Intermittent fasting is having a moment. Whether you prefer to eat keto or plant-based or are just trying to make up for some extra indulging over the holidays, everywhere you turn someone is extolling the virtues of this simple, flexible diet strategy, where you eat for a window of time (usually 8 hours) and then fast and let your body go without any food for a longer window (usually 14 to 16 hours). This allows your your body to metabolize the food you eat and then shift from burning that as its fuel to burning fat for fuel.
Adam Sandler to Kourtney Kardshian swear by intermittent fasting for weight management and other health benefits, according to the founders of Zero, the worlds most popular fasting app with 7 million users. Zero's Chief Medical Officeris Dr. Peter Attia, a fasting expert. The app itself was launched by Kevin Roe and is now run by Mike Maser, CEO and Founder of Big Sky Health.This app's popularity shows that intermittent fasting, while simple in concept, is not always as intuitive as it sounds, and some people need a little helpful coaching, insights, tracking, custom plans, in order to make intermittent fasting work.
If you're one of the millions of intermittent fasters who havetried it recently and not had great luck with it, or didn't see the weight drop off, there may be simple shifts you can make (like what you're eating during the on hours) to get the results you crave.
If you need a little help losing weight and eating healthier, while you're intermittent fasting, an all you're hearing is how "great" and easy it is from friends, we say turn to a source you trust, since expert advice is always the way to go. We asked Nicole Grant, RD, CNSC the lead dietician for the Zero Fasting app, the most popular IF coach in the app store, for her best tips on how to do IF right
Nicole Grant:While some people believe that fasting is another fad diet, the practice has been going on for centuries. So, it isnt an entirely new concept. However, I believe the uptick in popularity has come from a wider understanding of the non-weight loss related benefits. There are so many other positive outcomes from IF that can be experienced including boosted energy, reduced inflammation, accelerated cellular repair, improved body composition, and it can even be an effective tool to mitigate risk for metabolic syndrome.
Nicole Grant: Every individual body responds to fasting a little differently, due to genetics, current health, pre-existing conditions, and lifestyle, to name a few. However, for an average healthy person, there is a general timeline of expected metabolic responses. Between 0 and 4 hours after a meal, your body is still going through the process of digesting, utilizing and storing the last thing you ate. It takes the carbohydrates, protein and fat you consumed and turns them into glucose, amino acids and fatty acids to be used as energy or to be stored for later use. Once your body shifts out of that anabolic phase, the next 416 hours are dedicated to catabolism, [the breaking down of food into smaller molecules to burn as energy] lowering of blood glucose, lowering insulin levels, and triggering glucagon, to start breaking down glycogen (stored glucose in the body).
Between16 and 24 hours is generally when fat burning starts to become more dominant and 24+ hours is when we start seeing the body switch to a ketogenic state, where many of the longevity benefits start coming into play. Exactly which benefits you will experience depends on the duration of your fast as well as many of the individualized characteristics noted above (health, genetics, etc.). We suggest establishing a plan and approach thats best for your health, lifestyle, and specific goals in order to achieve the results you want.
Nicole Grant: We dont like to promote IF as a diet for rapid weight loss. Instead fasting should be seen as a tool that can be used in conjunction with better nutrition, exercise and other lifestyle practices to enhance overall health in a prolonged, sustainable way.In addition to that, we encourage people to establish and understand their why for fasting. By identifying what each individual wants to accomplish with fasting and having a clear goal in mind, it will help them to make safe and informed choices about what type of fasting and duration is right for them.
If the goal is to lose weight, the individual also needs to keep in mind where they are starting at, from a health perspective. Those who have more severe metabolic issues or who have more weight to lose will likely respond differently than those who start out a bit healthier.
Nicole Grant: The biggest pitfalls of fasting are the misconceptions that surround the practiceits not just a weight-loss strategy. There are many different benefits to fasting as outlined above, and based on the persons goal, fasting can provide different results and outcomes for people.Fasting is also not always the best choice for everyone. We do not recommend fasting for those who are Type I diabetic, pregnant or have had a history of disordered eating. In addition, those who take medications and supplements should also consult with a doctor prior to fasting to discuss any possible precautions that may need to be taken.
