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![Effect of intermittent fasting and refeeding on insulin action in healthy men
Nils Halberg, Morten Henriksen, Nathalie Söderhamn, Bente Stallknecht, Thorkil Ploug, Peter
Schjerling, Flemming Dela
Journal of Applied Physiology Published 1 December 2005 Vol. 99 no. 6, 2128-
2136 DOI: 10.1152/japplphysiol.00683.2005
We mimicked the fluctuations in eight healthy young men [25.0 ± 0.1 yr (mean ± SE); body
mass index: 25.7 ± 0.4 kg/m2] by subjecting them to intermittent fasting every second day
for 20 h for 15 days.
This study was undertaken to test the hypothesis that 14 days of intermittent fasting and
refeeding improves insulin-stimulated glucose disposal.
Intermittent fasting 20h every second day for 15 days. :
Increased the insulin sensitivity 7 folds (2)
Decreased the incidence of diabetes (32).
Decrease in circulating leptin after 8–20 h of fasting](https://image.slidesharecdn.com/intermittentfasting-190102043526/85/Intermittent-fasting-37-320.jpg)
![A 2014 review have shown
fasting improves indicators of
health
Blood pressure
Insulin sensitivity
Inflammation
Cellular responses to stress
Reduce the risk of chronic
diseases
cancer
Limitations
Intermittent fasting not studied
in children
the elderly
the underweight
and could be harmful in this population
fast for periods of time greater than 24 hours
should be monitored by a physician, as changes
to the gastrointestinal system or circadian
rhythm can occur
. fasting is unlikely to have much effect on
conditions other than obesity, such as aging or
other chronic condition
unless combined with moderate calorie
restriction and plant-based diet such as the
Mediterranean diet.[7]
Intermittent fasting Safety and Limitations](https://image.slidesharecdn.com/intermittentfasting-190102043526/85/Intermittent-fasting-50-320.jpg)
![Intermittent Fasting safety and Limitations was answered
>1400 y
Intermittent fasting not studied
in children
the elderly
the underweight
and could be harmful in this population
fast for periods of time greater than 24
hours
should be monitored by a physician, as
changes to the gastrointestinal system
or circadian rhythm can occur
. fasting is unlikely to have much effect
on conditions other than obesity, such
as aging or other chronic condition
unless combined with moderate calorie
restriction and plant-based diet such as
the Mediterranean diet.[7]](https://image.slidesharecdn.com/intermittentfasting-190102043526/85/Intermittent-fasting-53-320.jpg)
Uploaded byfathi neana
Intermittent fasting
This document discusses the health benefits and mechanisms of intermittent fasting, highlighting its potential to promote autophagy, improve insulin sensitivity, and enhance mitochondrial function. It details various fasting methods, their physiological effects on metabolism and hormones, and emphasizes the importance of diet composition alongside fasting for optimizing health outcomes. The document underscores the role of fasting in weight loss, disease prevention, and overall well-being, supported by evidence from various studies.
