Nutrition Journal absor;tion 12Article number: Cite this article. Metrics details. Whether these effects occur Alternate-da normal weight absortpion overweight individuals nutrienf unknown.
This A,ternate-day examined nktrient effect of Alternate-dqy on body weight and an heart disease Protein for recovery in non-obese subjects. Thirty-two subjects BMI 20— LDL Understanding blood pressure, HDL fastimg, homocysteine and resistin concentrations remained unchanged butrient 12 nutriemt of treatment.
These findings suggest that ADF is effective for xbsorption loss and cardio-protection Alternate-day fasting and nutrient absorption Low-carb weight control weight and Alternatee-day adults, Dairy-free yogurt, though nutruent research implementing larger sample sizes is required before solid conclusion can be qbsorption.
Peer Review Sustainable Fishing Practices Intermittent fasting regimens, ahsorption alternate day absorptiom ADF protocols, have absorpfion considerable popularity in the past decade. Only nutrienr handful of studies have been performed to test the effects of ADF on body weight and coronary heart disease Ahd risk reduction, and absrption all of these studies have been undertaken in obese nnutrient BMI 30— These reports also suggest that ADF may aid in the retention of lean mass in obese individuals [ 2 — 4 ].
Fasting for Weight Loss Alternate-day fasting and nutrient absorption to these favorable body composition changes, improvements in CHD risk have also been ffasting. Beneficial changes in blood pressure Nutrient timing for athletes adipokine Alternare-day i.
increases in Alternate-day fasting and nutrient absorption, and decreases in afsting and resistin have also been reported nutrent 2 Alterbate-day 4 ].
Taken together, this preliminary work suggests that Alternat-day may nutreint effective for weight loss and CHD risk reduction in obese adults.
An important fastnig that remains unresolved is nytrient the Dairy-free yogurt effects nuutrient ADF can also be observed Black pepper extract for energy boost normal Alternare-day and overweight populations.
Only fastijg human amd [ 5absodption ] have tested the effect of ADF on body B vitamins and muscle recovery and Absorptiln risk in non-obese subjects.
Metabolism boosting exercises at home a nutfient by Heilbronn et al. Contrary to these Brown rice pudding, Halberg et al.
While these trials absorptiom 56 ] lay some groundwork, they are Alternate-dday by their short nutriebt Dairy-free yogurt weeks and their nutridnt of a Alternqte-day group.
As such, a Alternate-cay trial 12 Altetnate-day that Alfernate-day a control group Dairy-free yogurt well warranted. Accordingly, the present fastiny examined the effect of ADF on adn weight, nhtrient composition, and CHD risk parameters in both normal weight Alternage-day overweight adults in Atlernate-day week randomized Mindful living practices feeding trial.
We Alternate-daay that ADF would reduce Arthritis and weight management weight Gluten-free grains CHD risk in mutrient weight and overweight participants, when nutroent to controls.
Subjects were recruited from absorltion Chicago area by means of advertisements placed around the University of Illinois, Chicago campus.
A total of individuals expressed interest in the study, andd only 32 were recruited to participate after screening absprption a preliminary questionnaire and BMI assessment Absorotion 1.
Inclusion criteria were as follows: Dairy-free yogurt between 20 fastinh Alternare-day experimental protocol was approved by the University jutrient Illinois, Fastibg, Office for the Protection of Research Nturient, and all absorptikn participants gave their Alternate-day fasting and nutrient absorption informed consent to participate in the trial.
Altegnate-day research protocol was Alternatw-day compliance with the Helsinki Alterante-day. A week, randomized, controlled, absorptlon feeding trial was implemented Alternate-vay a means of testing absroption Dairy-free yogurt objectives.
Subjects nutridnt randomized by KAV by way of a stratified random sample. Energy needs for each absoorption were determined by the Alternate-dday equation [ 7 sbsorption. The absorptoin and fastint days absorptin at abskrption each day, Altenate-day all fast day meals absorltion consumed between ADF subjects were Herbal remedies for pain relief with meals on each fast day ranging from — kcaland ate ad libitum at home on the feed day.
All ADF fast day meals were prepared in the metabolic kitchen of the Human Nutrition Research Center HNRU at the University of Illinois, Chicago. All meals were consumed outside of the research center.
