Hey everybody, it's Doctor Sam Robbins.
Today's topic is about intermittent fasting and how you can lose weight,
but you'll also get fat and can become diabetic.
It’s interesting how people are really excited about NOT eating these days.
There are so many books and courses about “Intermittent Fasting” and the different
variations of it.
If you’re new to Intermittent Fasting (IF), the basic summary of this diet is you do NOT
eat most of the day and then you eat all of your calories (and meals) during a 4-8 hour
window.
For example, you’re “fasting” all day and then between 8 pm to midnight, you eat
all of your meals and calories.
Some of the “less strict” variations give you an 8 hour window and thus, maybe from
4 pm to midnight.
BUT, the true intermittent fasting is only about 4 hours.
Basically, you’re eating one massive, ongoing meal.
And the promoters of Intermittent Fasting (IF) say that the benefits are fat loss, more
muscle (if you’re exercising), improved insulin sensitivity, less inflammation and
more so, you get to “eat your favorite foods” and not get fat.
That’s the “marketing sales pitch”
Yes, the short-term effects are good for some people, especially weight loss and for those
that don’t exercise.
But the long-term effects is actually the OPPOSITE.
Now, in a minute I’ll tell the only REAL benefit of Intermittent fasting and what type
of person should follow it and for how long.
However, let’s first discuss the negatives based on the newest scientific research.
Lose Weight - But Get FATTER & Become Diabetic?!!
So a recent study in 2018 revealed that1:
The subjects lost weight, but ironically gained abdominal fat, what some doctors call "central
adiposity".
The cells of the pancreas that release insulin showed signs of damage (which can lead to
diabetes).
Markers of insulin resistance were detected (which can lead to diabetes).
Increased levels of cancer-causing free radicals were observed.
Researcher Ana Bonassa noted, "This is the first study to show that, despite weight loss,
intermittent fasting diets may actually damage the pancreas and affect insulin function in
normal healthy individuals, which could lead to diabetes and serious health issues."
Accelerated Aging & Eating Disorders In another study2 done in 2015, showed that
these popular fasting plans may have some serious drawbacks, especially for those that
have adopted them as a "lifestyle" rather than as a temporary, short-term strategy.
(Although previous studies show a boost in age-accelerating free radicals even during
short-term fasts.)
In the first study, the common Intermittent Fasting approach was tested: eating only during
a 4-hour window in a day.
In this study, the subjects didn't lose weight, but did...
Gain intra-abdominal fat Develop disordered-eating behaviors (binge
eating) Develop insulin resistance in their livers
Show signs of inflammation Display a "gene expression profile favoring
lipid deposition."
That means their genes started "preferring" to store more fat, especially in the belly.
Summary There are a lot more studies showing that
Intermittent Fasting doesn’t really work, especially long-term and especially for improved
health.
Simply stated, just in these two studies, it showed how these type of diets really screw
up how your body is supposed to make and manage insulin, which might lead to type-2 diabetes.
Then there's that whole abdominal fat gaining: the "pregnant belly" look usually seen with
out-of-shape middle-aged men and postmenopausal women.
In future videos, I’ll also reveal how intermittent fasting
Kills muscle Increases stress hormones
Decreases testosterone Lowers thyroid production and slows your metabolism
And causes major hormonal imbalances, especially in women, which take a long time to fix.
However, if you’re going to follow it, please do it short term.
Maybe 2 weeks at a time and then back to a more traditional eating plan and then after
a few weeks, you can do another 2 week “cycle” of it.
Personally, I think the real benefit of Intermittent fasting is the fact that you don’t have
to prepare so many meals and worry about eating multiple times daily.
So it’s good for busy people.
The bottom line is that almost any diet will work, short-term.
But, most diet and exercise programs do fail and the reason is due to hormonal imbalances
and the fact your body quickly adapts to these, poorly designed “fad” diets.
And if you’d like more information about this, take a look at the next video below,
in the description area.
Just click the special link.
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Thanks for listening and have a happy and healthy day!