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Intermittent fasting
- 1. Intermittent Fasting Dr. Fathi Neana,MD Chief of Orthopaedics Dr. Fakhry & Dr. A. Al-Garzaie Hospital January, 02 - 2019
- 3. Cut of thismetabolic switch: 1- Mitochondrial Biogenesis 2- Hyperbaric oxygen 3- Cut the Sugar off
- 4. 1- Diet: Highfat – adequate protein – cut off the sugar (ketone bodies unlike sugar are non fermentable fuel – Low protein inhibit mTOR) A- Ketogenic diet (KD) - Mitochondrial Metabolic Therapy (MMT) – low carb High fat Diet Regime (LCHF) B- Intermittent fasting Fat burner less ROS (like KD) – low calorie intake - Autophagy C- Avoid stress – sugar – obesity Hypothalamus – sugar burning mode 2- Exercise and physical activity Regular – endurance - PGC 1-alpha – ROS fission – mTOR like protein 3- Feeding Your Mitochondria CoQ10 or ubiquinol (the reduced form) - L-Carnitine, which shuttles fatty acids to the mitochondria - D-ribose, which is raw material for ATP molecule – Magnesium - Omega-3 fatty acids - All B vitamins, including riboflavin, thiamine, and B6 - Alpha-lipoic acid (ALA) – Thiotacid. Get as many micronutrients as you can from whole foods 4- Avoid Environmental Toxins Oxidative stress Mitochondrial Biogenesis
- 5. Autophagy The housekeeper in everycell Dr. Fathi Neana, MD Chief of Orthopaedics Dr. Fakhry & Dr. A. Al-Garzaie Hospital December, 27 - 2018
- 6. Major health benefitsof Autophagy Defective Damaged cell parts Intracellular pathogens Misfolded proteins Amyloid deposits (toxic) Alzheimer Parkisonian Diabetic angiopathy Cataract Mitochondrial damage (Oxidant stress) (Hyper insulinemia) Stimulate Inhibit Autophagy (Lysosome Recycler) Fasting Intermittent fasting Low caloric diet AMPK mTOR High caloric diet High protein diet AMPK mTOR Neuro protective Cardio protective Immune system Anti aging The main regulator of autophagy is: 1- The mammalian target of rapamycin (mTOR) kinase. When mTOR goes up, it shuts down autophagy. mTOR is exquisitely sensitive to dietary amino acids (protein). 2- The other main regulator is 5' AMP- activated protein kinase (AMPK). This is a sensor of intracellular energy (adenosine triphosphate or ATP). Free fatty acids Amino acids Cell remodeling + Fuel
- 7. Practical interventions topromote autophagy Fasting activates Autophagy caloric restriction affects 5 molecular pathways that activate autophagy Sunlight, Vitamin D and Klotho activate Autophagy – there are three ways through which UV light, Vitamin D, and the Klotho pathway activate autophagy via inhibiting the insulin/IGF-1 pathway Rapamycin activates Autophagy – there are two ways through which mTOR inhibitors activate autophagy – TORC1 and TORC2 mechanisms Caffeine activates Autophagy – Caffeine can activate autophagy via an mTOR-dependent mechanism Green tea activates Autophagy – ECGC can activate autophagy via an mTOR-dependent mechanism Metformin activates Autophagy – metformin can activate autophagy via AMPK activation – mTOR-dependent and mTOR-independent mechanisms Lithium activates Autophagy – lithium and other compounds can activate autophagy by inhibiting inositol monophosphate and lower IP3 levels – an mTOR-independent mechanism – (grains, vegetables, mustard, kelp, pistachios, dairy, fish, and meat.) Resveratrol activates Autophagy – there are four 4 ways through which Resveratrol can activate autophagy – via mTOR-dependent and mTOR- independent mechanisms – (peanuts, pistachios, grapes, blueberries, cranberries, and even cocoa and dark chocolate.) Spermidine activates Autophagy – how Spermidine activates autophagy via histone protein deacetylation – mTOR-independent mechanism – (dry soy bean, chicken liver, green peas, corn, shell fish, blue cheese, most of the meat products (like sausages, chicken, and turkey), some vegetables (like pumpkin)) Hypoxia activates Autophagy – intermittent hypoxia can increase autophagy via HIF-1a (anaerobics) Phytosubstances which activate the Nrf2 pathway can activate Autophagy. These are many and include soy products and hot chili peppers.