Nicole Grant: Zero acts as a personalized fasting coach that offers expert insights, tips, education, and resources for users. It also includes various helpful features, the timer feature for example is very popular and reminds users when they are able to break their fasts. Zero also recently announced Challenges which offers a fun way to stay motivated! Through Challenges, users can fast alongside Zero experts, invite friends to join, and achieve their goals.
Nicole Grant: When breaking a fast, consuming protein in the first meal is important because it helps to initiate the rebuild and repair phase. Some recommended plant-based options include organic, fermented soy, sprouted nuts/seeds and possibly some legumes/grains if those are tolerated and digested well in that individual. In addition, general nutrition guidelines of choosing whole foods, low in added sugars, and minimally processed items will be important to focus on outside of a fast.
Nicole Grant:One reason why I think fasting has become more mainstream is that it isnt a diet, its a practice that can be incorporated into a healthy way of eating throughout someones lifespan, and has a low barrier of entry. You dont have to pay for a system or regiment, its truly putting intention behind when you eat.
Unlike diets where people are on the program for a certain duration of time and then they revert back to their old eating habits, fasting is a timeless practice that can be used to benefit a variety of people.
The most popular fasting zone is catabolic,where you break down energy in the body, followed by anabolic where you build up muscle, followed by fat-burning, autophagy and finally deep ketosis.
According to data, a 16:8 fast is the most popular, where you fast for 16 hours and eat within the next 8, followed by 18:6 (fasting for 18 hours, eating in a 6-hour window), then 20:4, and then 13:11.Ascertain your best rhythm. Figure out what type of fast works best for you.
Setting goals is key to a successful fast. Managing weight is the #1 goal of those who fast, followed by increased energy, increased clarity, increased longevity, and finally detoxing.
Time isn't enough. Time restriction, caloric restriction and dietary restriction are the three variables that you should be keeping in mind when fasting, according to Dr. Attia, chief medical officer for Zero. "Time restriction is when you eat, when you dont eat; calorie restriction is how much; dietary is what you eat. The right way to do this is to have a strategy for all three and cycle through them."
People want to be healthier in quarantine and IF can help.Zero saw an uptake of 3M+ sign-ups since March, when the pandemic forced people into their homes for work and play, and your home became y our gym, so fitness and diet apps had a surge in popularity.
View original post here:
Intermittent Fasting Not Working? Here's What Could Be Going Wrong, By an RD - The Beet
- Pandemic Lessons in Improving the Medical System - The New York Times - February 14th, 2021
- The Role of Hormones in Immunocompetence - Anti Aging News - February 14th, 2021
- Do Short People Live Longer? What We Know - Healthline - February 1st, 2021
- Hereford Thrives In Uncertain Year - Drovers Magazine - February 1st, 2021
- Women's Menstrual Cycles Tied to Moon's Phases - HealthDay News - February 1st, 2021
- Is The Full Moon Affecting Your Sleep and Flow? - Longevity LIVE - Longevity LIVE - February 1st, 2021
- Calico Purring Right Along With Life Extension Research - Nanalyze - February 1st, 2021
- Dr. William Kelley inducted into IAOTPs Hall of Fame - PRUnderground - February 1st, 2021
- Baptist Health of Northeast Florida Joins Forces with Blue Zones to Begin Building a Plan for Well-Being Transformation in Jacksonville - PR Web - February 1st, 2021
- Is longevity determined by genetics?: MedlinePlus Genetics - January 25th, 2021
- Optogenetics Shows How the Microbiome Affects Longevity - January 25th, 2021
- 9 Factors That Affect Longevity | ThinkAdvisor - January 25th, 2021
- Hereford thrives in an uncertain year | Farm Forum | aberdeennews.com - AberdeenNews.com - January 25th, 2021
- Njonjo, Moody Awori: Why these wazee are still up and running - The Standard - January 25th, 2021
