This article explores intermittent fasting (IF), a pattern of eating that involves alternating periods of fasting and eating. It discusses the potential health benefits of IF, including weight loss, improved insulin sensitivity, and enhanced brain health. The article also delves into the mechanisms behind IF's effects, explaining how it triggers metabolic changes and activates cellular memory in the liver. It outlines various IF patterns, such as time-restricted eating (TRE) and the 5:2 diet, and provides insights into the history and evolutionary context of fasting.
found that as many as 13% of Americans followed an IF regimen during the previous year. But does it really offer health benefits? And are there any downsides?
Another IF pattern is the 5:2 diet, in which the individual eats as usual for 5 d/wk but eats only one moderate-sized meal the other 2 days, Mattson said. Other patterns include alternate-day fasting and fast-mimicking diet as shown in the Table below.
“There seem to be changes in the breakdown of fats, which can promote fat loss instead of fat storage, as well as changes in insulin sensitivity, which we’re only beginning to understand,” Longo said. Ido Goldstein, PhD, assistant professor, Institute of Biochemistry, Food Science and Nutrition, Hebrew University of Jerusalem, Jerusalem, Israel, explained that repeated fasting “triggers a cellular memory mechanism in the liver, enhancing the liver’s response to subsequent fasting events.”in which Goldstein and colleagues randomized mice to an unrestricted or an ADF diet. Mice in the ADF group underwent 15 cycles of fasting-refeeding over 30 days. On day 31, all mice fasted for 24 hours.
In multiple trials of FMD, 50%-70% of patients with diabetes reduced their medication use, Longo said. For example, acompared a monthly FMD program with regular primary care in people with T2D who use metformin. Those who participated in FMD had less need for glucose-lowering medication and had improved A1c.
INTERMITTENT FASTING HEALTH BENEFITS WEIGHT LOSS BRAIN HEALTH METABOLIC CHANGES
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