- 9. Co-occurrence of severalknown cardiovascular risk factors Type 2 Diabetes Central Obesity Atherogenic dyslipidemia Hypertension These conditions are interrelated and share underlying mediators, mechanisms and pathways The metabolic syndrome Insulin Resistance syndrome Syndrome X - Deadly quartet - Reaven’s syndrome
- 10. Definition according toThe International Diabetes Federation 1- Abdominal obesity Plus two other components 2- Elevated BP 2- Low HDL 3- Elevated TG 4- Impaired fasting glucose (Diabesity) The metabolic syndrome Insulin Resistance syndrome Syndrome X - Deadly quartet - Reaven’s syndrome
- 11. Sedentary Lifestyle Caloric overload,High Carb-Sugar, Inactivity, Stress, Sleep, Obesity, Drugs, etc 5- 83% Type 2 diabetes Insulin, Not Cholesterol, Is the True Culprit in Heart Disease February 18, 2017 | 6,928 views - Dr. Joseph Mercola Reaven GM. Physiol Rev. 1995;75:473-486 Clauser, et al. Horm Res. 1992;38:5-12. 10- polycystic Ovary Syndrome (PCOS) Insulin Resistance syndrome Hyper insulinemia - Insulin toxicity 1- Direct damage blood vessels Intima –neoangiogenesis –plaque - 3- High blood pressure Mg loss in urine –> spasm of blood vessels – salt water retention Sympathetic nervous system 4- Heart disease & failure Endothelial dysfunction, coagulopathy, Hypertension , coronary heart disease. 6- Obesity (abdominal), Lipogenesis - Dyslipidemia 9- Osteoporosis 8- Certain types of cancer as colon, breast & prostate INSULIN RESISTANCE (Toxicity) 12- Ch. Inflammation Glucose - NEFA -Triglycerides 7- Insulin-Leptin-Ghrelin (Hunger pain)2- Coagulation & fibrinolysis disorders 11- Higher risk of Alzheimer, Nephropathy, etc
- 12. Signs and symptomsof chronically elevated insulin: 1- Fatty liver 2- Unexplained Weight Gain 3- abdominal obesity 4- Hunger and cravings 5- Elevated blood sugar 6- Acne and pores on the face testosterone 7- Menstrual Irregularities 8- Polycystic ovarian syndrome 9- Hirsutism 10- Scalp hair loss in women as in male pattern 11- Acanthosis nigricans 12- Skin tags 13- Increased risk of gout. fructose convert too uric acid 14- High blood pressure 15- Puffy swollen ankles sodium and water Vascular & heart disease Fatty liver Polycystic ovarian disease (PCOS) Acanthosis nigricans - Acne - large pores - faceSkin tags Do You Know Your Insulin Level ? October 23, 2013 by David Spero, BSN, RN Hirsutism Abdominal obesity
- 13. Manifestations (No Cure) Traditional mainstream thinking Insulin (Hyperinsulinemia) Drugs Lowfat diet (The big lie>40y) Root cause (Cure) 1- Bariatric surgery (Enforced fasting) Vs. 2- Bariatric Lifestyle (Intentional fasting) 3- Very low carb diet Metabolic syndrome The metabolic syndrome Insulin Resistance syndrome Syndrome X - Deadly quartet - Reaven’s syndrome
- 14. ADF (75% restrictionon day 1, 25% surplus on day 2) (Klempel et al., 2013) They tested this with low fat and high fat versions (all food was provided and both diets worked, with a modest advantage of HF over LF): Fat mass declined slightly more on HF, and muscle actually increased in both groups, slightly more on HF. The changes in muscle mass are surprising, as there was no exercise intervention and protein was held at 15% in both groups (but varied between 19 & 94 grams/d).
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- 17. What is intermittentfasting Interventional strategy where in individuals are subjected to varying periods of fasting. It doesn’t specify which foods you should eat but rather when you should eat them. Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It’s currently very popular in the health and fitness community. Recently attracted attention Because: 1- Its Evidence-Based Health Benefits 2- Its potential for correcting metabolic Abnormalities 3- Better adherence than other methods
- 18. It’s not adiet in the conventional sense but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year-round. Sometimes they couldn't find anything to eat. As a result, humans evolved to be able to function without food for extended periods of time. In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day. Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism. What is intermittent fasting (IF)?
- 19. Intermittent fasting (IF) Betteradherence with all varieties than other methods 1- ‘Alternate day fasting’ (ADF) Alternate Day Fasting – 75% restriction on day 1; 25% surplus on day 2. 2- Every other day (EOD) fasting eat only Every Other Day. 36 hour fasts – from dinner on day 1 until breakfast on day 3. 3- ‘Fasting two non-consecutive days per week’ Skip breakfast. 4- ‘Modified fasting regimes’ (allow water - coffee or tea. limiting caloric intake < 20% - > 500 calories) 5- The Warrior diet (1 large meal per day) Skip breakfast & lunch) 6- Variations (different combinations of EOD and the Warrior diet) ‘Normal eating’ resumed on non-fasting days
- 20. Timeline of TissueBreakdown 36-48 hours before significant amounts of protein start being broken down
- 22. Timeline of TissueBreakdown Intermittent fasting Fasting Period (8 h glucose & glycogen) -- fat -- (36 - 48 hours protein) Fasting for 14+ hours force the body to burn body fat when blood sugar or carbs drop Rapid loss of fat by fasting 14 to 20 hours per day (even without ex & dietary regimes) Progress slowly, don’t jump straight into 24-36 hour fasts 36-48 hours before significant amounts of protein start being broken down
- 23. Intermittent fasting (IF) Themost popular methods •The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. •Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day. •The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days. Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular. SUMMARY There are several different ways to do intermittent fasting. All of them split the day or week into eating and fasting periods. All ways of which involve splitting the day or week into eating and fasting periods. During the fasting periods, you eat either very little or nothing at all. don't compensate by eating much more during the eating periods. By reducing calorie intake, all of these methods should cause weight loss
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- 26. How does intermittentfasting work?
