How and Why Intermittent Fasting Works for Weight Loss
With 16 hours, intermittent fasting forces your body to use up all your glucose stores, after which you burn stored fat. If you do a workout at the end of your fast you will burn even more fat.
The added benefit for diabetes is that after 8 hours your body does not have glucose, and therefore has no need to produce insulin. On a daily basis your glucose level will significantly drop, and reset itself.
How you Gain Weight over Time
The corollary to intermittent fasting is the traditional meal schedule. You have dinner at 6:00pm. Your glucose will last you until 2:00pm. You then have a snack at 10:00pm, just before going to bed. Your glucose stores will last until at least 8:00am, but then you have breakfast at 8:00am, forcing your body to create more glucose, which will last you until 4:00pm. Lunch is at 12:00, when you again make glucose, which will last you until 8:00pm. Dinner is again at 6:00pm. With around the clock snacking and meals your body never uses up all its glucose. In fact, you produce an excess of glucose, which is then stored as body fat. As well, there is no way to use up stored body fat as a fuel source, so you cannot lose weight.
Over time on a daily basis at the end of the day you have a small excess of glucose, which is stored as body fat. As the years go by this accumulates and you gain weight. Body fat is impossible to remove, because you never need to use it as an energy source. With the modern diet you always have access to sufficient food and therefore glucose.
Intermittent Fast and Diabetes
The general idea of intermittent fasting is that you regularly do not eat from the night before until noon the next day. This intermittent fast exhausts your existing blood sugar or glucose level and you produce much lower insulin amounts. Without excess insulin levels your insulin resistance goes way down, and thus reduces your diabetes risk. The body then switches and uses stored fat. You may also lose weight. There are also theories about your body getting its insulin level stuck, and an intermittent fast will reset this.
Fung, a nephrologist who authored the books The Obesity Code and The Complete Guide to Fasting, is one of the most vocal advocates of intermittent fasting, having seen its effects in his type 2 diabetes patients…
It was this observation that led him to intermittent fasting, as a way to quickly lower insulin in the body. Prolonged periods of low insulin force the body to turn to stored sugar as a fuel source, and when that’s been depleted, to turn to fat.
Insulin, a hormone made in the pancreas, helps the body use sugar for energy, but insulin resistance and prediabetes can occur when the body doesn’t use normal amounts of insulin properly. Diabetes is a leading cause of kidney failure.
Knowing what he does about insulin’s effect on weight gain, he says exercise is a very inefficient way to slim down. “There are a lot of health benefits, but they’re two totally separate issues,” he says. “If I had to guess, diet is 95% of the battle, and exercise is 5% of the battle. The problem is we over-emphasize exercise.
When Fung talks about your body using your fat for fuel, he’s talking about ketosis. To get into ketosis, you don’t give your body any of its preferred grab‘n go fuel—glucose—and force it to look for alternatives… the body will start shaking down fat cells for energy…
…“One way the body releases ketone bodies is through exhalation therefore making the breath sweet and fruity,” says New York-based dietician Amy Shapiro… Research has shown that breath acetone is reliable indication that you have gone into fat burning mode…
2017 Jan 31 Why You Should Start Skipping Breakfast
2018 Dec 20 Is Intermittent Fasting Really Worth It?
Fasting may even help you stave off disease and live longer. Maybe. Just know that there are lots of question marks about the long-term health consequences of fasting. And, as Longo said, there’s a reason fasting has been around for so long but very few people do it regularly: “It’s too difficult.”
2019 Mar 09 How meal timings affect your waistline
Looking to their success stories, published both online and as highlighted by Anne Fletcher in her book exploring the registrants, Thin for Life, the one common theme is that while maintaining their losses requires ongoing effort, that effort isn’t perceived by these weight loss masters as a hardship but rather as just living with new lifestyles, and lifestyles that they enjoy.
This is something I’ve witnessed regularly in my own practice. Looking to my experiences working with thousands of patients over the course of the past dozen years, it’s clear that liking the life you’re living while you’re losing weight is the key to keeping it off…
The truth is there will come a point where you can’t happily live any better — where you can’t happily eat less and you can’t happily exercise more — and your weight, living with that life, is your best weight. In every other area of our lives we readily accept our best efforts as great, and we need to do that with weight and healthful living too.
