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Intermittent Fasting for Weight Loss and Wellness | Food Can Wait

  1. Intermittent Fasting for Weight-Loss and Wellness Scheduled Eating as a Healthy, Sustainable and Free Solution
  2. © 2015 About Me Disclaimer • I am not a health professional or nutrition expert. • I am not offering medical advise. • You should consult your doctor (I did).
  3. © 2015 About Me Expertise: I’ve been there… • Struggled with weight most of my adult life • Was an overeater and emotional eater • Loved (and still really like) carbs
  4. © 2015 About Me Expertise: … I’ve done that. • Tried traditional dieting and exercise • Could never maintain any diet/exercise plan • Tried several natural appetite suppressants
  5. © 2015 About Me Expertise (Cont.): I’m still “there”… I began practicing daily intermittent fasting on July 1, 2014 at 237 lbs. and a BMI of 39. I’ve lost 67 lbs. to date. Still working toward my goal of being with a “normal” weight range. Before During
  6. © 2015 About Me • Adopted intermittent fasting as a permanent lifestyle change • Passionate about spreading the word about intermittent fasting • Started (formerly in September of 2014 • Nothing to sell you and no paid endorsements to promote
  7. © 2015 What is Intermittent Fasting?
  8. © 2015 What is Intermittent Fasting? Intermittent fasting (IF) is a term used to describe various eating patterns that cycle between scheduled periods of eating and not eating (fasting). Intermittent fasting is one form of caloric restriction (CR) - a dietary regimen that is based on low (or lower than previous) caloric intake.
  9. © 2015 What is Intermittent Fasting? Intermittent Fasting = “Scheduled Eating” With intermittent fasting, the focus is on when and how often you eat (meal frequency), not on what you eat.
  10. © 2015 You are already fasting every single day! When we’re asleep, we’re fasting. What is Intermittent Fasting?
  11. © 2015 WhatIntermittentFastingisNot • Not a diet (in the traditional sense). No calorie-counting and no forbidden foods) • Not “starvation” • Not a quick fix • Not right for everyone - nothing is • Not without side-effects • Not a fad What is Intermittent Fasting?
  12. © 2015 What is Intermittent Fasting? I fast for greater physical and mental efficiency. ~Plato To lengthen thy life, lessen thy meals. ~Benjamin Franklin The best of all medicines are rest and fasting. ~Benjamin Franklin Fasting is the greatest remedy, the physician within. ~Paracelsus
  13. © 2015 What is Intermittent Fasting? There are three intermittent fasting protocols: • Daily Fasting: Eating only within certain hours of the day, everyday • Alternate-Day Fasting (ADF): Fasting for a few times per week, on non-consecutive days, and eating “normally” on the other days • Random: Fasting every now and then (e.g., once per month, or once a year)
  14. © 2015 The Science of IF
  15. © 2015 QuestionstoExplore What happens when we fast? How can fasting help us lose weight? The Science of IF
  16. © 2015 How do we gain weight? How does the food we eat become body Fat? QuestionstoExplore The Science of IF
  17. © 2015 • Breakfast is the most important meal of the day. • You should eat several small meals a day to rev up metabolism. • Skipping meals is counterproductive to weight-loss. • IF is dangerous and/or ineffective, especially for women, the elderly, etc. CommonBeliefs: NutritionFactorFiction? The Science of IF
  18. © 2015 How does the food we eat become body fat? QuestionstoExplore The Science of IF
  19. © 2015 In order to understand how intermittent fasting works, one of the most fundamental concepts we need to grasp is metabolism – how the body converts food we eat into the energy it needs. The Science of IF
  20. © 2015 The Science of IF They are three of human body's primary sources of fuel. Answer: What are carbohydrates, fat and protein?
  21. © 2015 What happens when we eat... The Science of IF PIZZA?!
