4/28/2017 0 Comments 16Hr Fasting DietMichael Mosley has since co-authored a book, The Fast Diet: The Secret of Intermittent Fasting, with Mimi Spencer. Many people now call this form of fasting the. Intermittent fasting can boost the immune system and help with weight loss. But it's not for everyone. On Becoming Superhuman: Fasting for Fast Weight Loss, Better Health, and Supreme Fitness. 3 months ago, I stumbled across a fascinating article on something crazy. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. Day CRON Diet For Weight Loss and Longer Life. Michael Mosley presented in a recent BBC documentary the theory that a low- calorie diet extends life. He looked at 2 types of diet. Many people now call this form of fasting the “Michael Mosley diet”. CRON Diet. American research has shown that a “CRONy” diet can extend life. CRON stands for Calorie Restriction with Optimum Nutrition. This is not a very low- calorie diet, people stick to around 1. Calories a day. The key is that you eat a low protein, low- fat, high plant diet. The research with mice shows that a calorie restricted diet leads to a low level of the growth hormone called: Insulin Like Growth Factor One (IGF1), and this hormone is linked with longevity. Creation of New Neurons While Fasting. It seems that people who eat very little have less incidence of cancer, diabetes, heart disease, strokes and other conditions that tend to affect people in western civilizations today.
Protein triggers increased IGF1 levels, which puts the body into “go go mode”, which means that it starts to grow rather than consolidate and repair. However, just eating less is not enough, you need to eat less protein and fewer calories. If you can stick to recommended guidelines for protein and calorie intake then this should be enough. The problem is that most people eat far too much. It is obviously very hard to accomplish this. Some celebrities have famously fasted their way to a slimmer body, however, there has always been a debate whether this is healthy. Prolonged fasting is certainly dangerous to health. Day Fast. Michael Mosley’s 3 day fast involved nothing but water, hot tea and a 5. Calorie powdered soup every day. The first couple of days are the hardest, but by the third day he was coping much better with the fast. On the third day he felt a little light- headed but was mostly feeling OK. Hunger comes in waves and then passes. By the third day he had used up all his glucose reserves and started burning fat for fuel and sugar. Of course, the test was to see if a 3 day fast did indeed reduce his IGF1 levels, and therefore, increase his body’s ability to repair itself. The results were as expected – his IGF1 levels had fallen to almost half of the level before the fast. However, you need to permanently switch to a low protein and plant- based diet to ensure that the IGF1 levels remain low. Also, it is recommended that you fast once per month to maintain the effect. The alternative is to be taking 8 different drugs a day by the time you hit your 6. Michael Mosley concluded that despite knowing and understanding all the benefits of fasting on a regular basis, he just could not bring himself to do it. Beyond Fasting – ADFHowever, the story does not end there. Growth hormone builds muscle and burns fat. It's a potent combo for fat loss. Here's how you can naturally increase your own levels for better results.Dr Krista Varady of the University of Illinois at Chicago has been researching the positive effect of Alternate Day Fasting. Alternative day fasting involves eating one small meal on the fasting day and then as much as you like on the feeding day. Weight Loss With Alternate Day Fasting. Alternate day fasting. Dr Krista Varady. A big surprise was that it does not matter if you have a high fat diet on your feed days – the same health benefits are seen in high fat and low fat diets. Also, people do not tend to eat as much on the feed days. Rather than consume over 1. So, total calorie intake over the 2 days is lower. Aging and the Brain. New research by Professor Mark Mattson, a neuro- scientist in Baltimore. New neurons are grown during periods of fasting in the same way that exercise makes muscles grow. Hunger improved brain function, and fasting may be more beneficial than just following a lower calorie diet. Diet /. Michael stuck to this new lifestyle for 5 weeks. He ate breakfast as his main meal of the day. For ideas about eating see our page. He also dropped from the “overweight” category according to BMI and into the healthy weight category. The big news was that by fasting 2 days a week he made some big changes to his IGF1 levels by 5. Also his blood glucose levels fell, so he was at much lower risk of developing diabetes. His