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Intermittent Fasting Jack Sprat English Professor Herman November 28, 2012
one group ate high fat meals including pizza and lasagna while the other maintained a low fat diet on their non-fasting diet. sustainable and improves health. Krista Varady completed a study dividing participants into two groups. Public Health Agency of Canada (2011) states that socioeconomic status influences obesity. shopping for groceries and formulating a meal plan. Dr. 8. A joint report from the Public Health Agency of Canada and the Canadian Institute for Health Information (2011) found that “Approximately one in four Canadian adults are obese. typically fasting can range from 16-36 hours (Romaniello. 2012). saving both time and money. Intermittent fasting does not involve purchasing special meal plans or products. Individuals would alternate fasting with eating. The results found the high fat eaters lost . 10). Eating less means less preparation and buying. There is no different preparation for the dieter compared with the rest of the family. according to measured height and weight data from 2007-2009. they are either looking for new and quicker ways to prepare food or choosing unhealthy fast food sources. Government statistics confirm that obesity is a great concern in Canada. Intermittent fasting is beneficial because it is flexible.6% are obese” (p. A new form of lifestyle change is creating a buzz in nutrition circles termed intermittent fasting (IF). A review of current literature shows many different types of IF diets. Shopping for groceries adds no extra burden on the pocket book.INTERMITTENT FASTING 2 Have you ever wondered how prehistoric man survived with long periods between meals searching for food? Many people are time constrained. Of children and youth aged six to 17. 600 calories a day for men and 500 for women. Intermittent fasting provides flexibility with preparing meals. The basic premise is that the fasting revolves around periodic fasting alternating with eating. Fasting can be a good alternative to produce weight loss for obese individuals. Mosley (2012) states alternate day fasting (ADF) allows you to eat anything you want for one day with reduced calories the next.
This schedule allows the dieter to eat whatever they want for five days a week (feeding days). Eating schedules do not have to be altered and favourite meals can still be enjoyed. when people stop dieting. Romaniello (2012) claims the “thermic effect of food” increases your metabolic rate when consuming food. Intermittent fasting is not only flexible. 3). Eating any time you like. Thirty to thirty-five percent of weight loss is regained during the first year (Varady. no forced fasting after dinner. Simply. I accomplished the goals I set for myself in a way that was easier and less time-consuming than “traditional” dieting” (p. The other two days are considered fasting days with reduced calories just like ADF diets.INTERMITTENT FASTING 3 as much if not more weight (Mosley. On the fasting days calories can be consumed at one time or spread throughout the day (Mosley). The same metabolic affect is achieved with eating one or five meals provided that the calories are similar (p. Voss (2010) reports that “Researchers at the University of California at Los Angeles analyzed 31 long-term diet studies and found that about two-thirds of dieters regained more weight within four or five years than they initially lost”. Often. The 5:2 diet provides even more flexibility so this may be an option for people that find ADF too restrictive. IF provides options for long term compliance. 2011). 2012). ADF can increase adherence since there is not daily eating restrictions (Varady. Choosing to fast on alternate days instead of daily may work better for some people. The only stipulation is that they cannot be consecutive. Berardi (2011) tried out several different IF diets. He found “two intermittent fasting strategies that I could follow indefinitely with no problem. there is rebound weight gain when the person gains back all the weight and sometimes more. The 5:2 provides even more flexibility in the eating schedule. Johnstone (2006) found that fasting could provide options without difficult calorie or carb counting. it is also sustainable for life. 3). IF provides for a more flexible life style. This allows the dieter to choose which days are considered fasting. 2011). .
blood cholesterol. There are psychological reasons why people may want to diet. 213). p. resulting in greater weight loss. test subjects lost weight during a 36 hour fast. 214). 2011). but they will feel better as well. 2006. Dieting may be a safer option to surgical interventions. Short term fasting provides quick results. Insulin sensitivity is responsible for the weight loss. Obesity is a great . Visceral obesity. Weight loss provides physical results that improve health. Intermittent fasting is beneficial because it is flexible. 2012). Centers for Disease Control and Prevention (2011) claim a modest amount of weight loss. thrombosis or pulmonary complications” (Johnstone. IF is sustainable for life and results in improved psychological and physical health. The diet provides flexibility with meal preparation. IF results in psychological and physical improvements to health.25% risk of death and 13% risk for serious post-operative complications such as embolism. Depletion of glycogen levels increases your insulin sensitivity which promotes fat loss (Romaniello. as little as five to ten percent will cause improvements in blood pressure. and blood sugars. An increase in intra-abdominal fat is known as visceral obesity. Study subjects lost 1-2 percent of their weight due to “mobilization of glycogen stores and water rather than fat mass” (Johnstone. p. One of the most popular reasons for dieting is weight loss.INTERMITTENT FASTING 4 Besides being flexible and sustainable. 2006. with an average weight loss of 1. is linked with an increased risk of both heart disease and type 2 diabetes (Varady. The sustainability of IF provides long-term results reducing or preventing devastating long term affects caused by obesity. IF provides the weight loss results that people desire. Therefore the more you fast the more you deplete glycogen stores. Not only will they look better. Bariatric surgery “carries a 0. In a study conducted by Johnstone.33 kg. which is measured by looking at waist circumference. shopping and meal planning. sustainable and improves health.
There are many long-term benefits that result from a lifestyle that includes weight reduction. . IF can help normal and obese individuals sustain and reach a healthy weight.INTERMITTENT FASTING 5 concern in Canada.
Retrieved October 3.telegraph. 2012. Retrieved November 2. Retrieved November 10.INTERMITTENT FASTING 6 References Berardi. (2010). Retrieved October 29.com/sports/foodcourt_700/703_intermittent-fasting. Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obesity Reviews. 2012.co. M. K. from http://www..uk/news/health-19112549 Mosley. & Green.gov/healthyweight/losing_weight/index.askmen. Women’s Health. The 5:2 diet: can it help you lose weight and live longer? Telegraph. from http://www. N.msnbc.com. Intermittent fasting. from http://www. 12(7). fromhttp://ca.bbc. 2012. G.php Romaniello.msn. 2012.1467789X.com/id/36716808/ns/healthdiet_and_nutrition/t/when-you-lose-weight-gain-it-all-back/ . Scott-Dixon. Fasting – the ultimate diet? Obesity Reviews. (2011. (2012).precisionnutrition.html Johnstone..phac-aspc. Retrieved October 26.M.1111/j.00266.2011.1467789X. 8(3). British Broadcasting Corporation. J. Experiments with intermittent fasting. J. 593-601. 2012. (2012). June 20).M.ca/hp-ps/hl-mvs/oic-oac/index-eng. Centers for Disease Control and Prevention.00873. Mosley. A.. doi: 10.cdc. (2011). Obesity in Canada. August 17). Available from http://www.x Voss. When you lose weight – and gain it all back. from http://www.gc. (2006). (2011.html Varady.2006.x. K. (2012). doi: 10.com/intermittent-fasting/summary.A. AskMen. from http://www.1111/j.uk/lifestyle/9480451/The-52diet-can-it-help-you-lose-weight-and-live-longer. M. Retrieved November 3. 2012. The power of intermittent fasting.co. (2011).html Public Health Agency of Canada.
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