  22. © 2015 How Food Becomes Body Fat* What Happens to the Carbohydrates (Sugar)?... • It goes directly into the blood stream, and several different organs take the sugar they need as it passes by. • Some is stored in the liver as glycogen. • Whatever is left is converted to fat and stored in fat cells. *Source: “How Food Becomes Body Fat” by Maia Appleby for
  23. © 2015 What Happens to the Fat?... • First, it goes into the blood stream and travels to the liver. • The liver burns some of the fat, converts some to other substances (such as cholesterol) and sends the rest to fat cells, where they wait until they are needed. How Food Becomes Body Fat (Cont.)
  24. © 2015 What Happens to the Protein?... • It is broken down into building blocks known as peptides, then further broken down to become amino acids. • The amino acids are absorbed through the small intestine's lining and enter the blood stream. How Food Becomes Body Fat (Cont.)
  25. © 2015 What Happens to the Protein?... (Cont.) • From there, some of the amino acids build the body's protein stores. • Excess amino acids are excreted, and any protein that it built in excess is stored as body fat. How Food Becomes Body Fat (Cont.)
  26. © 2015 Bottom Line Consuming more food than what the body needs will cause it to store body fat. How Food Becomes Body Fat (Cont.)
  27. © 2015 Fat cells are like the body’s refrigerator. Your body takes whatever it can't use - carbohydrates, fat or protein - and sends it to fat cells for later use. How Food Becomes Body Fat (Cont.) “The Body’s Refrigerator”
  28. © 2015 Questions to Explore How does fasting help you lose weight?
  29. © 2015 The Science of IF A key component of weight loss is creating a… C _ _ _ _ _ _ D_ _ _ _ _ _ Answer: Caloric Deficit
  30. © 2015 Typical Eating Schedule vs. IF Breakfast 400 cal. Lunch 600 cal. Dinner 1000 cal. Typical Schedule Total = 2,350 Snack 150 cal. Dessert 200 cal.
  31. © 2015 Typical Eating Schedule vs. IF Breakfast 5 cal. Lunch 0 cal. Dinner 1450 cal. IF Schedule Previous = 2,350 New = 1,805 Deficit = 545 Snack 150 cal. Dessert 200 cal.
  32. © 2015 Theoretically*, in order to lose one pound of fat per week , you should create a 3,500 weekly calorie deficit. 545 daily caloric deficit x 7 days = 3,815 weekly deficit. 1 lb. per week weight loss = 52 lbs. lost per year (theoretically). *Other factors include: Insulin levels, body composition, activity level, age, hormones, chronic diseases, medication, quality of diet, etc. Caloric Deficit (Cont.)
  33. © 2015 Bottom Line Intermittent fasting enables us to create a caloric deficit without “dieting” or calorie-counting. However, even without restricting calories, IF is beneficial for weight loss, according to some studies. The Beauty of IF
  34. © 2015 The Beauty of IF
  35. © 2015 In addition to it’s weight-loss benefits, IF has numerous other health benefits.* The Science of IF *Source: “10 Evidence-Based Health Benefits of Intermittent Fasting” Kris Gunnars,
  36. © 2015 • Inflammation: Some studies have shown a reduction in inflammation– a condition linked to several chronic diseases including asthma and rheumatoid arthritis. • Insulin resistance: IF may reduce insulin resistance thus lowering the risk of type 2 diabetes. Health Benefits of IF
  37. © 2015 • Brain Health: Intermittent fasting increases BDNF. High BDNF is tied to lower Alzheimer's risk. • Cancer: Some animal studies suggest that intermittent fasting may help prevent cancer. • Anti-aging: Intermittent fasting has been shown to extend the lifespan of rats by as much as 83%. Health Benefits of IF
  38. © 2015 • Heart Health: By reducing LDL (“lousy”) cholesterol, triglycerides, inflammation, and lowering insulin resistance, intermittent fasting can reduce the risk factors for heart disease. Health Benefits of IF
  39. © 2015 The Science of IF The condition produced when the body doesn't have enough carbohydrates from food for cells to burn for energy, so it burns fat instead. Answer: What is ketosis?
