Intermittent fasting (IF) eat-fast-live-longer- Michael Mosley 5:2 diet
IF is a simple, flexible and sustainable way to ensure not only fat loss, but it also brings about many other health benefits. It involves days of 'normal' eating interspersed with fasting days. There are many ways to IF. From cutting calories by around 75% to around 500 calories for women and 600 calories for men to eating one meal of unrestricted calories up to and including every day. (N.B. Hunger feelings come and go, usually around dinner time. You will not spend the whole day feeling hungry).
Alternate day calorie-restricted fasting is very intensive. However, fasting on two or three days of the week is more realistic and 'do-able’ for most individuals. IF is flexible enough for most people because it can be worked around social engagements, making it a realistic, sustainable strategy.
Trials suggest that unlike typical dieting where roughly 25% of total weight loss is the muscle and 75% is fat, almost all the weight lost by IF appears to be fat. Also, much of the fat lost is the type lost from the stomach (visceral fat). Stomach fat is connected to an increased risk of heart disease and diabetes. Medical experts have concluded that a waist measurement (at the navel) of less than half your height is advisable to decrease the risk of heart disease and diabetes.
Core belief: Rewards come from living by the noble virtue of consistency, self-discipline, courage, honesty, integrity as well as being able to lead your days on your terms.
Other Health Benefits of IF:
Scientific tests in the US have concluded that IF brings about impressive lowering in blood pressure and cholesterol levels. This leads to a reduced risk of heart attack or stroke.
It decreases the body’s production of insulin, which in turn decreases the risk of diabetes and helps the body to burn fat. Diabetes is associated with an increased risk of heart attack, stroke, impotence, blindness and loss of limbs due to bad circulation.
IF brings about a reduction in a growth hormone called IGF-1 (differs to growth hormone GH), which although necessary in early life when you are growing, high levels in later life appear to lead to accelerated ageing and cancer.
Fasting makes the body switch to a process called Autophagy where the body starts breaking down and recycling old cells. This process decreases the chance that cells will become cancerous.
Although tests have only and can only be carried out on mice, fasting appears to stave off the onset of Alzheimer's.
IF also helps to reduce Asthma, Eczema and Psoriasis, helps protect the body from age-related illnesses including stroke and some cancers. IF rests the digestive system, pancreas, liver and it helps protect the body from diabetes.
In short, IF where food consumption is halted for 16 plus hours, accelerates fat loss especially the visceral fat around the stomach.