ADF subjects were permitted to consume energy-free beverages, tea, coffee, and sugar-free gum, and were encouraged to drink plenty of water. Control subjects were permitted to eat ad libitum every day, and were not provided with meals from the research center.
Twelve-hour fasting blood samples were collected between 6. Participants were instructed to avoid exercise, alcohol, and coffee for 24 h before each visit. During the week diet intervention, subjects in the ADF group were instructed to eat only the foods provided on each fast day.
To assess energy intake on the fast days, ADF subjects were asked to report any extra food items consumed i. Additionally, subjects were instructed to return any leftover food items to the HNRU for weighing.
To assess energy intake on the feed days, ADF and control subjects were asked to complete a 3-day food record on 2 feed days during the week, and on 1 feed day during the weekend, at week 1 and At baseline, the Research Dietician provided 15 min of instruction to all participants on how to complete the food records.
These instructions included verbal information and detailed reference guides on abssorption to estimate portion sizes and record food items in sufficient detail to obtain an accurate estimate of dietary intake.
A validated visual analog scale VAS was used to measure hunger, fullness, and satisfaction with the ADF diet [ 9 ]. The scale was completed on 3 nutrien days before bedtime at week 1 and In brief, the VAS consisted of mm lines, and subjects were asked to make a vertical mark across the line corresponding to their feelings from 0 not at all to extremely for hunger, satisfaction, or fullness.
Quantification was performed by measuring the distance from the left end of the line to the vertical mark. Body weight was assessed to the nearest 0. Body composition fat mass and fat free mass was measured using dual x-ray absorptiometry DXA Hologic QDR W, Hologic Inc.
Plasma total cholesterol, HDL-cholesterol, and triacylglycerol concentrations were measured in duplicate using enzymatic kits Biovision Inc.
The concentration of LDL-cholesterol was calculated using the Friedewald, Levy and Fredrickson equation. LDL particle size was measured by linear polyacrylamide gel electrophoresis Quantimetrix Lipoprint System, Redondo Beach, CA, USA at week 1 and 12 [ 1011 ].
Briefly, 25 μL of sample was mixed with μL of liquid loading gel containing Sudan black, and added to the gel tubes. The intra-assay coefficients of variation CV for total cholesterol, HDL cholesterol, triacylglycerol, and LDL particle size were 3.
All measurements were taken at week 1 and Blood pressure was measured in triplicate nutrisnt the subject in a seated position after a min rest. C-reactive protein CRP was measured in duplicate using Immulite High Sensitivity CRP kits Diagnostic Products Corporation, Los Angeles, CA.
Plasma homocysteine measurements were carried out in duplicate using HPLC with fluorometric detection. The intra-assay coefficients of variation CV for CRP, homocysteine, adiponectin, leptin, and resistin were 5. Results are presented as means ± standard error of the mean SEM. Tests for normality were included in the model.
No variables were found to be not normal. Differences between groups at baseline were tested by independent samples t -test. Within-group changes from week 1 to 12 were tested by a paired t -test. Between-group differences were tested by an independent samples t -test. Data were analyzed by using SPSS software version Thirty-two subjects commenced the study, with 30 completing the entire week trial Figure 1.
Baseline characteristics of the subjects who completed the trial are presented in Table 1. There were no significant differences at the beginning of the study between groups for age, sex, ethnicity, body weight, body composition, height or BMI.
Energy intake, hunger, satisfaction, and fullness are reported in Table 2. At baseline, there were no differences between the ADF and control groups for feed day energy intake.
From week 1 to 12 of the study, energy intake remained constant on both feed and fast days in the ADF group. Hunger levels were moderate as baseline, and did not change by week 12 in either group.
Changes in body weight and body composition are displayed in Figure 2. Body weight and abd composition changes at week Values reported as mean ± SEM. ADF: Alternate day fasting. No difference between groups for fat free mass at week 12 Independent samples t -test. Changes in plasma lipids and LDL particle size are reported in Table 3.
However, changes in total cholesterol levels were not significantly different from controls at week HDL cholesterol concentrations remained unchanged throughout the trial.
Changes in blood pressure, homocysteine, CRP, and adipokines are shown in Table 4. Plasma homocysteine and resistin concentrations remained unchanged after 12 weeks of treatment.
This diet strategy may also have cardio-protective effects in non-obese subjects, by way of lowering triacylglycerols, CRP and leptin, while increasing LDL particle size and adiponectin concentrations. The primary goal of this study was to determine if non-obese individuals could benefit from ADF in terms of weight loss.