cholesterol levels fell too, which reduced his risk of heart disease. Although Michael Mosley had very positive results, it does not mean that it will work the same way for everyone. Michael has chosen to stick with the intermittent fasting as he wishes to avoid diabetes and cancer. Conclusion. Michael Mosley concluded that fasting was definitely a way to help people to manage health and reduce risk of developing the big killers in the West – heart disease, cancer and diabetes. How to Increase Growth Hormone the Natural Way. Growth hormone is a hormone secreted from the pituitary gland that stimulates cell reproduction. It is highly anabolic to muscle tissue and catabolic to fat mass. This is an amazing combination for fat loss. It builds muscle, but it also promotes fat loss. There are not many hormones that can do both. Growth Hormone Declines With Age. So what are the factors that lower and increase growth hormone secretion? First, let’s take a look at one of the biggest problems of growth hormone levels. That problem is that it rapidly declines with age. See the following chart. Chart Source. Ever wonder why it was so easy to stay in shape when you were younger? Well, this is one of the many reasons why. Being that growth hormone declines so rapidly with age, it is even more imperative that we aren’t inhibiting what little growth hormone we’re able to produce. Outside of taking exogenous GH, you can still optimize your own body’s GH release. Growth hormone raises in response to deep sleep, high- intensity exercise, and low insulin levels. Growth Hormone and Sleep. Growth hormone is released during REM sleep. We hit REM sleep several times during the night, starting about 9. During each of the REM periods, bursts of GH are being released. Your body then uses this hormone in cell reproduction (building muscle) and fat lipolysis (fat loss) among other things. So make sure you are getting enough sleep and you are getting it at similar times everyday. GH and High- Intensity Exercise. Growth hormone is also released in response to high- intensity exercise. The higher the intensity of the exercise, the higher the release of GH. GH is also at its highest during the first 3. After that, it starts to decline. Take a look at the following two charts. The first shows the relationship between exercise intensity and GH release. The second chart shows how much GH is released in relation to your workout length. As you can see, keeping your workouts short and intense is best for optimal GH release. Read more about high- intensity interval training and also get a dozen sample workout ideas. Chart Source. Now that we know ways to increase GH release, what can we do to make sure we aren’t inhibiting its release. Growth Hormone and Insulin Levels. Growth hormone release is inhibited by high insulin levels. You want your insulin levels to remain low. Fat cannot be released in the presence of high insulin because insulin is a storage hormone. Insulin and growth hormone are inversely correlated. This means when one is high, the other is low, and vice versa. This is why it’s so important to make sure you are eating the right carbohydrates. Carbohydrates that are low on the glycemic index will be digested slowly, and will provide a slow and steady release of glucose in the body. High- glycemic carbohydrates on the other hand cause a rapid digestion of sugars and a sudden influx of glucose into the bloodstream. The body cannot handle such a high amount of glucose in the blood, and so insulin is released to shuttle that glucose into either muscle glycogen, or convert it into fat for energy later if glycogen stores are full. Your body cannot have high blood sugar levels. Take a type 1 diabetic. This is exactly what their problem is. They eat, but they have problems removing glucose from the blood. Because of this, they have to take a shot of insulin in order to get their blood sugar under control. Luckily, your body probably has a functioning insulin hormone. Don’t lower your insulin sensitivity by bombarding your body with high glycemic carbohydrates. If you stick to whole foods, you shouldn’t have anything to worry about. It’s the processed foods with sugar and flour that are the cause. Here are 1. 0 more ways you can increase your insulin sensitivity for better fat loss. With everything that gets thrown at us to make it harder to lose weight, it is even more important that we are doing the right things to optimize what little muscle building/fat loss hormones we have left. Eat a good diet, exercise hard, and get enough rest. Diet, exercise, and recovery are the cornerstones to any good fitness program. Make sure you have all three right, and your body will start functioning like the machine that it is. Are You Lower- Carb Than You Think? Brian. AJackson. Over the last couple of weeks we. Laura, one of my staff nutritionists, kicked things off with an article called . Then Kelsey, my other staff nutritionist, wrote an article called . In the near future, we? Find out here: The takeaway from all of these articles is relatively simple and uncontroversial. The best way to explain this is to share a case study. Frank is a 3. 