FASTINGTIPS

If you think Fasting could be a good fit for you, that's great because it has tremendous potential to help you lose fat. A review article conducted in 2020 looked at 27 trials where participants took part in some form of Fasting. They found that Fasting resulted in weight loss between 0.8-13.0% from baseline body weight and waist circumference decreased (in the studies that recorded it). This systematic review of 40 studies found that IF participants typically lost 7-11 pounds over 10 weeks. Several experts and policymakers have developed the American Dietary Guidelines 2020-2025. Essentially they are a set of dietary recommendations updated every 5 years. When we summarize the high-quality evidence available to us in these guidelines (as well as in consensus statements and high-quality studies), we can see that a healthy diet (or healthy dietary patterns) are made up of the following components: ● Eat plenty of whole fruits and vegetables of all types (especially aiming for more vegetables than fruit). ● Eat high fiber starches and choose mainly whole grains. ● Eat protein-containing foods daily from various sources (mixed, vegetarian, or vegan are all perfectly healthy). ● Choose minimally processed fats and oils from plant sources. When you eat a 'normal' meal, glucose (from carbs) and fatty acid (from fats) are the primary energy sources for your cells. After you've eaten, glucose is used as a direct source of energy, and fatty acids are stored in your fat tissue in the form of triglycerides. When you fast, meaning you are eating nothing or very little, your body runs out of glucose and needs an alternative energy source to keep going. It now breaks down your triglycerides into their individual components (fatty acids and glycerol), and then your liver will convert the fatty acids into ketone bodies. Ketone bodies (or ketones for short) can be used as an alternative energy source for many tissues, including the brain. When you eat enough food (from all 3 macronutrient groups- carbohydrates, proteins, and fats), the number of ketones in your blood is low. When you fast, this level rises within the first 8-12 hours, reaching between 0.2-0.5 millimolar (mM) levels, maintained for about 24 hours with a subsequent increase to 1-2 mM by around 48 hours. However, fuel is not the ketone's only function; it also significantly affect your cells and organs. For example, ketones able to: 1. Improve mitochondrial function Mitochondria are often referred to as the powerhouses of our cells. Energy in our body is mainly from mitochondria releasing energy from ATP molecules. When we suffer from metabolic disturbances and obesity, our mitochondrial function is reduced, but Fasting may help improve this function. 2. Help your cells become more resistant to stress During these times of food restriction, the cells adopt a stress resistance mode. Essentially you are making your cells more challenging to withstand. 3. Enhance autophagy Autophagy, which is Latin that stands for "self-eating," refers to when cells purposely eat other cells in your body. They might sound like a bad thing, but it's not. Autophagy gives your cells the ability to clean up "cellular garbage" that usually accumulates in cells or when you are hurt or sick. Basically, it's your cell's version of taking out the trash! When autophagy doesn't work properly, your immune system attacks this cellular garbage and can cause low-grade, chronic inflammation (the basis of most chronic diseases). 4. Help Recovery When you eat or break the fast, the body is forced to switch from Fasting and using ketones to glucose. This is known as 'metabolic switching. Doctor Mike Hansen, MD Internal Medicine | Pulmonary Disease | Critical Care Medicine Website: https://doctormikehansen.com/ Contact & Social Media Links: https://doctormikehansen.com/contact/

For more than a century, fasting—up to 382 days without calories—has been used a weight loss treatment. New subscribers to our e-newsletter always receive a free gift. Get yours here: https://nutritionfacts.org/subscribe/ This is the 6th video in a 14-part series on fasting for weight loss. If you missed the first five, they are: • The 3,500 Calorie per Pound Rule Is Wrong (http://nutritionfacts.org/video/the-3...) • The Reason Weight Loss Plateaus When You Diet (http://nutritionfacts.org/video/the-r...) • The New Calories per Pound of Weight Loss Rule? (http://nutritionfacts.org/video/the-n...) • The Benefits of Calorie Restriction for Longevity (http://nutritionfacts.org/video/The-B...) • Potential Pitfalls of Calorie Restriction (http://nutritionfacts.org/video/poten...) Coming up next are: • Is Fasting Beneficial for Weight Loss? (http://nutritionfacts.org/video/is-fa...) • Is Fasting for Weight Loss Safe? (http://nutritionfacts.org/video/Is-Fa...) And the series continues with: • Alternate-Day Intermittent Fasting Put to the Test (http://nutritionfacts.org/video/Alter...) • Is Alternate-Day Intermittent Fasting Safe? (http://nutritionfacts.org/video/is-al...) • Does Intermittent Fasting Increase Human Life Expectancy? (http://nutritionfacts.org/video/does-...) • The 5:2 Diet and the Fasting-Mimicking Diet Put to the Test (http://nutritionfacts.org/video/the-5...) • Time-Restricted Eating Put to the Test (https://nutritionfacts.org/video/time...) • The Benefits of Early Time-Restricted Eating (http://nutritionfacts.org/video/the-b...) If you don’t want to wait you can watch them all now on a digital download (https://drgreger.org/collections/down.... My next book, How Not to Diet, is all about weight loss and comes out in just over a month. I can’t wait for it to hit the shelves, and you can pre-order it here (http://nutritionfacts.org/how-not-to-.... Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/benef... and someone on the NutritionFacts.org team will try to answer it. UPDATE: We are currently testing the removal of the comment section across all video pages on the NutritionFacts.org website until October, and it will either be reinstated thereafter or removed permanently based on the results. Please feel free to continue your discussions by commenting on our YouTube channel and social media accounts, where we will have Health Support volunteers available to address questions. Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at http://nutritionfacts.org/video/benef.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics. If you’d rather watch these videos on YouTube, subscribe to my YouTube Channel here: https://www.youtube.com/subscription_... Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution! -Michael Greger, MD FACLM Captions for this video are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then "Subtitles/CC." Do you have feedback about the translations in this video? Please share it here along with the title of the video and language: https://nutritionfacts.zendesk.com/hc... Image credit: ID 95839 / pixabay https://NutritionFacts.org • Subscribe: https://nutritionfacts.org/subscribe • Donate: https://nutritionfacts.org/donate • Podcast : https://nutritionfacts.org/audio • Facebook: www.facebook.com/NutritionFacts.org • Twitter: www.twitter.com/nutrition_facts • Instagram: www.instagram.com/nutrition_facts_org • Books: https://nutritionfacts.org/books • Shop: https://drgreger.org

In this video, Dr. O explains the pros and cons of Alternate Day Fasting for weight loss. Medical and Health Disclaimer: This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.