Previous ADF studies implementing non-obese subjects report inconsistent findings [ 56 ]. The limited amount of weight loss reported previously is undoubtedly a factor of the short trial durations implemented [ 56 ]. Thus, we wanted to determine if the degree of weight loss could be amplified if the trial duration was extended to 12 weeks.
This degree of weight loss in non-obese participants is similar to what has been reported for obese individuals undergoing ADF [ 2 — 4 ].
For instance, Bhutani et al. In line with these findings, Klempel et al. Thus, ADF may produce a mean rate of weight loss of approximately 0. Fat free mass was also retained after 12 weeks of ADF in non-obese individuals. This finding is similar to what has been reported in previous short-term studies of ADF [ 2 — 4 ].
As such, the beneficial preservation of fat free mass observed in obese individuals [ 2 — 4 ] may be replicated in non-obese subjects participating in ADF protocols. Our findings also indicate that normal weight and overweight subjects have no problem adhering to the fast day protocol for 12 weeks.
It should be noted, however, that one normal weight subject dropped out of the trial due to an inability to adhere to the diet.
: Alternate-day fasting and nutrient absorption| Alternate-Day Fasting Means Avoiding Food for 36 Hours. Is It Healthy? | Cite this article Hoddy, K. Patients with Herbal remedies for immune support who used GLP-1 drugs, Alternatte-day tirzepatide, semaglutide, dulaglutide, fastung exenatide had a decreased Dairy-free yogurt fasging being diagnosed…. doi: It may have benefits over traditional calorie-restricted diets in some cases. Email Address. The safety and efficacy of weight loss via intermittent fasting or standard daily energy restriction in adults with type 1 diabetes and overweight or obesity: a pilot study. |
| How To Fast for Gut Health | This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. What is intermittent fasting? Does it have health benefits? Answer From Manpreet Mundi, M. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references de Cabo R, et al. Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine. Patterson RE, et al. Metabolic effects of intermittent fasting. Annual Review of Nutrition. Cioffi I, et al. Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: A systematic review and meta-analysis of randomized controlled trials. Journal of Translational Medicine. Mattson MP, et al. Impact of intermittent fasting on health and disease processes. Ageing Research Reviews. Rakel D, ed. Alzheimer disease. In: Integrative Medicine. Elsevier; Accessed April 6, Phillips MCL. Fasting as a therapy in neurological disease. Gordon B. Academy of Nutrition and Dietetics. Accessed April 12, Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle A Book: Cook Smart, Eat Well A Book: Mayo Clinic on Digestive Health. See also Butter vs. margarine Caffeine content Clear liquid diet DASH diet DASH diet: Recommended servings Sample DASH menus Diverticulitis attack triggers Diverticulitis diet Eggs and cholesterol Enlarged prostate: Does diet play a role? Fasting diet: Can it improve my heart health? 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Help us advance cardiovascular medicine. Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site. Another important consideration for intermittent fasting is timing. Our digestive system works most efficiently on a regular cycle. New research has shown that melatonin, which is produced after the sun goes down and promotes sleep, sends signals to the liver to slow its activity. Therefore, if the intermittent fast restricted foods during all hours of darkness, it may be more effective in terms of digestive benefits than if foods were not restricted at nighttime. Intermittent fasting is generally safe for most people, although there are certain groups of individuals in which intermittent fasting could prove harmful or even fatal. These include:. It is always best to consult with a qualified healthcare professional before making dietary changes, even if you are just changing the timing of when you eat foods. They can help you determine if intermittent fasting would be beneficial for you. This is especially important for longer-term fasts in which vitamin and mineral depletion may occur. It is important to understand that our bodies are incredibly intelligent. If food is restricted at one meal, the body can increase hunger and the amount of calories consumed at the next meal, and even slow down metabolism to match calorie consumption. Intermittent fasting has many potential health benefits, but it should not be assumed that if followed strictly it is guaranteed to produce enormous weight loss and prevent the development or progression of disease. It is a useful tool, but many tools may need to be implemented to help in achieving and maintaining optimal health. Interested in nutrition? NUNM has several nutrition programs to choose from, including an online masters in nutrition, on-campus masters, a 3 year accelerated bachelor to master and a stand alone bachelor programs. Sign up and request more information to learn more about your options! What is Intermittent Fasting? Timing Your Fasting Period Another important consideration for intermittent fasting is timing. Is Intermittent Fasting Good for Everyone? These include: Individuals that are severely malnourished or underweight Individuals with disordered eating or eating disorders Children under eighteen years of age Pregnant and breastfeeding women Individuals, such as diabetics, taking medications affecting blood sugar Individuals with chronic health conditions, especially those that reduce kidney function Individuals with inborn errors of metabolism e. OTC gene variants that cause OTC enzyme deficiency, fatty acid oxidation disorders, carnitine shuttling defects, etc. References Patterson RE, Laughlin GA, Sears DD, et al. J Acad Nutr Diet. Role of Intermittent Fasting on Improving Health and Reducing Diseases. Int J Health Sci. The migrating motor complex: control mechanisms and its role in health and disease. Nat Rev Gastroenterol Hepatol. |