2- year old male who is on the SWAT team in a major metropolitan city. He came to see me complaining of extreme fatigue, insomnia, and exercise intolerance. These issues were obviously of paramount importance given his job. About a year prior to our first visit Frank had started a low- carb Paleo diet. Some of his colleagues on the SWAT team were doing it with great results, so he figured he. He wanted to lean out and lose about 5 pounds of belly fat that he was having trouble getting rid of. After a few months on the low- carb Paleo diet, Frank did reach his target weight and body composition. A few months after that, he noticed he was having trouble keeping up with his training routine (which is, as you might imagine given his profession, quite rigorous). This helped a little bit, but when he finally set up an appointment with me he was still struggling. He said he used to do low- carb, but now he was on a moderate carb. I asked him specifically how much carbohydrate he eats in the form of starchy plants and fruit (more on this below) on a daily basis. His answer: a sweet potato and about a half a cup of blueberries 3- 4 times a week. Although Frank thought he was on a moderate carbohydrate diet, when we did the math, it became clear he was on a very low- carb diet with fewer than 1. He is extremely active. In order to simply maintain his weight, he would need to eat about 3,0. If we define a moderate carbohydrate diet as 2. Frank would need to eat 7. At 4 calories per gram of carbohydrate, that comes out to about 1. A large sweet potato contains 3. In addition to these amounts of starch and fruit, Frank ate about 3- 4 servings of nonstarchy vegetables each day (about 2. Given these numbers, Frank was eating about 3. That is most certainly not a moderate carbohydrate diet. Do carbs cause weight gain? He was under the impression that eating a few sweet potatoes and some berries throughout the week put him in the . Obviously, this was not the case given his weight and activity level. He was even more shocked when we calculated how much carbohydrate (again, from starchy plants and fruit) he. For Frank, to reach this target of 1. Four. He told me that he had noticed that carbs caused him to gain weight. But again, when we I dug a little deeper it became less clear that it was carbohydrate in general that caused weight gain, but a certain kind of carbohydrate (namely, processed and refined carbs). Instead of increasing his intake of starchy plants and fruit, he. Not surprisingly, he would gain weight after these . So of course that became our next experiment. His insomnia was completely resolved. His energy levels were not only restored, but higher than they. But what he was happiest about was his increased performance at work; Frank had recently placed highly in a national SWAT competition that his team competed in. On the contrary, he had lost a further 3 pounds of fat and was more . I have every patient I see fill out a diet diary which shows me exactly what they eat on an average day. Then I ask them what their carbohydrate intake is like. I often hear people make recommendations for the number of grams of carbohydrate someone should eat. But this is meaningless when you don. This depends on your height, weight, activity level, and goal (weight loss, maintenance, or gain). You can use any number of online calculators to get this information. Once you have your daily calorie intake, multiply that number by your target percentage of carbohydrate. So, if your daily calorie target is 2,0. Once you have the number of calories per day from carbohydrate you need to eat (from step 2 above), divide that by 4 to obtain the number of grams of carbohydrate you should eat. That is the number of grams of carbs you need to eat each day. With this number in mind, you can then consult the charts below, or use online tools like Nutrition. Data. com, to figure out which foods you can eat to meet your goals. If you. When you calculate your carbohydrate intake as I described above, are you lower- carb than you thought? What was the difference? Have you found that eating more ? Let us know in the comments section. Like what you’ve read? Sign up for FREE updates delivered to your inbox. I hate spam too. Your email is safe with me.
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