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“The people who say they don’t have time to take care of themselves will soon discover they’re spending all their time being sick.”
in 2014. Experts compared the effects of eating breakfast and skipping breakfast on overall weight in 283 overweight adults.
After 16 weeks, there was no statistically significant difference in weight loss between the two groups.
there has never been one research article implementing small meals throughout the day, even though nearly every person has heard this recommendation
there has never been a study showing that eating many small meals throughout the day resulted in weight loss.
your metabolic rate is actually INCREASED short term after fasting.
studies conducted right after a fasting period have shown a metabolic rate increase of 3.6% - 14% for up to 48 hours.
This is because the body will actually release the stress hormones adrenaline and noradrenaline (epinephrine and norepinephrine) to help sharpen the mind and give us energy. These hormones tell your fat cel...
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our body was built for periodic cycles of feast and famine.
They would cycle through periods of feast and famine, and this cycling produces a number of biochemical benefits that dramatically alters how your body operates. By imitating our ancestors and the conditions of cyclical nutrition, your body enters into a state of optimal functioning.
Our body simply cannot run properly when we are continuously fed. This is why eating all day triggers disease. Research shows that many biological repair and rejuvenation processes take place when there is an absence of food.
In order to start using your fat stores as fuel (fat burning), your body has to be completely devoid of its blood sugar and glycogen stores. This only happens when we go without food for a period of eight to twelve hours. It only happens when we adopt the eating pattern of our ancestors and put ourselves through periodic cycles of feast and famine.
It isn’t a diet, but rather an eating pattern. It does not include any rules about what foods to eat, but rather when you should eat them.
In 2014, 641 million people were obese, compared to 105 million in 1975.
weight loss therapies generate more than $150 billion in profits in the US and Europe combined.
By 2019, they estimate that the weight loss market will reach $206 billion.
the average cost to lose roughly 11 lbs ranged from $755 for the Weight Watchers program to $2,730 for the w...
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One study looked at participants three years after they concluded a weight loss program. Only 12% kept off at least 75% of the weight they lost and 40% gained back more
Another study found that five years after a group of women lost weight during a six month weight loss program, they ended up gaining on average an additional 7.9 lbs more than their original starting weight. Yet another study found that only 19% of people on a weight loss diet were able to keep off 10% of the weight they lost in a five year period.
small percentage of people manage to lose weight and keep it off, most people regain all or a portion of the weight they lost, and many gain back even more weight.
intermittent fasting was actually more effective than continuous fasting in perhaps the most important marker for health, which is reducing insulin resistance.
It is much easier for people to restrict their eating to a narrow window of time each day than to dramatically decrease their overall daily caloric intake.
It takes on average about 8-12 hours for your body to metabolize and use up all its blood sugar and glycogen stores after a meal is consumed. After you use up these energy stores, then your body will start to make a shift to burning fat for energy.
When you apply intermittent fasting and shift your body into an efficient fat-burning machine, your cravings for unhealthy foods and carbs will automatically disappear!
This is because your body is now able to burn your stored fat as energy instead of being dependent on fast-burning carbs for fuel. Fat, being the slow-burning fuel that it is, allows you to keep your energy levels high without suffering from the dramatic energy crash that is associated with sugar.
The New York Times recently reported on a recent 38-week study out of the journal Cell Metabolism analyzing the effect different eating schedules had on the health of male mice. Half of the mice were allowed to eat whenever they wanted, while the other half only had access to food during a restricted period of time. At the end of the 38 weeks, the mice that were allowed to eat during all hours of the day became obese and suffered with metabolic dysfunctions. The mice that were restricted to eating within a specific time window remained thin and healthy.
This was in spite of both groups eating the exact same food and consuming the same amount of calories.
This study also showed the exact same findings in human subjects. This conclusion also held true even when the restricted group of mice were allowed to cheat on weekends, eating at any time they wanted!
The reason why many struggle with their weight is because they’re in continuous feast mode
many patients of mine have lost a tremendous amount of fat without changing what they eat, how much they eat, or how often they exercise.
you can get fat burning results without changing anything but the timing of your meals.
Exercising after you have been fasting for at least a period of 8-16 hours dramatically increases fat burning.
In a study review from 2014, it was shown to cause weight loss of 3-8% over periods of 3-24 weeks. That is a very large amount compared to most weight loss studies. In addition, people also lost 4-7% of their waist circumference during the same duration.
Since this diet is extremely safe, easy to comply with, and promotes long-term adherence, it serves as the most effective weight loss strategy around.
is a convenient way to restrict calories without consciously trying to eat less.
The amount of muscle or fat free mass in the body is the main predictor of your basal metabolic rate. Basal metabolic rate (BMR) is the amount of energy your body expends while at rest.
The more muscle you have, the higher your metabolism will be. The more muscle you lose, the lower your metabolism will be.
When we fast, insulin levels decrease dramatically, which facilitates fat burning.
Levels of growth hormone skyrocket during your fasting period, leading to fat loss and muscle gain.
Human growth hormone, or HGH, is a hormone that is made by the pituitary gland
According to the American College of Cardiology, fasting triggered a 1,300% increase in human growth hormone secretion in women, and an astounding 2,000% increase in men!
The brain can heal itself by a few different mechanisms.
The production of new brain cells in this area from intermittent fasting can lead to enhanced brain functioning in areas such as special learning, pattern discrimination, contextual memory and mood regulation.
A recent article in the journal Cell Metabolism describes how intermittent fasting promotes neurogenesis of the hippocampus and improves cognitive performance in mice.
Intermittent fasting literally produced multi-system regeneration of brain tissue. Immune and brain function significantly improved, lifespan was increased and the risk of inflammatory and metabolic diseases reduced significantly.
In the mouse brain, neurons were regenerated, especially in the hippocampus. Together, this improved learning ability, memory and concentration. Researchers followed this study up by performing a human pilot study and found the exac...
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It is clear that the hippocampus, as well as the rest of the brain, is positively influenced by intermittent fasting.
The Journal of Nutritional Biochemistry, Mattson compared the benefits of intermittent fasting (IF) and caloric restriction (CR) to that of physical exercise. He states the following: “Recent findings suggest that some of the beneficial effects of IF on both the cardiovascular system and the brain are mediated by brain-derived neurotrophic factor signaling in the brain. Interestingly, cellular and molecular effects of IF and CR on the cardiovascular system and the brain are similar to those of regular physical exercise, suggesting shared mechanisms.”
Movement of the spine and other joints of the body stimulate brain activity by sending massive sensory input to the brain. This is why when you exercise, you feel like you can concentrate better due to the fact that your brain has been immensely stimulated by the movement. This is also why when you don’t move all day, you feel sluggish and tired as if you had brain fog.
Even though you spent all day conserving all of your energy, you still feel sluggish because your brain wasn’t getting proper stimulation from movement.