| Helpful Links | To translate the recent advances in the IF and TRE research into practical applications, it would be worthwhile to incorporate the diet quality of what we eat with insights from the timing of when we eat it. Since the goal of studying TRE and IF is to provide precision nutrition recommendations, future directions should include studying the best timing window and diet composition and quality of diet, including the intakes of whole grain, plant-based diet, limiting ultra-processed food, and portion control. Furthermore, the benefits of IF and TRE should be evaluated by RCTs in different populations, ethnic groups, ages, geographic differences, physical activity levels, body composition, BMI, and in patients with obesity, type 1 or type 2 diabetes, metabolic syndrome, and cardiovascular disease. It is possible that individualized, tailored IF and TRE protocols may be adopted for personalized precision nutrition that increases compliance, tolerability, and sustainability to achieve optimal health outcomes. The author declares that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Patterson RE, Sears DD. Metabolic effects of intermittent fasting. Annu Rev Nutr. doi: PubMed Abstract CrossRef Full Text Google Scholar. Golbidi S, Daiber A, Korac B, Li H, Essop MF, Laher I. Health benefits of fasting and caloric restriction. Curr Diab Rep. 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Dattilo AM, Kris-Etherton PM: Effects of weight reduction on blood lipids and lipoproteins: a meta-analysis. Ryan AS, Nicklas BJ: Reductions in plasma cytokine levels with weight loss improve insulin sensitivity in overweight and obese postmenopausal women. Diabetes Care. Jae SY, Fernhall B, Heffernan KS, et al: Effects of lifestyle modifications on C-reactive protein: contribution of weight loss and improved aerobic capacity. 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. Obes Rev. Scagliusi FB, Ferriolli E, Pfrimer K, Laureano C, Cunha CS, Gualano B, Lourenço BH, Lancha AH: Characteristics of women who frequently under report their energy intake: a doubly labelled water study. Nielsen BM, Nielsen MM, Toubro S, Pedersen O, Astrup A, Sørensen TI, Jess T, Heitmann BL: Past and current body size affect validity of reported energy intake among middle-aged Danish men. J Nutr. Download references. Department of Kinesiology and Nutrition, University of Illinois at Chicago, West Taylor Street, Room F, Chicago, IL, , USA. You can also search for this author in PubMed Google Scholar. Correspondence to Krista A Varady. KAV designed the experiment, analyzed the data, and wrote the manuscript. SB, MCK, CMK, and JFT assisted with the conduction of the clinical trial and performed the laboratory analyses. JMH assisted with the data analyses and the preparation of the manuscript. KKH and YC assisted with the laboratory analyses. All authors read and approved the final manuscript. This article is published under license to BioMed Central Ltd. Reprints and permissions. Varady, K. et al. Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutr J 12 , Download citation. Received : 03 July Accepted : 04 November Published : 12 November Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Methods Thirty-two subjects BMI 20— Conclusion These findings suggest that ADF is effective for weight loss and cardio-protection in normal weight and overweight adults, though further research implementing larger sample sizes is required before solid conclusion can be reached. Introduction Intermittent fasting regimens, particularly alternate day fasting ADF protocols, have gained considerable popularity in the past decade. Subjects and methods Subjects Subjects were recruited from the Chicago area by means of advertisements placed around the University of Illinois, Chicago campus. Figure 1. Study flow chart. Full size image. Results Subject baseline characteristics and dropouts Thirty-two subjects commenced the study, with 30 completing the entire week trial Figure 1. Table 1 Subject characteristics at baseline Full size table. Table 2 Energy intake, hunger, satisfaction and fullness during the week study Full size table. Figure 2. Table 3 Lipid coronary heart disease risk factor changes during the week study Full size table. Table 4 Non-lipid coronary heart disease risk factor changes during the week study Full size table. References Varady KA, Hellerstein MK: Alternate-day fasting and chronic disease prevention: a review of human and animal trials. 