  40. © 2015 When your body becomes efficient at switching from mostly burning glucose to mostly burning stored fat as fuel you have become “fat- adapted.” Some people experience side-effects while becoming fat-adapted including dizziness, “brain fog,” and, of course, hunger. The Science of IF
  41. © 2015 The Science of IF Derived from the Greek word “phagein, "to eat“; It’s the body’s catabolic cellular clean-up mechanism. Answer: What is autophagy?
  42. © 2015 IF triggers autophagy – recognized as a crucial defense mechanism against malignancy, infection and neurodegenerative diseases. The Science of IF
  43. © 2015 Autophagy is a process of cellular self-digestion. Through autophagy, starving cells degrade materials within their own cells to provide necessary nutrients for more essential processes. Autophagy is the way our cells “clean house” and “recycle the trash”. The Science of IF *Source: “Autophagy – The Housekeeper in Every Cell that Fights Aging” James P Watson and Vince Giuliano
  44. © 2015 In Summary… “…beneficial effects of fasting are supported by observational data and abundant evidence from experimental research which found caloric restriction and intermittent fasting being associated with deceleration or prevention of most chronic degenerative and chronic inflammatory diseases." –Andreas Michalsen The Science of IF
  45. © 2015 Intermittent Fasting sounds great, but… There is NO WAY I can go that long without eating. The Beauty of IF
  46. © 2015 Remember, youarealreadypracticing dailyintermittentfasting! The Beauty of IF
  47. © 2015 Intermittent Fasting can normalize appetite! After becoming accustomed to IF, you are likely to experience “appetite correction”: • Less of an urge to eat all day • Lessened (or eliminated) cravings • Less tendency to overeat within your window • Tendency to eat healthier • More refined palette The Beauty of IF
  48. © 2015 Four Steps to Get Started  Learn the science of IF 2. Choose the type of IF that’s right for you 3. Choose your eating window 4. Tweak your diet if needed How to Get Started?
  49. © 2015 What is Intermittent Fasting? What constitutes a fast varies by the fasting protocol. Examples include: • No food or water (dry fast) • Zero-calorie beverages, but no food • Less than 40 calories total (e.g., a teaspoon of lemon in tea is permitted) • Foods that do not trigger a significant insulin response (e.g., whey protein, berries) • Less than 500 calories
  50. © 2015 What is Intermittent Fasting? What method you succeed with may largely depend on what does or does not trigger “limbic hunger” for you, which varies by individual. Limbic hunger is a combination of emotional, hormonal and psychological factors that cause craving for food despite not being in a state of true hunger.
  51. © 2015 What is Intermittent Fasting? Chewing gum Cream in coffee Lemon in tea Drinking water Consuming 10 calories Time of day Cooking for others Boredom Common Limbic Hunger Triggers
  52. © 2015 How to Get Started? There are several different “fasting protocols” or ways of practicing intermittent fasting either daily or on alternate days of the week. The most popular methods have a significant online community available for information and support.
  53. © 2015 Popular intermittent fasting protocols include: Lean Gains: A 16:8 daily fast during which you skip breakfast and eat only within an eight hour window Martin Berkhan How to Get Started?
  54. © 2015 Popular intermittent fasting protocols (cont.): The Warrior Diet: Fasting daily consuming only one meal at the end of the day Ori Hoffmekler How to Get Started?
  55. © 2015 Popular intermittent fasting protocols (cont.): The “Fast-5” method: Consuming all calories within a five-hour window daily Dr. Bert Herring How to Get Started?
  56. © 2015 Popular intermittent fasting protocols (cont.): “Eat-Stop-Eat”: Fasting for a full day (24 hours) once or twice a week Brad Pilon How to Get Started?
  57. © 2015 Popular intermittent fasting protocols (cont.): The “5:2” “Fast Diet”: An alternate day (every other day) fasting schedule that involves two days of intermittent fasting during the week Dr. Michael Mosley How to Get Started?
  58. © 2015 Sources and Further Reading For more detailed information on the science of intermittent fasting you may want to visit…
  59. © 2015 Contact Me Website: Facebook Page: Food Can Wait Twitter and Blab: @foodcanwait YouTube and Google+: Food Can Wait Email:
  60. © 2015 Questions?