- 27. Simplified View ofInsulin Action Graphic originally published at http://weightology.net/weightologyweekly/?page_id=319 How does intermittent fasting work?
- 28. 1- Fat burningas KD More energy – less Reactive oxygen ROS. 2- Calorie restriction (+ increase metabolic rate) Less ROS with fasting Increase your antioxidants (not exhausted) Avoid eating several hours before going to sleep 3- Autophagy Remove damaged cells and mitochondria known as mitophagy 4- Triggering the Immune System for Cancer Patients 5- Reducing Cancer Recurrence and Mortality Rates Interventional strategy where in individuals are subjected to varying periods of fasting. Sources •https://news.usc.edu/103972/fasting-like-diet-turns-the-immune-system-against-cancer/ •https://www.osher.ucsf.edu/patient-care/self-care-resources/cancer-and-nutrition/frequently-asked-questions/cancer- and-fasting-calorie-restriction/ •https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/ •https://health.clevelandclinic.org/2015/10/interested-fasting-health-get-facts-first/ How does intermittent fasting work?
- 29. How does intermittentfasting work? How It Affects The Cells and Hormones •Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (4, 5, 6, 7). •Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible (8). •Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (9, 10) •Gene expression: There are changes in the function of genes related to longevity and protection against disease (11, 12). These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.
- 30. How does intermittentfasting work? A Very Powerful Weight Loss Tool Weight loss is the most common reason for people to try intermittent fasting (13). Intermittent fasting can lead to: 1- An automatic reduction in calorie intake. 2- Changes hormone levels to facilitate weight loss. 3- Lowering insulin and increasing growth hormone levels, 3- It increases the release of the fat burning hormone norepinephrine (noradrenaline). 4- May increase your metabolic rate by 3.6–14% (14, 15). Intermittent fasting causes weight loss by changing both sides of the calorie equation. Less intake & more burning Studies show that intermittent fasting can be a very powerful weight loss tool. A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies (1). According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease (1). Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction (16). However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all. SUMMARY: Intermittent fasting may slightly boost metabolism while helping you eat fewer calories. It’s a very effective way to lose weight and belly fat.