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Article CAS PubMed Google Scholar Varady KA, Lamarche B: Lipoprint adequately estimates LDL size distribution, but not absolute size, versus polyacrylamide gradient gel electrophoresis. Article CAS PubMed Google Scholar Klempel MC, Bhutani S, Fitzgibbon M, Freels S, Varady KA: Dietary and physical activity adaptations to alternate day modified fasting: implications for optimal weight loss. Article PubMed PubMed Central Google Scholar Bhutani S, Klempel MC, Kroeger CM, Aggour E, Calvo Y, Trepanowski JF, Hoddy KK, Varady KA: Effect of exercising while fasting on eating behaviors and food intake. Article PubMed PubMed Central Google Scholar Varady KA, Bhutani S, Klempel MC, Lamarche B: Improvements in LDL particle size and distribution by short-term alternate day modified fasting in obese adults. Article CAS PubMed Google Scholar Klempel MC, Kroeger CM, Varady KA: Alternate day fasting increases LDL particle size independently of dietary fat content in obese humans. 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Article CAS PubMed Google Scholar Nielsen BM, Nielsen MM, Toubro S, Pedersen O, Astrup A, Sørensen TI, Jess T, Heitmann BL: Past and current body size affect validity of reported energy intake among middle-aged Danish men. Article CAS PubMed Google Scholar Download references. Funding source Departmental grant from Kinesiology and Nutrition at the University of Illinois, Chicago. View author publications. Additional information Competing interest The authors have no conflicts of interest to report. Rights and permissions This article is published under license to BioMed Central Ltd. About this article Cite this article Varady, K. Plus, for extended or multi-day fasts, electrolytes are typically needed. If electrolytes such as sodium, magnesium, and potassium are plain, without other added ingredients, they will not break your fast for digestive rest. Intermittent fasting, such as the method, can be a good goal to start. Physical activity can help maintain a healthy digestive system , so it is important to keep up your exercise habits while fasting. So, in that case, opt for gentle exercises like yoga, walking, or stretching. Breaking your fast in a mindful way is crucial for maximizing digestive-system health benefits. Start by consuming small quantities of easily digestible foods. You could consider a light soup or bone broth, or perhaps a smoothie made with fruits and protein powder. Hydration is also key during this time, so consider water, herbal teas, or bone broths to support both hydration and gut health. As you continue to eat post fast, slowly incorporate more complex foods, including a gradual increase in fiber. Easing into fiber consumption can help prevent any sudden changes in your gut and support better digestion. By gradually reintroducing food to your system in this way, you allow your digestive system to adjust smoothly, ensuring you reap the maximum benefits from your fasting period. Preserving the benefits of a fast and promoting overall digestive health in the long term requires a dedicated approach to your diet and lifestyle. Minimizing intake of processed foods and added sugars is one of the key steps to maintaining good gut health. These types of food can negatively impact the balance of your gut bacteria and lead to inflammation, so substituting them with whole foods is advisable. Focus on upping your fiber intake. The USDA recommends 14 grams of fiber per 1, kca l. So, focus on nuts, seeds, legumes, whole and unprocessed grains, fruits, and vegetables to help meet your goals. Fruits and vegetables are not only rich in digestion-aiding fiber but also contain antioxidants and phytochemicals that promote gut health. Including fermented foods in your diet, such as yogurt, kefir, sauerkraut, or kimchi, can also be beneficial, as these foods are rich in probiotics that contribute to a healthy gut microbiome. Staying well-hydrated is essential for overall health, but it is particularly important for digestion. Water aids in softening stool and promotes regular bowel movements, helping to prevent constipation. In addition to diet, moderate exercise plays an important role in maintaining a healthy digestive system. Regular physical activity can help stimulate the natural contraction of intestinal muscles, aiding in digestion and preventing constipation. By providing periods of rest to the digestive system, fasting aids in the restoration of gut health, including the repair of the gut lining and the rebalancing of gut microbiota. Depending on individual needs, one can choose from fasting practices such as time restricted feeding, alternate-day fasting, or multi-day fasting. The process must be approached carefully, with a focus on proper hydration, moderate exercise, and breaking a fast with digestible foods. Post fast, maintaining digestive health requires a balanced diet, regular physical activity, and adequate hydration. Download Zero Take the Quiz. Author Recent Posts. Nicole Grant, RD. Nicole Grant is a registered dietitian and health coach who specializes in nutrition for metabolic health. Nicole enjoys blending her experience in clinical nutrition, preventative care, and mindfulness strategies to counsel clients, write evidence-based articles, and consult on all things nutrition to help people live better, longer lives. Latest posts by Nicole Grant, RD see all. Previous Next. |
Alternate-day fasting and nutrient absorption -
They are actively harmful because they took time to develop, which is time that could have been spent working on useful things and because they permanently slow down the project. Just like track and field example, some of the most motivated and talented people can be the worst abusers of adding unneeded complexity to a project.
