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Why Intermittent Fasting is a Powerful Tool for Body Fat Loss.

August 11, 2017

Why Intermittent Fasting is a Powerful Tool for Body Fat Loss.

The information you are about to read does have science backing it.

Before you start reading understand that my wife and I are baby boomers she is 63 and I am 65 so those of you that are baby boomers and think it is too late for you, you are wrong, we have been researching this for about 3.5 months on ourselves, with some amazing results. We have learned and understand why intermittent fasting works so well for losing body fat long term and the health benefits it has for the gut and brain, the key to its success is the ability to control 5 hormones, calorie restricted diets does not and never will work, 99.99% of the people who do calorie restricted diets will fail long term even science knows this. Once you understand the root cause of why you are gaining body fat and why it is so hard to come off even though you have changed you eating habits and are doing tons of cardio at the gym, all this will make science, what is really cool the byproduct of all this is, you have tap into a way to have overall health to be able to fight diseases like cancer. take the time to read this information and check out our pictures enjoy.

Intermittent fasting helps to control these hormones (it worked for our ancestors it will work for you)

1. Insulin- hormone for fat storage
2. Ghrelin- increases appetite
3. Growth hormones- helps to build and sustain muscle mass
4. Peptide YY- decreases appetite
5. Noradrenalin- a stress hormone that improves alertness and attention

I am going to tell you guys right up front that calorie restricted diets do DO NOT WORK and never has, science has proved that, intermittent fasting is not a diet it is a healthy lifestyle to keep the body fat off long-term and to have a healthy gut and brain.

What is intermittent fasting?

“Intermittent fasting” is a term used to describe ways you can manipulate your eating patterns. It involves not eating for specific periods of time, with the intent to lose weight and improve health. Intermittent fasting can include anything from multiday fasts to skipping meals a few times a week. Many people consider it appealing because it doesn’t involve large daily calorie restriction.

Fasting is a practice that is centuries old, spanning across cultures, religions and countries. There have been claims that intermittent fasting offers other health benefits besides weight loss, such as:

• improving the body’s sensitivity to insulin
• lowering inflammation
• improving the digestive system
• reducing body fat

In one study, fasting helped halt the spread of intestinal bacteria into the bloodstream. Researchers have also suggested that the positive results from fasting can help with brain function.

The 16/8 method

In this version, you only eat during an eight-hour period each day.

• Skip breakfast every day.

• Eat only during a set 8-hour period, such as between 11 a.m. and 7 p.m. You should keep this time consistent every day. You should base these hours on when you need food for energy, such as when you’re at work and when you exercise. During these hours, you should eat mainly unprocessed, whole foods.

During your fasting period you can have coffee or tea, I just started having my homemade kombucha it seems to be working great for me while on my fasting, it is very important that you keep yourself hydrated with electrolytes, we found it to be more beneficial to hydrate with electrolyzed reduced water because of the high levels of active hydrogen, natural electrolytes, the structure of this water helps with flushing out inflammation and for recovery after a hard training session http://www.demo.drinknatureswater.com you need to drink 1 oz per pound of body weight, my wife and I if we feel a little hungry during our fasting we will have ¼ tsp of Himalayan sea salt with 20oz of electrolyzed reduced water sometimes 3 time per day.

The 18/6 method

The is the one my wife and I liked to do, it works well for us and our lifestyle, the protocol is similar to the 16/8 the only difference is we will finish or last meal around 6 pm and not have our next meal until 12 noon the next day, or first meal coming off or 18 hour fasting will also be a high dense nutritional meal organic we do not come off or fast and have any type of processed foods that is our choice, some people do and they still see the benefits we do not recommend that that type of foods.

Eat-stop-eat

In this version, you fast for 24 hours at a time.

•Once or twice a week, you don’t eat from dinner time to dinner time the next day. You fast for 24 hours straight. You can have coffee (no creamer) or tea be sure to hydrate with a good source of water like electrolyzed reduced water Free Ebook http://www.drinknatureswater.com 1oz of water per pound.

•You can follow your normal diet the other 5 to 6 days per week. You don’t need to count calories or restrict your diet on the non-fasting days, although you should stick to healthy foods as much as possible.
We also like doing this one a couple of times a week it seems that the magic starts when you do the 24 to 36-hour fasting.

The warrior diet

This version involves eating one meal per day.

•Fast for 20 hours per day. You can have coffee or tea during your fasting no creamer, no sugar of any kind even neutral sugars.

•Eat one large meal at night. You should eat veggies first, followed by protein (salmon wild caught) and then good raw fat. If you’re still hungry, you can eat carbohydrates (low glycemic). You can do this only after consuming those foods in the given order.

We have also done the warrior method, was not that hard had a lot of energy during the 20-hour fasting.

