In a recently published study called, the Effects of intermittent fasting on health, aging, and disease, a groundbreaking discovery by Mark Mattson, professor of neuroscience at the Johns Hopkins School of Medicine, and his co-authors Valter Longo a biogerontologist and cell biologist, and Michelle Harvie, an award-winning research dietician at Genesis Breast Cancer Prevention, specializing in optimum diet, detailed findings were released that have since become a major point of discussion by nutritionists, dieticians, and medical experts on obesity and weight loss.
The study was published in New England Journal of Medicine.
There are now many new studies suggesting the efficacy for weight loss and health improvement of intermittent fasting leading to metabolic benefits, such as improved insulin sensitivity and increased fat oxidation.
These numerous studies also highlight the potential role of intermittent fasting in reducing inflammation, promoting autophagy, and positively influencing various metabolic markers.
Additionally, research has explored the impact of intermittent fasting on cardiovascular health and its potential benefits in preventing chronic diseases.
Intermittent fasting diet plans are highly effective for rapid weight loss and overall health improvement due to their ability to create a calorie deficit, enhance insulin sensitivity, and trigger hormonal changes that facilitate fat burning.
The fact is that fasting is important because it helps us lose weight, detoxifies our body, and makes us live healthier lives. Intermittent fasting, as supported by numerous studies and clinical trials, has demonstrated compelling results in the ability to lose weight fast, with either a 12-hour or a 16-hour period per day, anywhere from 3- or 5- or 7- or 30-day plans.
We have discussed in the 12-hour intermittent fasting diet plan and description in another article, (click here to see the article directly) :
Many individuals adopting intermittent fasting have experienced significant weight loss, attributed to the induced caloric deficit and increased fat oxidation during fasting periods. Autophagy is a physiologically natural process that aims to regenerate the body from within, as a cellular recycling process, which helps to fight obesity, excessive weight storage, aging, and embards in eliminating toxins from being absorbed or for the purpose of release from the body.
The main premise of a 16-hour long fast, every 24 hours, is based on the fact that after 12 hours without eating (overnight) or even a 16-hour long fasting, — the body activates autophagitation.
This is a cell regeneration process that reduces the risk of suffering certain diseases, regulates emotional tension and cognitive capacity and teaches the body to use fat as fuel.
The intermittent fasting has shown positive effects on insulin sensitivity, contributing to better blood sugar control and potentially reducing the risk of type 2 diabetes. The body kicks into gear to burn excess fat, while utilizing sugar (glucose) in the bloodstream.
This helps the function of preventing diseases by promoting DNA self protection and immune system strengthening. Some studies, see below, even suggest that fasting increases insulin and growth hormone sensitivity which help diabetes patients and protection against type 2 diabetes.
But weight reduction is probably the most significant aspect of its ability to help lose weight fast, and supports weight management.
There are many U.S., U.K., German and other European and Australian government studies on the benefits of intermittent fasting and how it can promote cellular repair through autophagy, positively influencing overall longevity and the aging process. We do recommend that you consult with healthcare professionals or nutrition experts to discuss how this may benefit you and help you lose weight fast.
Both of Intermittent Fasting Diet Plans work based on the same principles. However, the prolonged period of and additional 4 hours simply produces better results because during those extra 4 hours the body burns more fat, cleans up the organs with especially if a few glasses of water is consumed in those 4 hours helping the body to remove toxins and rejuvinating cells.
The most beneficial and significant weight loss takes place in the extra 4 hours in a 16-hour intermittent fast.
From a fat burning perspective, the 16-hour fasting is more effective in comparison to the 12-hour fast because the longer fasting duration allows individuals to burn through more of the body's glycogen stores. This is a crucial first step before significant fat burning and ketosis can set in.
Scientifically, the differene is the ketosis process. Autophagy is the process of cells digesting themselves, and this can be achieved better and more effieiently by fasting longer hours.
While 16-hour intermittent fasting for 3 to 5 days can jumpstart weight loss, especially focusing on belly fat and large hips, it's crucial to approach it with a balanced and sustainable mindset.
During the fasting period, abstain from caloric intake and focus on nutrient-dense meals within the 8-hour eating window. Prioritize whole foods, lean proteins, and vegetables, while minimizing processed sugars and refined carbohydrates.
Research conducted by reputable health organizations has provided valuable insights into the scientific mechanisms through which intermittent fasting facilitates rapid weight loss. Numerous studies, including those by organizations like the American Heart Association.
Other studies like the National Institute on Aging, indicate that intermittent fasting induces a caloric deficit, a primary factor in weight loss, by restricting the time available for food consumption. The fasting periods promote increased fat oxidation, leading to the utilization of stored fat for energy. This is usually the "stubborn fat", or the visceral fat storage underneath or around our organs.