2018 May 28 7 Natural Ways to Raise Testosterone Levels (Raise Your T for FREE) This guy mentions that intermittent fasting raises testosterone and human growth hormone, naturally. reduce zeno-estrogen levels: don’t eat or drink out of heated up plastic
2019 June 18 How to Get Faster Results with Intermittent Fasting: He mentions sarcopenia and weight lifting in his IF talk
Jim Stoppani On Intermittent Fasting for Muscle Gains: intermittent fasting and HIIT. HIIT burns carbs during the workout, but burns fat after workout
There IS no secret…it’s Intermittent Fasting: An interesting piece of info is to do your workout at the end of your intermittent fast in order to maximize your fat burning. You make your first meal of the day your post-workout meal. This makes sense.
Eat, Fast and Live Longer:by Michael Mosley
I Don’t Get Hungry with Intermittent Fasting
I don’t get hungry, even after a 17 hr fast, and I don’t know why. Here’s a possible answer:
Hunger is mostly run by the hormone “ghrelin”. Studies show that a high carbohydrate diet causes a higher level of ghrelin, AKA more hunger. That same study found that higher levels of fat in the diet significantly decreases the hunger hormone. Lesson learned here: when your body uses fat for more of your energy vs. carbs, your cravings go down…
Intermittent fasting taps into your fat burning mechanisms and provides energy for your body by pulling from your stored fat energy systems. This results in boosted energy levels as well as natural fat loss. Because your body has energy flowing from your fat burning mechanisms, it doesn’t trigger ghrelin to go up…
Another theory is that by fasting your glucose level is reset to zero, your body produces human growth hormone and you turn to the alternative fuel source, fat. With HGH and a fuel source there is no need for your body to “ask for more food” by making you hungry.
When you sleep, your body produces anti-hunger substances like HGH (human growth hormone). Your insulin falls to base overnight. These things and others suppress hunger. When you wake and stay fasted, NONE of those things change just because you have woken up. Yes, if your body is used to eating right after waking you will get hungry but if you have been doing IF, you will just stay non-hungry.
Studies have shown that if you don’t eat after waking, not only will your insulin stay at base and your HGH not fall, your HGH will actually slowly RISE until you decide to eat. This high level of HGH has the primary effect of sparing (and even building) muscle during your fasts – by sparing your muscle it forces your body to use FAT for fuel which is what you want. But the nice secondary effect of keeping your HGH high while fasting is that is keeps your appetite suppressed! HGH stays elevated until insulin spikes, i.e. until you decide to eat.
It looks like intermittent fasting and not feeling hungry is a pretty common positive side effect.
This chart is interesting because it shows that after 12 hours your glucose is depleted and your body will then burn fat. If you do the 16-8 method you will burn fat for 4 hrs/day. Seven days a week of the 16-8 method results in an additional 28 hrs of fat burning. Exercise after 12 hours, during the glucose burning state will accelerate your fat burn.
Of all the tips he shares – eating right, cardio, gym, yoga, running and hiking in the mountains, surfing, swimming – the one that stands out is his intermittent fasting. “I take 18 hours off eating, six days out of seven. I won’t eat anything after 8pm or 9pm and then I won’t eat anything until 2pm the next day.
“It’s a little hard at first but once you get used to it, it’s been really rewarding. I’ve read a lot about the benefits of fasting for longevity, for your brain … and to maintain abs.”
Fifty seven percent of individuals admitted that they didn’t think they could continue these meal time changes past the end of ten weeks. They also rated the diet a seven out of ten on a scale of difficulty. Seeing as the authors described this group of volunteers as “well-motivated” to follow the diet, these results might not bode well for the rest of us.
“As we have seen with these participants, fasting diets are difficult to follow and may not always be compatible with family and social life,” Johnston said “We therefore need to make sure they are flexible and conducive to real life, as the potential benefits of such diets are clear to see.”
…it’s safe to say that fasting is nowhere near as simple as it seems, and scientists are only beginning to bring the full picture into focus.
Why Backers of Intermittent Fasting Believe It Can Slow Aging: No proof of longer life
2020 Dec 07 Intermittent Fasting vs Cutting Calories