- Son reported father to FBI weeks before he reportedly stormed the Capitol - Yahoo News - January 25th, 2021
- Study of More Than 1 Million People Finds Intriguing Link Between Iron Levels And Lifespan - ScienceAlert - January 5th, 2021
- Hereford Thrives in an Uncertain Year - AG INFORMATION NETWORK OF THE WEST - AGInfo Ag Information Network Of The West - January 5th, 2021
- Covid-19 Update Precision Medicine Software market: Poised to Garner Maximum Revenues by 2027 with major key players in the market Syapse, Allscripts,... - January 5th, 2021
- The New Anti-Ageing: How the pandemic unlocked new ways to lower your biological age - Telegraph.co.uk - January 5th, 2021
- A Good Age: Auld lang syne to the eldest who inspired and entertained us - The Patriot Ledger - January 5th, 2021
- Survival Of The Kindest: A New Mantra To Rebuild The Global Economy - Forbes - January 5th, 2021
- The Nashville bombing suspect sent packages to people across the country containing typed conspiracy theories about September 11 and lizard people,... - January 5th, 2021
- How does the human body react to being in space? - Sciworthy - December 24th, 2020
- A century and counting: Ardmore woman turned 100 on Friday - Daily Ardmoreite - December 24th, 2020
- The Adrenomyeloneuropathy Treatment Market to grow on an emphatic note from 2019 to 2029 - PharmiWeb.com - December 24th, 2020
- Getting to the root of why hair goes gray - messenger-inquirer - December 24th, 2020
- Which countries have the highest life expectancy in Europe? - World Economic Forum - December 17th, 2020
- New Research Aims To Increase Longevity Of Bumblebee Hives For NZ Growers - Scoop.co.nz - December 17th, 2020
- The 'Wondrous Map': Charting of the Human Genome, 20 Years Later - Medscape - December 17th, 2020
- Size Matters, And Other Lessons From Medical Genetics - Genomes Unzipped - December 17th, 2020
- Hair loss treatment: Sandalwood and sandalore are both effective in increasing hair growth - Express - December 17th, 2020
- These are the signs and symptoms of dementia - and the stages explained - Yorkshire Post - December 17th, 2020
- Manahawkin Woman 'Scales' 100 Years With Service, Strength and Determination - The SandPaper - December 17th, 2020
- 15 Things To Stop Doing If You Want To Live To 100 - Longevity LIVE - Longevity LIVE - December 4th, 2020
- Ticking the boxes in a rain-fed dairy system - Dairy News Australia - December 4th, 2020
- Barack Obama On Who Is The GOAT Between LeBron James And Michael Jordan: 'LeBron James Is Not Quite There. We Don't Know How Many More Rings He Might... - December 1st, 2020
- 20 Dog Breeds That Live the Longest - Reader's Digest - December 1st, 2020
- Mutations of the coronavirus do not appear to make the virus more infectious, study says | TheHill - The Hill - November 30th, 2020
- Precision Medicine Software Market 2020: Potential growth, attractive valuation make it is a long-term investment | Know the COVID19 Impact | Top... - November 30th, 2020
- Spaceflight does some weird things to astronauts bodies - MIT Technology Review - November 30th, 2020
- Genetics and Alcohol Use Disorder: 5 Things You Should Know - Longevity LIVE - November 7th, 2020
- Adrenomyeloneuropathy Treatment Market Covid-19 Impact On In-depth Industry Analysis: Ascend Biopharmaceuticals, Immatics Biotechnologies, Human... - November 7th, 2020
- Global AI Medicine Software Market Analysis of Key Players, Type, Application, Demand and Consumption By 2026 - Stock Market Vista - November 7th, 2020
- Global Obesity Treatment Market Incredible Potential Examined in New Research Report - The Think Curiouser - November 7th, 2020
- Global Adrenomyeloneuropathy Treatment Market Size, Share, Trends, CAGR by Technology, Key Players, Regions, Cost, Revenue and Forecast 2020 to 2025 -... - November 7th, 2020
- Early Evidence Shows Fasting, Keto Diet May Make Chemo and Some Other Cancer Treatments More Effective and Easier to Tolerate - Curetoday.com - November 7th, 2020
- Healthcare Business Process Outsourcing Market 2020 Global Forecasts Analysis, Company Profiles, Competitive Landscape and Key Regions 2025 - Zenit... - November 7th, 2020
- Turning the Tide - Lifestyle Medicine and change (part 7) - South Coast Herald - October 25th, 2020
