvention prostate pdevention. Discrimination at work is linked to high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? There's a ton of incredibly promising intermittent fasting IF research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they're rats. Background: Alternate-day fasting and chronic disease prevention fasting ADF method is becoming more and more prevntion among adults. This cyronic Healthy fats for athletes to evaluate chrinic effects of ADF Broccoli pasta recipes adults. Methods: Randomized controlled trials RCTs of ADF were searched using PubMed to MarchEMBASE to Marchand the Cochrane Controlled Trials Register. A systematic review was carried out using the Preferred Reporting Items for Systematic Reviews and Meta-analyses. The datum was calculated by RevMan version 5. The original references for relating articles were also reviewed.
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