If you’re diabetic or hypoglycemic or has some type of heart issues you should be monitored by your health professional. One of the top Doctors in the field of diabetes uses intermittent fasting to reverse type 1 and 2 diabetes Dr. Jason Fung his book is The Obesity Code we recommend you read this before you begin your journey in intermittent fasting, especially if you have any of these medical issues.
Intermittent Fasting Is Highly Effective for Weight Loss

Intermittent fasting is a simple, that is relatively easy to stick to (4).

Studies have shown that when it comes to weight loss, intermittent fasting can be just as effective as traditional calorie restriction, if not more (5, 6, 7, 8).

In fact, a 2014 review found that intermittent fasting could help people lose an impressive 3–8% of their body weight in 3–24 weeks (9).

Moreover, a recent review concluded that in overweight and obese people, intermittent fasting may be a better approach to weight loss than very-low-calorie diets (10).

Interestingly, this approach to eating may also benefit your metabolism and metabolic health (1, 11, 12, 13).

BOTTOM LINE: Intermittent fasting is a powerful weight loss tool. It can also improve your metabolism and metabolic health.

How Intermittent Fasting Affects Your Cells and Hormones

When you fast, several things happen in your body on the cellular and molecular level.

For example, your body changes hormone levels to make stored body fat more accessible.

Your cells also initiate important repair processes, and change the expression of genes.

Here are some changes that occur in your body when you fast:

•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.

BOTTOM LINE: When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

Regeneration of stem cells during extended fasting, looking for anti-aging here you go, you just tapped into the fountain of youth.

Intermittent Fasting is a Very Powerful Weight Loss Tool

Weight loss is the most common reason that people try intermittent fasting (13).

By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes hormone levels to facilitate weight loss.

In addition to lower insulin and increased growth hormone levels, it increases release of the fat burning hormone norepinephrine (noradrenaline).

Because of these changes in hormones, short-term fasting may actually increase in metabolic rate by 3.6-14% (14, 15).

By helping you eat less (fewer calories in) and helping you burn more (more calories out), intermittent fasting causes weight loss by changing both sides of the calorie equation.

Studies show that intermittent fasting can be a very powerful weight loss tool. In a review study from 2014, it was shown to cause weight loss of 3-8% over periods of 3-24 weeks (1).

That is actually a very large amount compared to most weight loss studies.

According to this study, people also lost 4-7% of their waist circumference (1). This indicates that they lost significant amounts of the harmful belly fat that builds up around the organs and causes disease.

There is also one study showing 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 this works, is that it helps you eat fewer calories overall. If you binge and eat massive amounts during the eating periods, then you may not lose any weight at all.

BOTTOM LINE: Intermittent fasting may boost metabolism slightly, while helping you eat fewer calories. It is a very effective way to lose weight and belly fat.

Health Benefits of Intermittent Fasting

Many studies have been done on intermittent fasting, in both animals and humans.

These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. Here are the main health benefits of intermittent fasting:

•Weight Loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories (1, 13).

•Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31% (1). This should protect against type 2 diabetes.

•Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases (17, 18, 19).

•Heart Health: Intermittent fasting may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. These are all risk factors for heart disease (1, 20, 21).

•Cancer: Animal studies suggest that intermittent fasting may help prevent cancer (22, 23, 24, 25).

•Brain Health: Intermittent fasting increases a brain hormone called BDNF, and may aid the growth of new nerve cells (26, 27, 28). It may also protect against Alzheimer’s disease (29).

•Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats live as much as 36-83% longer (30, 31).

Keep in mind that the research is still in its early stages. Many of the studies were small, short in duration or conducted in animals.

Many questions have yet to be answered in higher quality human studies (32).

BOTTOM LINE:Intermittent fasting can have many benefits for your body and brain. It can cause weight loss, and may protect against type 2 diabetes, heart disease and cancer. It may also help you live longer.

Intermittent Fasting Increases Several Fat Burning Hormones
Hormones are chemicals that act as messengers. They travel through your body to coordinate complicated functions such as growth and metabolism.

They also play an important role in the regulation of your weight. This is because they have a strong influence on your appetite, we do not worry about how many calories we eat during our eating window we do make sure we eat enough, protein, vegetables, and raw fats (14).

Intermittent fasting has been linked to improvements in the balance of some fat burning hormones. This could make it a helpful tool for weight management.

Insulin

Insulin is one of the main hormones involved in fat metabolism. It tells your body to store fat and also stops your body from breaking fat down.

Having chronically high levels of insulin can make it much harder to lose weight. High levels of insulin have also been linked to diseases like obesity, type 2 diabetes, heart disease and cancer (9, 15, 16).

Intermittent fasting has been shown to be just as effective as calorie-restricted diets for lowering your insulin level (17, 18, 19).

In fact, this eating style could reduce fasting insulin levels by 20–31% (9).
Human Growth Hormone

Fasting can cause a rise in blood levels of human growth hormone, an important hormone for promoting fat loss ( 20, 21).

Some studies have shown that in men, levels of human growth hormone may increase by as much as five-fold while fasting (22, 23).
Increases in blood levels of human growth hormone not only promote fat burning, but they also preserve muscle mass and have other
benefits (24).