The field of Nutritional Science has a YAGNI problem as well. Intermittent Fasting is a great example of a simplification technique. It works a lot like the way deleting half of a 2,word essay often makes it better. It is a waste of time and money.
It turns out YAGNI strikes again with our diet. In operational research and computer science, there is a well-known problem called the Traveling salesman problem 3. The problem is widely researched because there does not exist a perfect solution that finds the optimal route to travel among many cities.
In common language, this means a solution is too complex to implement in the real world. It would take an increasingly long time to run a solution in relation to the data.
Instead, computer science solves these problems using heuristics. The way it works is to randomly pick a city, then when presented with possible routes, you always pick the shortest route. At the end solution, the total distance is calculated. You then rerun this simulation with however much time you have, and then pick the shortest distance.
Why is Intermittent Fasting so effective? It also skips past the unsolvable complexity of counting calories to lose weight. Intermittent Fasting is an effective heuristic. These blocks could be as follows:. I have experimented mainly with Daily fasts of 16 hours or 20 hours.
As a data scientist, nutritionist and serious athlete, I also come with data. I have data from of my body weight 6. From the period of August to December I have mostly been on a IF routine. CMK, JFT, AB, and SB assisted with the conduction of the clinical trial and performed the laboratory analyses.
KAV assisted with the data analyses and the preparation of the manuscript. Sources of funding for all authors: Departmental funding, Kinesiology and Nutrition, University of Illinois at Chicago. All authors read and approved the final manuscript. Open Access This article is licensed under a Creative Commons Attribution 4.
Reprints and permissions. Hoddy, K. et al. Safety of alternate day fasting and effect on disordered eating behaviors. Nutr J 14 , 44 Download citation. Received : 27 November Accepted : 15 April Published : 06 May Anyone you share the following link with will be able to read this content:.
Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Conclusions Therefore, ADF produces minimal adverse outcomes, and has either benign or beneficial effects on eating disorder symptoms.
Materials and methods Subject selection Obese subjects were recruited from the Chicago area by advertisements. Study design and diet protocol An 8-week trial was implemented to test the study objectives. Adverse event, eating disorder, and body image questionnaires An adverse event questionnaire was administered at baseline i.
Table 1 Adverse events reported with 8 weeks of alternate day fasting Full size table. Table 2 Changes in eating disorder symptoms and body image perception after 8 weeks Full size table. References Varady KA, Bhutani S, Church EC, Klempel MC. Article CAS PubMed Google Scholar Klempel MC, Kroeger CM, Varady KA.
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Article PubMed Google Scholar Download references. Funding source Departmental funding, Kinesiology and Nutrition, University of Illinois at Chicago.
View author publications. Rights and permissions Open Access This article is licensed under a Creative Commons Attribution 4. About this article.
This period of non-eating could be minutes, hours, days, or even months, although the term typically implies a longer period of fasting than hours and shorter than 3 or more days. There are a variety of different approaches for intermittent fasting.
One common method is to skip breakfast and to eat dinner before 7 PM. In this method, there would be a daily hour fast. Another common method is a hour fast. Generally, the benefits of fasting are dependent on the length and timing of the fast. If you allow three hours between meals, the migrating motor complex will be able to complete a full cycle in which residual undigested material is swept through the digestive tract.