In the last few years, research studies were more focused on how to lose weight fast under specific and controlled clinical conditions, intermittent fasting has shown that it positively impacts insulin sensitivity, by helping regulate blood sugar levels and reducing the likelihood of excess glucose being stored as fat, in particular the visceral fat which is associated to many heart conditions and health problems.
Studies, such as those supported by the World Health Organization, highlight the role of intermittent fasting in triggering the release of human growth hormone, supporting muscle preservation and fat metabolism.
The scientific consensus from various health organizations underscores that while intermittent fasting can be an effective strategy for rapid weight loss. Intermittent fastings may also help you live longer by reducing your risk of cardiovascular disease and diabetes — two major causes of death in U.S.
Diet plans should be approached with consideration for individual health needs and in conjunction with a balanced diet and regular physical activity for sustainable results, and with the consultation of your healthcare professionals or nutrition experts.
Intermittent fasting works scientifically to promote weight loss through various physiological mechanisms. Here are some key ways in which intermittent fasting can contribute to fast weight loss:
Engaging in 16-hour intermittent fasting for 5 to 7 days or a prolonged 30-day can be a gentle approach to kickstart your diet plan for weight loss.
It simply means that you stop eating at, say, 5pm at night and do not eat anything heavy or substantial until tomorrow morning, after 9am. Inbetween you can drink water, and for the first few days, you can have a strawberry, a Persian cucumber, a carrot, or small amount of blueberries if you get hungry. Ideally, you drink a few glasses of water, all the way up to an hour before you go to bed. You can have a cup of coffee in the morning, as long as you do not cheat and put a little cream in it.
There are other stipulations, which include, getting to bed at a reasonable hour, relaxing, light walking exercises, and other things you can do to help you lose weight fast while you are in a 5 or 7 or even a 30 days 16-hr interminttent fasting regiment.
Avoid fast food, processed food, or as we call it here at OrganicLiveFood.com, "dead food". These food types don't energize your body nor provide any nutrients for your body, they just add suger for a rush of energy, and then you need some more, like cocaine.
During the non-fasting window, which spans from breakfast to dinner, focus on consuming nutrient-dense, whole foods, emphasizing a balance of proteins, vegetables, whole grains, and healthy fats.
Be mindful of portion sizes, opt for water or herbal teas during fasting hours, and avoid late-night snacking, of course.
Incorporate regular physical activity, combining cardiovascular exercises with strength training to boost metabolism.
Again, adequate sleep is crucial for weight management, so aim for quality rest each night.
While this short-term approach (5- or 7-day regiment) may lead to initial weight loss, establishing sustainable lifestyle changes, including healthy eating and regular exercise, is key for long-term success. As with any significant dietary modification, consulting with healthcare professionals or nutrition experts is advisable to ensure individual health.
Losing weight quickly can be challenging and may not be sustainable in the long term, if you don't have a diet plan to stick to.
There are those individuals who want an easy to step-into diet plan, like the Mediterranean Diet, or the Paleo, or even Kato. The intermittent fasting diet is not a difficult one, and in fact it resembles many of the other diets mentioned here. It just has a different focal process.It is not an extreme measure.
However, intermittent fasting is a popular approach that offers a tangible plan for weight loss and can be effective for most people.
Keep in mind that it's essential to prioritize your health and well-being over rapid weight loss. Here's a guide on how to incorporate 16-hour intermittent fasting into your routine for 5 to 7 days:
Remember that individual responses to intermittent fasting can vary, and what works for one person may not work for another. You have to vary it a little to get it to fit your needs, just perfectly.
It's crucial to approach weight loss with a focus on long-term health and well-being rather than quick fixes. If you have any concerns or specific health conditions, seek professional advice from a healthcare professional or a registered dietitian before making changes to your diet or exercise routine.
Latest publications, national institutes for health and nutrition, research studies & sources, relevant informational journals, official websites of health organizations, and academic news releases for additional information on losing weight fast:
1. New England Journal of Medicine (NEJM): Prestigious medical journal where you can find research articles on metabolic health and weight loss.
2. British Medical Journal (BMJ): BMJ publishes research on various health topics, including nutrition and weight management.
3. The Obesity Society: Check for resources and publications related to obesity research and interventions, which may include intermittent fasting studies.
4. International Association for the Study of Obesity (IASO): Information on intermittent fasting and weight management on their website.
5. American Diabetes Association (ADA): The ADA rovides insights into how intermittent fasting affects insulin psensitivity and blood sugar levels.
6. European Association for the Study of Obesity (EASO): Ppublications for research on obesity-related interventions, including intermittent fasting.
7. Center for Disease Control and Prevention (CDC): The CDC's website has information on the impact of intermittent fasting on public health.
8. Johns Hopkins Medicine: Research and articles related to intermittent fasting and its effects on health and weight.
9. National Health Service (NHS): The NHS website contains information on intermittent fasting and its recommendations for weight management.
10. Australian Government - Health Direct: The Health Direct website has information on intermittent fasting and its role in weight loss from an Australian perspective.