Intermittent Fasting for Good Health & Longevity
Nutritional experts have looked at the health effects of a fasting diet (FMD) in humans. In a recent study 100 participants did 3 cycles of FMD, which involves semi-fasting for 5 days each month.
The FMD diet is low in calories, sugars and protein, but high in healthy unsaturated fats.
After 3 months, the participants had:
- Lost an average of 7.5 lbs and had reduced visceral fat and waist circumference
- Lower levels of insulin-like growth factor 1 (IGF-1), a hormone linked to cancer and aging
- Lower levels of C-reactive protein (CRP), an inflammatory marker
- Lower blood pressure
Sports medicine doctor and fitness guru Dr. Gabe Mirkin recently wrote an article in The Epoch Times describing different intermittent fasting regimens, and how intermittent fasting has benefited his and his wife’s health.
For starters, his wife, Diana, lost 15 lbs in 6 weeks, and Dr. Gabe lost 30 lbs over the course of a few months.
Historically speaking, net carbohydrate intake (total carbs minus fiber) has always been quite low. Likewise, the diseases we now know are associated with insulin resistance, which is primarily caused by excess consumption of refined carbs have been rare.
Switching from a high-carb diet to one high in healthy fat with moderate protein and low in net carbs helps rebalance the body’s chemistry.
A natural side effect of this is weight loss, and improved weight management, once at an ideal weight. One explanation for this is that people do not get fat from eating too much and exercising too little. Nor do they get fat from eating healthy fat. Obesity is typically the result of a high-carb diet, which over time leads to an inability to burn fat for fuel.
Diets high in refined fructose are particularly troublesome, as fructose activates the enzyme fructokinase, which in turn activates another enzyme that causes cells to accumulate fat.
When this enzyme is blocked, fat cannot be stored in the cell. In essence, fructose is the dietary ingredient that causes cells to accumulate fat. Dietary carbohydrates, especially fructose, are also the primary source of a substance called glycerol-3-phosphate, which causes fat to become fixed in fat tissue.
At the same time, high carb intake raises your insulin levels, which also prevents fat from being released. And, no amount of exercise can compensate for this. This is why it can seem nearly impossible to lose weight when eating a lot of refined carbs and foods containing high fructose corn syrup, and why cutting carbs is so critical when trying to lose weight.
Keep in mind that when talking about harmful excess carbs, aka excess net carbs, the reference os to grains and sugars, not vegetable carbs. Vegetables contain valuable fiber, and when grain/sugar carbs are cut, need to increase the amount of vegetables eaten is important.
Also, the need to dramatically increase healthful fats such as avocados, coconut oil, egg yolks, raw grass fed organic butter, olives, and nuts like macadamias and pecans that are both low in protein and carbs and high in healthy fat, is Key.
A researcher specializing in fasting is diabetes expert Dr. Roy Taylor.
In a recent calorie restriction trial, type 2 diabetics ate just 600 calories a day for 8 weeks. All were disease-free by the end of their fast.
Three months later, after returning to their regular diet, 7 of the 11 participants were still disease-free.
Dr. Taylor’s team is now testing this type of fasting regimen on a much larger group of 300 people with type 2 diabetes.
As reported by The Guardian: “… Taylor, who leads the group, thinks that fasting is beneficial because it gets rid of dangerous fat in and around your organs, including two that are important in sugar control — the pancreas and the liver … ‘If you have fat around these organs it clogs up the way they work and your body can’t control its blood sugars,’ says Dr. Taylor.
After about 12 hours of fasting, he says, the body uses up all the glycogen in the liver, its go-to source of energy, and starts to dip into its fat deposits. ‘The first type of fat to go is that dangerous fat around the organs, freeing them up to do their job properly.’ He stresses that people with diabetes should not fast without consulting their doctor — a combination of insulin drugs and fasting can be lethal.”
Eat healthy, Be healthy, Live lively.