There is a lot of information about weight loss on the internet. How do we lose weight? What’s the secret to losing weight fast? We’ll explore the truth about intermittent fasting for weight loss, and focus on the difference between intermittent fasting and chronic caloric restriction.
Quick History of Intermittent Fasting
Since the earliest antiquity, we have learned from historians and archaeologists that intermittent fasting has been a part of human civilization for millennia.
First, it was based on evolution. Our ancestors only ate when they were hungry and when they could find food. So, when they got hungry, they found food, ate, got hungry, found food again, and ate again. That was one of the earliest forms of intermittent fasting in humans. Eventually, civilization occurred and things changed. We grew our own crops and reared our own livestock so food became more readily available. We didn’t need to fast anymore as we had access to food.
Intermittent Fasting vs. Chronic Caloric Restriction
Chronic caloric restriction is an effective weight loss method that requires you to reduce calories every day, seven days a week, four weeks a month, 12 months a year. Most people aren’t satisfied with that, as they have to eat less food all the time. We all know about fad diets, but science and history tells us that intermittent fasting can be as powerful, and maybe even more powerful than chronic caloric restriction.
How Intermittent Fasting Helps Weight Loss
Interesting studies have shown that intermittent fasting can change how macrophages (immune cells) act around adipocytes (fat cells). It can actually change how fat cells release fat in a very different way than chronic caloric restriction. Studies have shown that intermittent fasting changes microbiota, or the good bacteria that grows in our gut. Microbiota is important for weight loss, brain health, immune health, and other processes that help you be stronger and live longer. Intermittent fasting can improve insulin levels, blood pressure, blood sugar, sleep patterns, cholesterol, and triglycerides. Eight human trials have shown that intermittent fasting can be as effective, if not more effective than chronic caloric restriction.
This is typically done in cycles of what’s called “five-and-two”:
- For five days, eat normally and healthfully. An example would be to follow a Paleo diet which is high in protein and low in carbs and sugars.
- Then, for the next two days, eat less and restrict your calories to 300, 400, or 500 calories.
- Repeat for five to seven cycles.
After five to seven cycles (which may take a month or two) of five-and-two, you will lose weight. By eating healthy food, good fats, and good proteins, you’ll lose weight and help your blood sugar and blood pressure levels.
There are certainly fad diets out there that can help you lose weight. But, if you do the five-and-two, and those two days consist of a 75% reduction in your calorie intake, it is potentially more powerful and gives you better benefits than other diets out there.
Make sure that you check out my other videos on weight loss, on blood pressure, on blood sugar.
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We’ve developed a supplement called Trim 14 that, when incorporated with intermittent fasting, can help you lose weight by changing your metabolism, and really reversing you back to the biology that we evolved with.
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Thanks so much. I’m Dr. Ryan Shelton.