‘Done for you’ pre-written blog post
Instantly download the entire 2355 word post (23 refs) and upload to your website (Here is the introduction, subheadings, and references):
Intermittent fasting – Not just for weight loss
If you want to lose fat, improve metabolism, and experience other health benefits all without giving up your favourite foods, intermittent fasting might be for you!
It’s an emerging area of research and the results are very promising. Similar to calorie reduced diets, intermittent fasting has benefits for weight loss and metabolic improvements, and might even improve brain and mental health.
Intermittent fasting (IF) has a few advantages over regular calorie reduced diets. Not only is it easier for many people to stick with, but it also seems to have a metabolic advantage. These are really good things when it comes to long-term health.
Intermittent fasting is just that – fasting intermittently (periodically). It’s an “eating pattern,” rather than a “diet.” That means regularly reducing your eating and drinking during pre-set times. It’s controlling when you eat and drink, as opposed to what you eat and drink.
There are lots of ways to intermittently fast. It can be done daily, weekly, or monthly. After we go over the health benefits, we’ll look at some of the most popular methods on how to, and who shouldn’t, IF.
Background: History and animal studies
…
Intermittent Fasting for Weight and Fat Loss
…
Intermittent Fasting for Metabolic and Heart Health
…
Intermittent Fasting for Brain and Mental Health
…
How intermittent fasting helps our bodies and brains
…
Who shouldn’t try intermittent fasting?
…
How to Intermittently Fast
…
Conclusion
Intermittent fasting is a way to get the benefits of a regular calorie reduced diet without restricting what you eat, just when you eat it. Intermittent fasting reduces both weight and fat, and can improve blood sugar and blood lipids. It has been shown to reduce blood pressure and some markers of inflammation. Many animal studies show improvements in brain health too.
While these benefits of IF are similar to those with calorie reduced diets, IF has some key advantages including being easier for some people to stick with and it might help people eat more intentionally. There is also evidence that IF preferentially reduces fat while preserving muscle and may help our bodies become more “metabolically flexible.”
More research is needed to really understand long-term benefits of IF on the body and brain, as well as which IF approach is optimal for different people and different health goals.
References:
Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S., Mainous, A. G., … Mattson, M. P. (2018). Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity (Silver Spring, Md.), 26(2), 254–268. http://doi.org/10.1002/oby.22065
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
Antoni, R., Johnston, K.L., Collins, A.L. & Robertson, M.D. (2016). Investigation into the acute effects of total and partial energy restriction on postprandial metabolism among overweight/obese participants. Br J Nutr, 115(6), 951-9. doi: 10.1017/S0007114515005346.
LINK: https://www.cambridge.org/core/services/aop-cambridge-core/content/view/53531AD2D87F6EAF46882955EC832A80/S0007114515005346a.pdf/div-class-title-investigation-into-the-acute-effects-of-total-and-partial-energy-restriction-on-postprandial-metabolism-among-overweight-obese-participants-div.pdf
Brandhorst, S., Choi, I. Y., Wei, M., Cheng, C. W., Sedrakyan, S., Navarrete, G., … Longo, V. D. (2015). A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance and healthspan. Cell Metabolism, 22(1), 86–99. http://doi.org/10.1016/j.cmet.2015.05.012
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4509734/
Carter, S., Clifton, P.M. & Keogh, J.B. (2016). The effects of intermittent compared to continuous energy restriction on glycaemic control in type 2 diabetes; a pragmatic pilot trial. Diabetes Res Clin Pract, 122, 106-112. doi: 10.1016/j.diabres.2016.10.010.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/27833048
Clifton, P. (2017). Assessing the evidence for weight loss strategies in people with and without type 2 diabetes. World Journal of Diabetes, 8(10), 440–454. http://doi.org/10.4239/wjd.v8.i10.440
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5648990/
Fontana, L., & Partridge, L. (2015). Promoting Health and Longevity through Diet: from Model Organisms to Humans. Cell, 161(1), 106–118. http://doi.org/10.1016/j.cell.2015.02.020
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4547605/
Harvie, M., & Howell, A. (2017). Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects—A Narrative Review of Human and Animal Evidence. Behavioral Sciences, 7(1), 4. http://doi.org/10.3390/bs7010004
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371748/
Headland, M., Clifton, P. M., Carter, S., & Keogh, J. B. (2016). Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months. Nutrients, 8(6), 354. http://doi.org/10.3390/nu8060354
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/
Horne, B.D., Muhlestein, J.B., Lappé, D.L., May, H.T., Carlquist, J.F., Galenko, O., Brunisholz, K.D. & Anderson, J.L. (2013). Randomized cross-over trial of short-term water-only fasting: metabolic and cardiovascular consequences. Nutr Metab Cardiovasc Dis, 23, 1050–7.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/23220077
Horne, B.D., Muhlestein, J.B., & Anderson, J.L. (2015). Health effects of intermittent fasting: hormesis or harm? A systematic review. Am J Clin Nutr, 102(2), 464-70. doi: 10.3945/ajcn.115.109553.
