21 October 2019 Blog Post: Intermittent Fasting
Anecdotal results on intermittent fasting as a way to manage weight and glucose levels have been exciting. I have seen a number of patients benefit. However, like most dietary approaches (beyond the tried and true – “fewer calories, more exercise”), there has not been objective evidence to support its use.
Now, however, a meta analysis published October 9th in The Journal of Clinical Medicine showed that the intermittent fasting diet was associated with a significant reduction in BMI, fasting blood glucose levels, and homeostatic model assessment of insulin resistance levels, when compared with a non-fasting control diet.
Intermittent fasting diets encompass the four following major approaches:
– Alternate-day fasting: no calories on fast days
– Alternate-day modified fasting: <25% of baseline energy needs on fast day
– Time-restricted fasting: restricting food to specific time periods of the day
– Periodic fasting: fasting only 1-2 days per week
Interestingly, there remains a circadian rhythm effect. Although this current study was unable to evaluate it fully given the diversity of interventions, it appears that consuming more calories in the morning could significantly improve weight loss and insulin resistance, while skipping breakfast may lead to an increase in stress hormones.
𝗦𝗶𝗴𝗻 𝗨𝗽 𝗳𝗼𝗿 𝗢𝘂𝗿 𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿
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