Fasting Protocolos – Scientifically Proven – Video 3 of 8

Fasting Protocolos  – Scientifically Proven – Video 3 of 8

Hello folks. Here’s professor Francisco Gomes. And today we are on the third video of the series about intermittent fasting Today we are going to discuss the main protocols of Intermittent fasting. So let’s get to it The first one are going to talk about is the 5:2 fasting, whereas you fast for two days a week and eat for the other five days That’s the fasting protocol that I’m actually doing since 2014 Second will be the ADF Alternated day fasting where you fast every other day The third would be the TRF time restricted feeding and the fourth and last the PR prolonged fasting Here we have the fasting 5:2 – also known as 5:2 diet For example in my case. I fast from Monday to Tuesday and from Thursday to Friday The launch of Monday is my last meal However, sometimes I consumed 100 maybe 200 calories during 24 hour fasting which is almost nothing compared to a regular day Then, on the other day Tuesday morning, I do not have breakfast. No snacks. I will resume eating at noon. And The cycle I repeat from Thursday to Friday every week that has been my fasting routine since 2014. The fasting 5:2 has been studied by dr. Valter Longo, dr. Mattson, dr. Fontana. And dr Varady along with the other scientists However, the popularization of this diet was due to a BBC documentary that dr. Michael Mosley produced in 2012 He tried the fasting 5:2 diet published a book and since then the idea of fasting spread But he also modified the diet because he could not cope going without food for two days intermittently Thus, he decided to add 600 calories a day to make it easier. ADF alternated day fasting With this protocol you eat every other day and you’ll see that’s much tougher than doing the 5:2 fasting The idea has been studied mainly by. Dr. Krista Varady and dr Mark Mattson. As I have said before you eat every other day again some modifications have be studied In one example of modify ADF on the fasting day you eat 25% of what you would normally eat during a regular day On the other hand on the feast day, but allowed to eat 125 percent TRF – time restricted feeding Here we have the sixteen eight diet Where you adopt a feed window of eight hours a day in this example. The first meal of the day is a 10:00 a.m And we’re allowed to eat up to 6 p.m You can eat whatever you want during this 8 hour window, but use a common sense If you overeat during this window, you won’t lose weight? Of course You will again find several clinical trial tests with different times window If you want to try the TRF, I would recommend first experience with 14 10 Where you eat for 10 hours and fast for the remaining 14 hours. The best results published so far are with the 16 8 TRF Where you eat for 8 hours and fast for the remaining 16 But don’t rely on the publications because the best diet is a diet that you can follow you have to find a time window that you can maintain for a long period Because I’m sure you know that all diets work in the short term but in the long run You could eventually regain all the weight you lost There are data at least in the US that on average an obese person try 18 different diets and most of them after two years end up gain all the weight back Thus, the best diet is the diet that you see yourself doing for the rest of your life You’ve got to change your lifestyle and diet. It just one facet of it You see people they’re obese Some morbidly, obese and they complain that they cannot lose weight. For some reasons their bodies are not adopted to lose weight They’ve attempted everything, tried several diets exercise But at the end of the day, they always gain weight The problem is that they are eager to lose all the excess weight they gain during decades in a very short period of time That’s just not feasible You always see those miracle diets or exercise programs advertised on the Internet urging you to make a resolution a New year resolution and you say I’m going to lose X amount of pounds in few weeks, but that doesn’t happen You cannot stick to the diet and then you get disappointed Therefore, my recommendation that you postpone breakfast in advance dinner. Not skip breakfast just postpone it if you are going to skip any meal, You should skip supper not breakfast and don’t eat two to three hours before you go to bed This is due to our circadian rhythm. Our circadian rhythm responds to light we believe that during the evolution of our ancestors in the savannas of Africa they were awake and actively searching for food for 12 hours and probably fasting or sleeping for another 12 hours Did you know that our digestive system does not work efficiently during the night? We’re not meant to eat during the night If you eat the heavy meal just before going to bed Your pancreas will not produce enough digestive enzymes and insulin the bowel movements will not be at its optimal speed We know their bowel movements are turned down around 10:30 p.m. And will only ramp up around 8:30 a.m. the following day So the take-home message avoid ingest any food except water two to three hours before going to bed The fourth protocol is the prolonged fasting Where you fast for at least four days in a row with the minimum amount of calories? In the original BBC documentary doctor, Mosley underwent four-day fasting with just fifty calories a day Basically a bowl of soup and some crackers Doctor Longo and dr. Mattson have been involved with prolonged fasting for at least twenty to thirty years. I I recommend no more than four days a month Especially if you are starting fasting and do not know yet how your body responds to fasting It’s very tough. I have never attempted four days in a row The maximum I have done has been 36 hours of fasting. It can be dangerous. I mean very dangerous if not medically supervised Now let’s look into some recent publications that’s a paper published by Krista Varady