- Biohacking Conference Kyiv about Efficient Health Optimization Techniques to Take Place on November 11 - Interfax-Ukraine - October 25th, 2020
- Global Precision Medicine Software Market 2020 Recovering From Covid-19 Outbreak|Know More About Brand Players - The Think Curiouser - October 25th, 2020
- What's Behind All the Pro-Azerbaijan Articles? - Armenian Weekly - October 25th, 2020
- Global Precision Medicine Software Market (COVID-19 Analysis) Industry Share, Growth, Trends Analysis Report 2020-26 - The Think Curiouser - October 25th, 2020
- AI Medicine Software Industry Market Outlook | Development Factors, Latest Opportunities and Forecast 2025 - The Think Curiouser - October 25th, 2020
- Flint children exposed to lead suffer from dental problems, learning disabilities, other issues - MLive.com - October 25th, 2020
- The Importance of Deep Water in Fall Bass Fishing - Wired2Fish - October 25th, 2020
- Genomic Biomarker Market Growth, Demands, CAGR, Sales Volume, Opportunities, Types, Applications and Forecast up to 2023 - The Think Curiouser - October 25th, 2020
- Does Family History Of Diabetes Mean That I Will Inherit It Too? - NDTV Doctor - October 25th, 2020
- Genomic Biomarker Market 2020 | Know the Latest COVID19 Impact Analysis And Strategies of Key Players: Bio-Rad, Beckman Coulter, Myriad Genetics,... - September 28th, 2020
- Precision Medicine Software Market by Trends, Dynamic Innovation in Technology and 2025 Forecasts | Covid-19 Analysis - The Daily Chronicle - September 28th, 2020
- Losing hair fast? Applying this natural solution to the scalp resulted in new hair growth - Express - September 28th, 2020
- Lenny Kravitz on His Signature Scent, His Beach Beauty Routine, and the Secret to His Longevity - Vogue - September 24th, 2020
- How to Live Longer: A Look at the Science Behind the Longevity Movement - Vogue - September 22nd, 2020
- Healthy Aging Month observed nationwide in September - News - The Hutchinson News - September 22nd, 2020
- Massive Growth in Precision Medicine Software Market to Witness Robust Expansion by 2026 with Top Key Players like Syapse, Allscripts, Qiagen, Roper... - September 22nd, 2020
- Guest opinion: Why accessible health care is not government takeover - Deseret News - September 15th, 2020
- Development of heat-resistant cattle in the U.S. - Post Register - September 15th, 2020
- Viking genetics and robots working together at Alderston Mains - The Scottish Farmer - September 13th, 2020
- Nutrition and the Wisdom of Ethnic Cuisine: A Japanese Doctor's Perspective - Nippon.com - September 13th, 2020
- Anti-Aging and Prolonging Life By John Robert Cardillo - Health News Tribune - August 13th, 2020
- Environmental legislation to be biggest limiting factor for NI dairying in 2030 - Agriland.co.uk - August 13th, 2020
- Healthy ageing.. The eight R's - Daijiworld.com - August 13th, 2020
- The Secret to a Long, Healthy Life Is in the Genes of the Oldest Humans Alive - Singularity Hub - August 10th, 2020
- What We Can Learn About Longevity From SuperAgers and Centenarians - Next Avenue - August 10th, 2020
- How to live longer - the anti-ageing spice to protect against an early death and cancer - Express - August 10th, 2020
- Global Precision Medicine Software Industry Market 2020 Size, Share, Trends, Growth and Outlook with Company Analysis and Forecast to 2025 - CueReport - August 10th, 2020
- Precision Medicine Software Market Size By Product Analysis, Application, End-Users, Regional Outlook, Competitive Strategies And Forecast Up To 2026... - July 12th, 2020
- Precision Medicine Software Market (impact of COVID-19) Growth, Overview with Detailed Analysis 2020-2026| Syapse, Allscripts, Qiagen, Roper... - July 12th, 2020
- Global Precision Medicine Software Market Analysis and Forecast 2027- including drivers, constraints, intimidation, challenges, opportunities, and... - July 11th, 2020
- Research On Global Genomic Biomarker Market (impact of COVID-19) with Top Players: Bio-Rad,Beckman Coulter,Myriad Genetics and Others - Owned - July 11th, 2020
- New Report: and China Genomic Biomarker Market Share, Growth, Trend Analysis and Forecast from 2020-2026; Consumption Capacity by Volume and... - July 11th, 2020