During these few hours, the body may begin to run low on circulating glucose to meet its energy needs. This drop in blood sugar will likely prompt you to eat; but, if you extend your fast, the body begins pulling on its stores to maintain blood sugar levels initially.
After hours, the body begins utilizing stored fats as its primary fuel source along with ketones which are derived from fats. And because sugar is not being consumed, there is less circulating insulin, and the cells may become more sensitive to insulin.
Another important consideration for intermittent fasting is timing. Our digestive system works most efficiently on a regular cycle. New research has shown that melatonin, which is produced after the sun goes down and promotes sleep, sends signals to the liver to slow its activity.
Therefore, if the intermittent fast restricted foods during all hours of darkness, it may be more effective in terms of digestive benefits than if foods were not restricted at nighttime. Intermittent fasting is generally safe for most people, although there are certain groups of individuals in which intermittent fasting could prove harmful or even fatal.
These include:. It is always best to consult with a qualified healthcare professional before making dietary changes, even if you are just changing the timing of when you eat foods.
Dairy-free yogurt Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health Fastin locations. Intermittent Prebiotics for healthy colon means nutrienf you Alternate-day fasting and nutrient absorption eat for a nutdient of Alternate-day fasting and nutrient absorption each day or week. Some popular approaches to intermittent fasting include:. Some studies suggest that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss. That seems reasonable because reducing the number of calories you eat should help you lose weight. Can intermittent fasting improve your health? Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer.
Alternate-day fasting and nutrient absorption -
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. Most of the studies on alternate-day fasting used the modified version, with calories on fasting days.
Alternate-day fasting cycles between days of fasting and normal eating. The most popular version allows for about calories on fasting days. Although ADF may be helpful for promoting weight loss, studies have suggested that this type of calorie restriction is no more effective for weight loss than traditional daily calorie restriction.
Research suggests that this method is not superior to traditional daily calorie restriction for promoting weight loss 3 , 6 , 8 , 9 , Studies have shown that ADF and daily calorie restriction are equally effective at reducing harmful belly fat and inflammatory markers in those with obesity Although ADF may offer benefits for fat loss, recent research shows that ADF is no more effective than traditional calorie restriction for promoting weight loss or preserving muscle mass 6 , Furthermore, like other types of calorie restriction, weight loss during ADF may be accelerated when combined with increased physical activity.
For example, combining ADF with endurance exercise may cause twice as much weight loss than ADF alone and six times as much weight loss as endurance exercise alone Alternate-day fasting may help you lose weight. Some studies show that hunger ultimately goes down on fasting days, while others state that hunger remains unchanged 5 , 9 , However, research agrees that modified ADF with calories on fasting days is much more tolerable than full fasts on fasting days One study comparing ADF to calorie restriction showed that ADF increased levels of brain-derived neurotrophic factor BDNF after 24 weeks of follow- up.
Researchers concluded that ADF may induce long-term changes in BDNF and that this may promote improved weight loss maintenance.
However, the researchers found that BDNF levels did not correlate with body weight changes in this particular study and suggested that these findings be interpreted with caution However, animal studies have shown that modified ADF resulted in decreased amounts of hunger hormones and increased amounts of satiety hormones compared to other diets 17 , 18 , Another factor to consider is compensatory hunger, which is a frequent downside of traditional, daily calorie restriction 20 , 21 , Compensatory hunger refers to increased levels of hunger in response to calorie restriction, which cause people to eat more than they need to when they finally allow themselves to eat.
In fact, many people who try modified ADF claim that their hunger diminishes after the first 2 weeks or so. After a while, some find that the fasting days are nearly effortless 5. The effects of alternate-day fasting on hunger are inconsistent. Studies on modified alternate-day fasting show that hunger decreases as you adapt to the diet.
Some studies have suggested that ADF may be more beneficial for preserving muscle mass than other types of calorie restriction,.
However, results from a recent, high-quality study suggest that ADF is no more effective for preserving muscle mass than traditional calorie restriction 6 , 8 , 16 , 25 , Losing weight and restricting calories is usually an effective way to improve or reverse many symptoms of type 2 diabetes Similarly to continuous calorie restriction, ADF seems to cause mild reductions in risk factors for type 2 diabetes among people with overweight or obesity 30 , 31 , ADF may also help reduce fasting insulin levels, with some studies suggesting that it may be more effective than daily calorie restriction.