Alternate day fasting for weight loss in normal weight and overweight subjects a randomized control trial This paper 32 subjects were recruited to either do fasting versus a control group You can see the graph on the right That they lost on average 5 kilos If you are interested in a review article, that’s a good one From dr. Krista Varady and dr Mark Hellerstein Alternate-day fasting and chronic disease prevention a review of the human and animal trials It’s another publication from JAMA from Krista Varady and colleagues the effect of alternate-day fasting on weight loss weight maintenance and cardioprotection among metabolically healthy obese adults That’s another review paper. Meal frequency and timing health and disease That’s a publication on TRF. 10 h time-restricted eating reduces weight, blood pressure and atherogenic lipids in patients with metabolic syndrome They got a group of patients with metabolic syndrome. They were on medication for diabetes blood pressure and cholesterol At the baseline they were eating for 14 hours a day had elevated waist circumference which is a measure of visceral fat visceral fat is the worst kind of fat you can have Also, they have high blood pressure high triglycerides and low HDL cholesterol, which is the good cholesterol Then After 12 weeks of 10-hour time-restricted eating they noticed a significant reduction in all healthy parameters Such as LDL cholesterol, the bad cholesterol, and hemoglobin a1c The hemoglobin a1c test measures the amount of circulating blood glucose for the past three months Whereas the regular glucose test measures the amount of glucose you have at that specific moment in time That’s an example of how prolonged fasting can be harmful That’s a case-report where a 60-year-old man with type 2 diabetes That was undergoing a ketogenic diet decided to go into a prolonged fasting regimen Let’s see the outcome on the fifth day. He collapsed at home was taken to the hospital unconscious Highly dehydrated and with acute metabolic acidosis Fortunately he recovered but if this had happened during the night or if he was alone at home The outcome could have been much worse. If you know what I mean So, please do not attempt to do prolong fasting if you are not medically guided or if you do not know how your body Responds, the prolonged is fasting. I will leave the link to these papers on the description. I Have seen people in the internet you’ve might have seen it Trying to lose several pounds in few days That’s feasible. That’s easy. You can do those crazy fad diets, and then we will lose Several pounds in a very short time, but in the long run we all know that we’ll gain back all this weight My advice and I believe that’s the best strategy is to change one thing at a time Try to reduce the intake of highly processed food like white bread Cakes, soda All those food that you know, that is bad for your health don’t try to remove it just reduce it and also, you can try one of those diets that I showed it one of those fast diets and And you’ll see the result slowly. So the idea is to change your lifestyle Increase the amount of exercise you do a day Stay less sedentary walk Go for a walk in the park go for work around your house Stand up just by standing up will Increase your metabolism by 10 percent There are very little things that you can do in the in your routine That you’ll make your life much better and you can in the long run keep Your weight low, you should find a diet that fits your lifestyle Do not try to enter in a diet. That’s just only to lose weight. You have to see yourself Doing this diet for the rest of your life. If it is something that is very difficult. Whatever this diet is Ketogenic Paleo vegan if you cannot see yourself doing it for the rest of your life Do not even start it. I have selected intermittent fasting Because it works We have been using intermittent fasting for millions of years. Almost all animals are forced to undergo some intensity of fasting periodically So it’s not another fad diet we don’t have The results yet, like the clinical results showing. What are what would be the the benefits of fasting but what we have so far special with animals is that Fasting can have a very profound effect on your life and on your health To sum up, what I have shown you so far we have the 5:2 diet, where you fast for two days a week The other one is the alternate day fasting where you fast every other day Then we have the prolonged fasting. Where you fast for at least four days in a row Lastly the time restricted feeding the TRF Where you select a wind of the day where you allow to eat and then you fast outside of this window? That’s it folks I have presented you four types of diets: intermittent fasting For you to choose from or have I presented you five? Have you realized that you also do fasting? Yes Everybody’s fasting as long as you sleep you are fasting Isn’t it? The trouble is You might be fasting only for six hours. If you sleep six hours and you eat just prior to go to bed And then after you wake up, you eat you break your fast with your breakfast That’s why you’re not losing weight that’s that’s the reason why you’re gaining weight because you keep eating the whole time you are awake one strategy would be to spread this window of fasting you wake up the same time and then you postpone the breakfast and Then you advance The last meal of the day. Does it make sense to you that you fast? Hence, are you intending to increase your fasting period? Are you going to try? The other three alternate fasting that I proposed to you In my case. I preferred the 5:2 diet. I had a serious problem. I had high cholesterol. I was about to go to statins and I decided to do two days of fasting Leave your comments below. I’m curious to see what type of fasting you are planning to do Have a nice day in the next video I’m going to go into detail how I do my 5:2 fasting. Bye

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