- 31. Leptin, Ghrelin, andweight loss Normally Insulin 8 Leptin (satiety) 7 Ghrelin (huger) Obesity Hyperglycemia Hyperinsulinemia Insulin Resistance Hyperleptinemia Leptin Resistance TG Ghrelin Unsuppressed ->> Hunger ->> More eating ->> Obesity Hyperinsulinemia Insulin Resistance Hyperleptinemia Leptin Resistance Ghrelin Unsuppressed ->> Hunger ->> More eating ->> Obesity HyperglycemiaObesity
- 32. How does intermittentfasting work? Leptin, Ghrelin, and weight loss • Cortisol – Stress hormone • Leptin – controls satiety • Ghrelin – Sparks hunger • Thyroid – Controls metabolic rate Intermittent Fasting eliminates hunger & cravings IT reduces or normalizes Ghrelin (the hunger hormone) -> less appetite EAT PROTEIN BEFORE CARBS We know the amount of certain nutrients But the order in which you eat them matters too Blood sugar levels were about 29 percent lower after 30 minutes, 37 percent lower after 60 minutes, and 17 percent lower after 120 minutes after starting their meal High Sugar (esp fructose) turning off the body's appetite-control system (insulin and leptin signaling) -> huger -> more eating -> gaining weight
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- 34. •Improved mental clarityand concentration •Weight and body fat loss •Reduction of inflammation •Lowered blood insulin and sugar levels •Reversal of type 2 diabetes •Increased energy •Improved fat burning •Increased growth hormone •Lowered blood cholesterol •Prevention of Alzheimer’s disease (potential) •Longer life (potential) •Activation of cellular cleansing (potential) by stimulating autophagy (a discovery that was awarded the 2016 Nobel Prize in medicine) Some of the purported physical benefits of fasting include
- 35. Intermittent Fasting ChangesThe Function of Cells, Genes and Hormones When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express. Intermittent Fasting Can Help You Lose Weight and Belly Fat Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases. Intermittent Fasting May be Beneficial For Heart Health Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers. 10 Evidence-Based Health Benefits of Intermittent Fasting Written by Kris Gunnars, BSc on August 16, 2016
- 36. 10 Evidence-Based HealthBenefits of Intermittent Fasting Written by Kris Gunnars, BSc on August 16, 2016 Intermittent Fasting Induces Various Cellular Repair Processes Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells. Intermittent Fasting May Help Prevent Cancer Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy. Intermittent Fasting is Good For Your Brain Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage Intermittent Fasting May Help Prevent Alzheimer's Disease Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer's disease Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.
- 37. Effect of intermittentfasting and refeeding on insulin action in healthy men Nils Halberg, Morten Henriksen, Nathalie Söderhamn, Bente Stallknecht, Thorkil Ploug, Peter Schjerling, Flemming Dela Journal of Applied Physiology Published 1 December 2005 Vol. 99 no. 6, 2128- 2136 DOI: 10.1152/japplphysiol.00683.2005 We mimicked the fluctuations in eight healthy young men [25.0 ± 0.1 yr (mean ± SE); body mass index: 25.7 ± 0.4 kg/m2] by subjecting them to intermittent fasting every second day for 20 h for 15 days. This study was undertaken to test the hypothesis that 14 days of intermittent fasting and refeeding improves insulin-stimulated glucose disposal. Intermittent fasting 20h every second day for 15 days. : Increased the insulin sensitivity 7 folds (2) Decreased the incidence of diabetes (32). Decrease in circulating leptin after 8–20 h of fasting
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- 39. Obesity epidemic. Searchfor dietary strategies that: (i) prevent weight gain (ii) promote weight loss (iii) prevent weight regain There is some long-term success with gastric surgical options But 1- Invasive interventions 2- Post-operative risk of death due to early complications 3- Long term late complications SO there is still a requirement for effective dietary interventions 1- Promote long-term adherence 2- Sustained beneficial effects Such dietary interventions need to be 1- Palatable and satiating 2- Meet minimal nutritional requirements 3- Promote loss of fat and preserve lean body mass 4- Ensure long-term safety 5- Simple to administer and monitor 6- Widespread public health utility (Intermittent fasting) Is that option, achieving weight loss and maintenance International Journal of Obesity Fasting for weight loss: an effective strategy or latest dieting trend? A Johnstone - (26 December 2014)
- 40. Intermittent Fasting vs.Dieting regime Alternating periods of eating & not eating vs. Regular eating less than normal Better adherence than other methods : 1- Instead of trying to create a deficit of 300-500 kcal/day (dieting regime), you are making deficits of 1500-2000 kcal a couple days a week (intermittent fasting) 2- Type of food does not matter with fasting
- 41. Bariatrics is SurgicallyEnforced Fasting All of the benefits of bariatric surgery accrue because of the fasting. Patients scheduled for bariatric surgery underwent a period of fasting immediately prior. This would burn a lot of the liver fat. The smaller liver makes surgery easier, especially with the newer laparoscopic techniques. Comparing the effects of the fasting with the surgery right after, fasting was clearly superior in terms of weight lost (7.3kg vs 4kg) and reduction in blood sugars. Studies show that fasting is actually superior to surgery in both weight loss and reduction in blood sugars. Diabetes Care. 2013 Sep;36(9):2741-7. doi: 10.2337/dc12-2316. Epub 2013 Mar 25. Rapid improvement in diabetes after gastric bypass surgery: is it the diet or surgery? Lingvay I1, Guth E, Islam A, Livingston E.