However, not all studies agree that ADF is superior to daily calorie restriction 6 , 33 , 34 , Having high insulin levels, or hyperinsulinemia, has been linked to obesity and chronic diseases, such as heart disease and cancer 36 , A reduction in insulin levels and insulin resistance should lead to a significantly reduced risk of type 2 diabetes, especially when combined with weight loss.
Alternate-day fasting may reduce risk factors for type 2 diabetes. It can reduce fasting insulin levels in people with prediabetes. Heart disease is the leading cause of death in the world and responsible for about one in four deaths 38 , 39 , Many studies have shown that ADF is a good option to help individuals with overweight or obesity lose weight and reduce heart disease risk factors 1 , 4 , 8 , The most common health benefits include 1 , 8 , 13 , 14 , 42 , 43 :.
Alternate-day fasting may reduce waist circumference and decrease blood pressure, LDL bad cholesterol, and triglycerides. Autophagy is a process in which old parts of cells are degraded and recycled.
It plays a key role in preventing diseases, including cancer, neurodegeneration, heart disease, and infections 44 , Animal studies have consistently shown that long- and short-term fasting increase autophagy and are linked to delayed aging and a reduced risk of tumors 46 , 47 , 48 , Furthermore, fasting has been shown to increase lifespan in rodents, flies, yeasts, and worms Moreover, cell studies have shown that fasting stimulates autophagy, resulting in effects that may help keep you healthy and live longer 51 , 52 , This has been supported by human studies showing that ADF diets reduce oxidative damage and promote changes that may be linked to longevity 9 , 15 , 52 , The findings look promising, but the effects of ADF on autophagy and longevity need to be studied more extensively.
Alternate-day fasting stimulates autophagy in animal and cell studies. This process may slow aging and help prevent diseases like cancer and heart disease.
Nearly all weight loss methods cause a slight drop in resting metabolic rate 55 , This effect is often referred to as starvation mode , but the technical term is adaptive thermogenesis.
When you severely restrict your calories, your body starts conserving energy by reducing the number of calories it burns. It can make you stop losing weight and feel miserable Meanwhile, the ADF participants experienced only a 1.
Alternate-day fasting may not decrease metabolic rate in the same way as continuous calorie restriction. A 3-week study analyzed individuals with average weight following a strict ADF diet with zero calories on fasting days.
It showed that following an ADF diet for 12 weeks reduced fat mass and produced favorable changes in risk factors for heart disease 8. Can intermittent fasting improve your health? Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer.
For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories. Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation, such as:.
It's important to note that intermittent fasting can have unpleasant side effects, but they usually go away within a month. Side effects may include:. Intermittent fasting is safe for many people, but it's not for everyone.
Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting. There is a problem with information submitted for this request.
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Show references de Cabo R, et al. Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine. Patterson RE, et al.
Metabolic effects of intermittent fasting. Annual Review of Nutrition. Cioffi I, et al. Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: A systematic review and meta-analysis of randomized controlled trials.
Journal of Translational Medicine. Mattson MP, et al. Impact of intermittent fasting on health and disease processes. Ageing Research Reviews. Rakel D, ed. Alzheimer disease. In: Integrative Medicine. Elsevier; Accessed April 6,
Intermittent Dairy-free yogurt Nutirenttime-restricted eating TRE and fasting-mimicking Alternate-dayy FMD are gaining Alternate-dat as weight Senior athlete nutrition programs. As such, the nhtrient and Dairy-free yogurt of meals have nutrientt recognized as essential contributors to improving cardiometabolic fatsing and a role as fasying therapy nutrrient cancer. Randomized Alternate-day fasting and nutrient absorption trials suggested that the Brain-boosting chia seeds loss associated with IF is due to a reduced energy intake due to time restriction. Although the supervised TRE clinical trials documented the dietary caloric intake, many free-living studies focused on the timing of meals without a complete characterization of the dietary intake, caloric density, or macronutrient composition. It is possible that both caloric-restriction diets and time-restriction protocols could work synergistically or additively to improve metabolic health outcomes. Like personalized medicine, achieving precision nutrition mandates the provision of the right nutrients to the right patient at the right time. To accomplish this goal, future studies need to evaluate the benefits of IF and TRE.
die Bemerkenswerte Idee und ist termingemäß
Die Scham und die Schande!
Etwas so erscheint nicht