However, women don’t always experience the same benefits from fasting as men do, and it’s not currently clear if women will see the same rise in human growth hormone.

Norepinephrine

Norepinephrine, a stress hormone that improves alertness and attention, is involved in the “fight or flight” response ( 25).
It has a variety of other effects on your body, one of which is telling your body’s fat cells to release fatty acids.
Increases in norepinephrine generally lead to larger amounts of fat being available for your body to burn.
Fasting leads to a rise in the amount of norepinephrine in your bloodstream (26, 27).

BOTTOM LINE: Fasting can help decrease insulin levels and boost blood levels of human growth hormone and norepinephrine. These changes can help you burn fat more easily and help you lose weight.

Intermittent Fasting Elevates your Metabolism

Severe calorie restriction over a long period can cause your metabolic rate to drop, as your body enters so-called starvation mode (or “adaptive thermogenesis”). Your body does this to conserve energy as a natural defense against starvation (33, 34).
This has been demonstrated dramatically in a study of people who lost large amounts of weight while participating in the Biggest Loser show on TV.

Participants followed a calorie-restricted diet and intense exercise regimen to lose large amounts of weight (35).

The study found that six years later, most of them had regained nearly all of the weight they had lost. However, their metabolic rates had not gone back up and remained around 500 calories lower than you would expect for their body size.

The study found that six years later, most of them had regained nearly all of the weight they had lost. However, their metabolic rates had not gone back up and remained around 500 calories lower than you would expect for their body size.
Other studies investigating the effects of calorie restriction on weight loss have found similar results. The drop in metabolism due to weight loss can amount to hundreds of calories per day (36, 37).

This confirms that “starvation mode” is real and can partly explain why many people who lose weight end up regaining it.
Given the short-term effects of fasting on hormones, it’s possible that intermittent fasting may reduce the drop in metabolic rate caused by long-term calorie restriction.

One small study showed that losing weight on an alternate-day fasting diet did not reduce metabolism over 22 days (17).

Intermittent Fasting Helps You Hold on to Muscle Mass

Muscle is metabolically active tissue that helps keep your metabolic rate high. This helps you burn more calories, even at rest (38, 39, 40).

Unfortunately, most people lose both fat and muscle when they lose weight (41).
It’s been claimed that intermittent fasting could preserve muscle mass better than calorie restriction due to its effect on fat burning hormones (42, 43).

In particular, the increase in human growth hormone observed during fasting could help preserve muscle mass, even if you’re losing weight (44).

A 2011 review found that intermittent fasting was more effective at retaining muscle during weight loss than a traditional, low-calorie diet (45).

However, results have been mixed. A more recent review found intermittent fasting and continuous calorie restriction to have similar effects on lean body mass (5, 46).

One recent study found no difference between the lean body mass of people who were fasting and people on continuous calorie restriction after eight weeks. However, at 24 weeks, those in the fasting group had lost less lean body mass (6).

My wife and I are baby boomers we train 6 days per week we do interval strength training power lifting, since we have been doing intermittent fasting for the last 8 months and added a couple of 24 hr fasting a week we have seen an increase in our daily energy as well during one of our hard training session, we have put on more muscle mass and lowered our body fat, for us we see no reduction of muscle mass.

What helps us is the type of water that we are hydrating with electrolyzed reduced water that is structured to reduced inflammation and is our recovery drink http://www.demo.drinknatureswater.com , we feel this is one of the main factors of why we are not losing muscle mass, this goes along the growth hormone production during the fasting period.

We recommend people to buy both of Dr. Jason Fung books The Obesity Code and The Complete Guide to Fasting by reading these two books you will get a better Idea why intermittent fasting works so well, you will have a better chance of being successful on your fasting.

Documentation will always over rule conversation.

We have been doing intermittent fasting and extended fasting for about 3.5 months, we have found 2 very powerful protocols that have turned our bodies into a fat burning machine, understand I am 65 years old my wife is 63 years old, we committed to doing these 2 very powerful protocols for 90 days, it took less time and it was not hard at all, why? because anyone’s life style can do this once you learn the root cause to why you are gaining body fat and why it is so hard to come off, as seniors or even any age. Check this out pictures were taken October 2017.

My wife at 63 10/17

Emily 62 June 15 2017Emily abs

Bill Mabry 65 years old 10/17

bill 2Bill 65 june 15 2017

It is doable at any age, you make your own goals and you find the intermittent/extended fasting protocols that fit your life style, remember we all are different, what works for us may not work for you, start off with baby steps, be patient and set a goal of 90 to 180 days that you will commit to, what ever intermittent fasting or extended fasting protocol fits your life style stay consistent.

Dr.Jason Fung

Msg us for more info or want to see the protocol we follow no obligations.

Bill & Emily Mabry 6A
Wellness Coach/ Strength and Conditioning Coach/CMHS
http://www.drinknatureswater@gmail.com
Free Ebook http://www.drinknatureswater.com

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