- 42. Likelihood of Complications:10% For Early Complications, 15.3% For Late Complications List of Potential Complications: All 20 Possible Complications vary widely depending on the experience of your surgeon and your behavior before and after surgery. •Bleeding (also called “Hemorrhage”) •Blood clots or blood clot symptoms (also called “thrombus”) •Bowel function changes •Bowel obstruction (also called an “internal hernia”) •Dumping syndrome •Dehydration •Dyspepsia (indigestion) •Gallstones •Gastro esophageal reflux disease (GERD) •Hypoglycemia (low blood sugar) •Incision(al) hernia •Intolerance to certain foods •See our Bariatric Diet section for details. •Kidney stones •Leaks ( including gastrointestinal leaks and staple line leaks ) •Nausea and vomiting •Nutritional deficiency, especially iron and calcium. •See our Bariatric Vitamins . •Organ injury during surgery •Stenosis/Stricture •Marginal Ulcer •Wound infection For a complete list and comparison of complications relating to all types of bariatric surgery, see our Bariatric Surgery Complications page Complications of Gastric Bypass Surgery – 22 Potential Problems REVIEWED BY: Peter F. Rovito, MD, FACS LAST UPDATED: 10/14/2018
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- 44. 1. Can IDrink Liquids During the Fast? Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay. Coffee can be particularly beneficial during a fast, as it can blunt hunger. 2. Isn't It Unhealthy to Skip Breakfast? No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy. 3. Can I Take Supplements While Fasting? Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals. 4. Can I Work out While Fasted? Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout. You can find many BCAA products on Amazon. 5. Will Fasting Cause Muscle Loss? All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction (16). 6. Will Fasting Slow Down My Metabolism? No. Studies show that short-term fasts actually boost metabolism (14, 15). However, longer fasts of 3 or more days can suppress metabolism (36). 7. Should Kids Fast? Allowing your child to fast is probably a bad idea. Intermittent fasting (IF) Frequently asked questions
- 45. • Is itdangerous to go without food? • Won’t health suffer if we aren’t eating regular meals? • I need to eat regularly otherwise my body goes into starvation mode Intermittent fasting (IF) Frequently asked questions
- 46. Fasting Religious Reasons Ramadan a 4-weekperiod of food and fluid abstinence between the hours from sunrise to sunset the length of the fast may vary from 10 to 19 hours each day Fasting Recall History Human history we were not regular meal eaters. We followed a more episodic pattern of intake (intake does not refer to a set period of time, as habitual pattern )
- 47. Fasting Logical thinking Observe &read the natural life Why no metabolic syndrome in wild animals
- 48. Fasting was aregular part of the Messenger's life. He would fast every Monday and Thursday. He would also fast the 13th, 14th and 15th of each month When the Messenger (peace and blessings be upon him) was not fasting he was on “intermittent fasting” eating only once a day “The Warrior diet ” The Prophetic Diet: The Perfect New Year’s Resolution Moutasem Atiya 30 December 2013 الطعام في وسلم عليه هللا صلى النبي عادة الثالث الوجبات تقسيم السنة في ليس:والغ ، الفطورداء والعشاء من أكثر تناول وسلم عليه هللا صلى عادته من يكن لم بل والليلة اليوم في وجبتينالتىفيها اليصوم ْتَلاَق عنها هللا رضى ََةشِئَاع َْنع( :َكَأ اَمهللا صلى ٍدَّمَحُم ُلآ َل ْحِإ َّالِإ ٍم ْوَي يِف ِْنيَتَلْكَأ وسلم عليهٌرْمَت اَمُهَاد)البخاري رواه 6455 . هللا رحمه حجر ابن الحافظ يقول" :رب أنهم إلى إشارة فيهما فإح أكلتين وجدوا فإن ، واحدة أكلة إال اليوم في يجدوا لمداهما تمر"انتهى. "الباري فتح”11/292 طعامه في ورد مماوسلم عليه هللا صلى اللبن الشعير الزيتون زيت الخل التمر العسل
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- 50. A 2014 reviewhave shown fasting improves indicators of health Blood pressure Insulin sensitivity Inflammation Cellular responses to stress Reduce the risk of chronic diseases cancer Limitations Intermittent fasting not studied in children the elderly the underweight and could be harmful in this population fast for periods of time greater than 24 hours should be monitored by a physician, as changes to the gastrointestinal system or circadian rhythm can occur . fasting is unlikely to have much effect on conditions other than obesity, such as aging or other chronic condition unless combined with moderate calorie restriction and plant-based diet such as the Mediterranean diet.[7] Intermittent fasting Safety and Limitations
