Dr. David Ludwig, How Intermittent Fasting Work?
It works (by having only one or two meals a day, or limiting food intake a few days a week) has attracted attention lately, including in several recent diet books.
The Always Hungry? program can support intermittent fasting and, in principle, enhance its benefits. Once fat cells have been “retrained” to release stored calories, the transition from fed to fasting becomes easy and doesn’t precipitate the starvation response — involving extreme hunger, release of stress hormones and slowing metabolism.
For those who can tolerate it, intermittent fasting may provide significant metabolic benefits, such as improved insulin sensitivity. In addition, fasting results in the production of ketones, considered by some a sort of superfuel for brain and body. Of course, intermittent fasting can also save time, since you’ll make fewer meals.
However, the evidence basis to support intermittent fasting is very limited, with virtually no long-term trials. And people differ greatly in their ability to tolerate fasting, so it’s critical to pay attention to your body’s responses.
In a classic feeding study, volunteers were given the same calories either as many small meals (Nibbling) or as a few big meals (Gorging) each day. The Nibbling group actually showed better blood lipid and glucose levels, and lower stress hormone production. So at least under some conditions (especially, a high carbohydrate diet), restricting calorie intake to just a few hours a day can have negative effects.
If you want to explore intermittent fasting on the Always Hungry? program, wait until Phase 2 or 3. (The purpose of Phase 1 is to take the body out of starvation mode with regular meals and snacks containing the right balance of nutrients). Try skipping breakfast, have your first meal at 1–2 pm, and have your last meal by 8 pm. If you feel good all morning and don’t wind up overeating later in the day, then intermittent fasting might be a reasonable option for you. Another variant is to restrict food intake to 500 calories (or not eat at all) one or two days a week.
But remember, intermittent fasting is an “advanced practice” that won’t work for everyone. Ultimately, many of the benefits of fasting can be obtained simply by reducing intake of total carbohydrate and/or fast-digesting carbohydrates — including processed grains, potato products, and added sugars.
Why Your Gut Microbes Love Intermittent Fasting
Fasting Improves Intestinal Stem Cells’ Ability to Regenerate
Intestinal stem cells are responsible for maintaining the lining of the intestine, which typically renews itself every 5 days. When an injury or infection occurs, stem cells are key to repairing any damage. As we age, the regenerative abilities of our intestinal stem cells decline. According to the findings of an MIT-led study published in the journal Cell Stem Cell, this age-related loss of function can be reversed by a 24-hour fast.
It’s critical to supplement your body with good quality nutrition especially when fasting avoiding many daily nutritional gaps in our poor western man-made diet.
Dr. David, Looking Vibrant is one of my personal choices for real quality nutritional supplements. (You can choose your own supplement company.)