LINK: https://academic.oup.com/ajcn/article/102/2/464/4564588
Hussin, N.M., Shahar, S., Teng, N.I.M.F., Ngah, W.Z.W. & Das, S.K. Efficacy of fasting and calorie restriction (FCR) on mood and depression among ageing men. J Nutr Health Aging, 17, 674–80.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/24097021
Keogh, J.B., Pedersen, E., Petersen, K.S. & Clifton, P.M. (2014). Effects of intermittent compared to continuous energy restriction on short-term weight loss and long-term weight loss maintenance. Clin Obes, 4(3), 150-6. doi: 10.1111/cob.12052.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/25826770
Li, L., Wang, Z., & Zuo, Z. (2013). Chronic Intermittent Fasting Improves Cognitive Functions and Brain Structures in Mice. PLoS ONE, 8(6), e66069. http://doi.org/10.1371/journal.pone.0066069
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/
Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2018). Intermittent metabolic switching, neuroplasticity and brain health. Nature Reviews. Neuroscience, 19(2), 63–80. http://doi.org/10.1038/nrn.2017.156
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/
Michalsen, A. & Li, C. (2013). Fasting therapy for treating and preventing disease – current state of evidence. Forsch Komplementmed, 20(6), 444-53. doi: 10.1159/000357765.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/24434759
Patterson, R.E. & Sears, D.D. (2017). Metabolic Effects of Intermittent Fasting. Annu Rev Nutr, 37, 371-393. doi: 10.1146/annurev-nutr-071816-064634.
LINK: https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634
St-Onge, M.P., Ard, J., Baskin, M.L., Chiuve, S.E., Johnson, H.M., Kris-Etherton, P. & Varady, K.; American Heart Association Obesity Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular Disease in the Young; Council on Clinical Cardiology; and Stroke Council. (2017). Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association. Circulation,135(9), e96-e121. doi: 10.1161/CIR.0000000000000476.
LINK: http://circ.ahajournals.org/content/135/9/e96.long
Stockman, M.C., Thomas, D., Burke, J. & Apovian CM. (2018). Intermittent Fasting: Is the Wait Worth the Weight? Curr Obes Rep, 7(2), 172-185. doi: 10.1007/s13679-018-0308-9.
LINK: https://link.springer.com/article/10.1007%2Fs13679-018-0308-9
Teng, N.I., Shahar, S., Manaf, Z.A., Das, S.K., Taha, C.S. & Ngah, W.Z. (2011). Efficacy of fasting calorie restriction on quality of life among aging men. Physiol Behav, 104, 1059–64.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/21781980
Teng, N.I., Shahar, S., Rajab, N.F., Manaf, Z.A., Johari, M.H. & Ngah, W.Z.W. (2015). Improvement of metabolic parameters in healthy older adult men following a fasting calorie restriction intervention. Aging Male, 16, 177–83.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/24044618
Tinsley, G.M. & La Bounty, P.M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev, 73(10), 661-74. doi: 10.1093/nutrit/nuv041.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/26374764
Varady, K.A., Bhutani, S., Klempel, M.C., Kroeger, C.M., Trepanowski, J.F., Haus, J.M., Hoddy, K.K. & Calvo, Y. (2013). Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutr J, 12, 146.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/24215592
Witte, A. V., Fobker, M., Gellner, R., Knecht, S., & Flöel, A. (2009). Caloric restriction improves memory in elderly humans. Proceedings of the National Academy of Sciences of the United States of America, 106(4), 1255–1260. http://doi.org/10.1073/pnas.0808587106
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633586/