- 51. Who Should BeCareful Or Avoid It? Intermittent fasting is certainly not for everyone. If you’re underweight or have a history of eating disorders, you should not fast without consulting with a health professional first. In these cases, it can be downright harmful. Should Women Fast? There is some evidence that intermittent fasting may not be as beneficial for women as it is for men. For example, one study showed that it improved insulin sensitivity in men, but worsened blood sugar control in women (33). Though human studies on this topic are unavailable, studies in rats have found that intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles (34, 35). There are a number of anecdotal reports of women whose menstrual period stopped when they started doing IF and went back to normal when they resumed their previous eating pattern. For these reasons, women should be careful with intermittent fasting. They should follow separate guidelines, like easing into the practice and stopping immediately if they have any problems like amenorrhea (absence of menstruation). If you have issues with fertility and/or are trying to conceive, consider holding off on intermittent fasting for now. This eating pattern is likely also a bad idea if you’re pregnant or breastfeeding.
- 52. Safety and SideEffects Hunger is the main side effect of intermittent fasting. You may also feel weak and your brain may not perform as well as you're used to. This may only be temporary, as it can take some time for your body to adapt to the new meal schedule. If you have a medical condition, you should consult with your doctor before trying intermittent fasting. This is particularly important if you: •Have diabetes. •Have problems with blood sugar regulation. •Have low blood pressure. •Take medications. •Are underweight. •Have a history of eating disorders. •Are a woman who is trying to conceive. •Are a woman with a history of amenorrhea. •Are pregnant or breast feeding. All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall. SUMMARY: The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
- 53. Intermittent Fasting safetyand Limitations was answered >1400 y Intermittent fasting not studied in children the elderly the underweight and could be harmful in this population fast for periods of time greater than 24 hours should be monitored by a physician, as changes to the gastrointestinal system or circadian rhythm can occur . fasting is unlikely to have much effect on conditions other than obesity, such as aging or other chronic condition unless combined with moderate calorie restriction and plant-based diet such as the Mediterranean diet.[7]
- 54. Intermittent Fasting safetyand Limitations was answered >1400 y الصوم وصال وكراهة عن النهي قال وسلم عليه هللا صلى النبي أن هريرة أبي عن" :والوصال إياكم"-ثالث قالها مرات-قالوا:قال هللا؟ رسول يا تواصل فإنك:"أبيت إني ،مثلي ذلك في لستم إنكم يطعمني(2)،ويسقيني ربيتطيقون ما االعمال من فاكلفوا"البخاري رواه ومسلم. وسلم عليه هللا صلى قوله:(َدَبَ ْاْل َماَص ْنَم َماَص َال)البخاري رواه(1977)ومسلم (1159) وسلم عليه هللا صلى هللا رسول سأل أنه عنه هللا رضي الخطاب بن عمر وعن( : َلاَق ؟ ُهَّلُك َرْهَّدال ُموُصَي ْنَمِب َفْيَك:َطْفَأ َالَو َماَص َالَر)مسلم رواه(1162) ِهَّللا َول ُسَر هنَأ اَهمْنَع همهلال ي ِضَر وٍرْمَع ِنْب ِهَّللا ِدْبَع ْنَعَالَق َمهل َسَو ِهْيَلَع همهلال ىهل َص ُهَل: :إني قلت السالم عليه داود صيام وهو الصيام أعدل وهو يوما وأفطر يوما صم وسلم عليه هللا صلى هللا رسول فقال ذلك من أفضل أطيق:ذلك من أفضل ال
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- 56. Metabolic Syndrome reachesan epidemic in MENA No cure by insulin, drugs, low fat diet Can be Cured by bariatric surgery, fasting, very low carb diet SUMMARY Our bodies are very well equipped to go without food for 1-2 days at a time. There is no significant detriment to our health. We can survive many weeks without food! Intermittent Fasting offers 1- Fasting Benefits 2- Health Benefits
