Yes! Intermittent Fasting WorksPosted: March 19, 2020 in Lifestyle by Craig Primack MD FACP
Periods of very-low-calorie intake force our bodies to burn fat to meet our energy needs. When fat burns, it releases ketones that cause the body to make less ghrelin, a hunger hormone. As a result, intermittent fasting can increase metabolism, decrease hunger, and increase fat burning. Here’s why intermittent fasting works and how we use it in our medical weight loss program.
Intermittent Fasting and Medical Weight Loss
What to Expect While Intermittent Fasting
In our weight loss program, the first day of intermittent fasting is the most difficult part of the process. But we can assure you, it does get easier with time. While fasting, your body uses up stored sugar in the liver and muscles. The feeling of hunger lasts until your bodies use up the last sugar storage, then you might “hit the wall.”
During your first week of intermittent fasting, you may feel a bit sluggish or have a headache. This usually lasts for 1/2 a day. To help these feelings pass, we encourage increased salt intake (pickles or soup bullion) and drinking lots of fluids. Once this feeling passes, the headache usually passes and energy improves. Many patients tell us they have no hunger and notice an improvement in feelings of well-being after the first fast. These feelings often persist during weight loss.
Who Benefits from Intermittent Fasting
Types of Intermittent Fasting
Alternate Day (5:2) Fasting
Dr. Michael Mosely personally used alternate day fasting that lead to a weight loss of 20 lbs and a complete reversal of his diabetes. He ate 500 calories twice per week and ate a limited intake for the other five days. This regimen is now called 5:2 intermittent fasting. Further studies have shown that alternate day fasting (ADF) was as effective as low-calorie diets, improving cholesterol and insulin levels.
Time-restricted feeding (TRF) involves consistent fasting and eating within a 24-hour cycle. This form of fasting means you skip breakfast every morning and push the first meal of the day to lunch, eating all your calories in an 8-hour window. It can lead to moderate weight loss and increase metabolism, but further studies are needed. In our experience, the 5:2 36-hour intermittent fast offers better promise than TRF.
The Longest Fast on Record
In 1965, at 456 pounds, Angus Barbieri set the world record for the longest fast. He fasted for 382 days, consuming only tea, coffee, carbonated water, electrolytes, and vitamins. Barbieri lost 276 lbs, reaching his goal weight of 180 lbs. Undertaking a fast of so extreme is dangerous without close medical supervision. That’s why Barbieri was monitored closely by physicians.
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