- 57. SUMMARY Fasting Benefits: Rules areeasy to understand (not necessarily follow) Did you eat something? Yes/No Less emphasis on weighing/measuring Not as important to consider low Carb vs. low fat Dramatic calorie cuts (in a single day, followed by regular eating) may make it tougher for metabolism to down-regulate Less food prep and eating time Cheaper than other diets Removing entire meals as opposed to buying less calorie dense foods Health Benefits of Intermittent Fasting: 1- fat-burning maintain a healthy body weight 2- Rise of human growth hormone (HGH) The only other thing that can compete in terms of dramatically boosting HGH levels is high-intensity interval training 3- Normalizing insulin and leptin sensitivity which is key for optimal health 4- Normalizing Ghrelin levels also known as "the hunger hormone 5- Lowering triglyceride levels 6- Improving biomarkers of disease 7- Reducing inflammation and lessening free radical damage 8- Preserving memory functioning and learning
- 58. SUMMARYHealth Benefits ofIntermittent Fasting: Reduced blood lipids blood pressure markers of inflammation oxidative stress Cancer Increased cell turnover and repair fat burning growth hormone release metabolic rate. Improved appetite control blood sugar control cardiovascular function neuronal plasticity
- 59. Intermittent Fasting vsDieting regime Instead of trying to create a deficit of 300-500 kcal/day (dieting regime) you are making deficits of 1500-2000 kcal a couple of days a week Intermittent Fasting vs Bariatric surgery Studies show that fasting is actually superior to surgery in both weight loss and reduction in blood sugars. SUMMARY
- 60. Intermittent fasting MakesYour Healthy Lifestyle Simpler Eating healthy is simple, but it can be incredibly hard to maintain. One of the main obstacles is all the work required to plan for and cook healthy meals. Intermittent fasting can make things easier, as you don't need to plan, cook or clean up after as many meals as before. For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time. SUMMARY: One of the major benefits of intermittent fasting is that it makes healthy eating simpler. There are fewer meals you need to prepare, cook and clean up after. Fasting offers many important unique advantages that are not available in typical diets. Where diets complicate life, fasting simplifies. Where diets are expensive, fasting is free. Where diets can take time, fasting saves time. Where diets are limited, fasting is available anywhere. Where diets have variable efficacy, fasting has unquestioned efficacy. There is no more powerful method for lowering insulin and decreasing body weight.
- 61. Should You TryIt? Intermittent fasting is not something that anyone needs to do. It’s simply one of many lifestyle strategies that can improve your health. Eating real food, exercising and taking care of your sleep are still the most important factors to focus on. The best diet for you is the one you can stick to in the long run. Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to try it out. If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve health.
- 62. Getting Started You've alreadydone many intermittent fasts in your life. Simply by skip meals from time to time when you're not hungry or don't have time to cook If you skip ‘breakfast , then you've probably already fasted for 16+ hours. Some people instinctively eat this way. They simply don't feel hungry in the morning. It's recommended to start with the 16/8 method, . If you find it easy and feel good during the fast, then may be try moving on to more advanced fasts like 24-hour fasts 1–2 times per week (Eat-Stop-Eat) or only eating 500–600 calories 1–2 days per week (5:2 diet). There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits. Experiment with the different approaches and find something that you enjoy, fits your schedule and works for you.
- 63. Fasting Tricks andTips 1. Food choices matter. 2. Be patient. It can take 3-6 weeks to get comfortable with it 3. Exercise helps 4. Timing is everything, you need to figure out your optimal fasting length 5. Progress slowly, don’t jump straight into 24-36 hour fasts 6. Don’t overdo it: fasting daily is called an eating disorder 7. Eat protein 8. It’s still a lifestyle: you can’t do it for a month, then stop 9. Some shouldn’t do it: if you have a history of disordered eating. if you have a really fast metabolism.
- 64. Patient Compliance andWillpower POP cast vs. Patient Education Intermittent fasting vs. Beriatric surgery