Why You Should Fast: Two Reasons + A Plan of Attack

14 Jan Why You Should Fast: Two Reasons + A Plan of Attack

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Fasting. Should you give it a go? In this video I take you three a couple of reasons why I believe fasting (and intermittent fasting) is one of the best diet approaches out there. Plus, I talk about two common myths/misconceptions for when it comes to the consumption of food.

Check it out below and let me know if you have any questions.

 

 

Thanks for watching!

 

Further reading:
Martin Berkhan’s website LeanGains

Fasting: Why You Should Give It A Go

The Meal Fallacy: Part I
OMG, I’m Catabolic
3 Reasons Why You Might Be Overweight
Autophagy Wikipedia

 

References:

Acheson KJ, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011 Mar;93(3):525-34. doi: 0.3945/ajcn.110.005850. Epub 2011 Jan 12.

Alzoghaibi MA, et al. Diurnal Intermittent Fasting during Ramadan: The Effects on Leptin and Ghrelin Levels. PLoS One. 2014 Mar 17;9(3):e92214. doi: 10.1371/journal.pone.0092214. eCollection 2014.

Aragon AA, et al. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5. doi: 10.1186/1550-2783-10-5. 

Binns A, et al. Thermic effect of food, exercise, and total energy expenditure in active females. J Sci Med Sport. 2014 Feb 6. pii: S1440-2440(14)00027-9. doi: 10.1016/j.jsams.2014.01.008. [Epub ahead of print]

Bellisle F, et al. Meal frequency and energy balance. Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.

G. F. Cahill, Jr, et al. Starvation and Survival. Trans Am Clin Climatol Assoc. 1968; 79: 13–20.

Capaldo B, et al. Splanchnic and leg substrate exchange after ingestion of a natural mixed meal in humans. Diabetes. 1999 May;48(5):958-66.

Cameron JD, et al. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. 2010 Apr;103(8):1098-101. doi: 10.1017/S0007114509992984. Epub 2009 Nov 30.

Cook, G. C. Some factors influencing absorption rates of the digestion products of protein and carbohydrate from the proximal jejunum of man and their possible nutritional implications. Gut. Mar 1974; 15(3): 239–245. PMCID: PMC1412888.

D A D’Alession, et al. Thermic effect of food in lean and obese men. J Clin Invest. Jun 1988; 1(6): 781–1789.

Dangin M, et al. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab 280: E340–E348, 2001.

Dangin M, et al. Influence of the Protein Digestion Rate on Protein Turnover in Young and Elderly Subjects. J. Nutr. October 1, 2002vol. 132 no. 10 3228S3233S.

Denzer CM, et al. The effect of resistance exercise on the thermic effect of food. Int J Sport Nutr Exerc Metab. 2003 Sep;13(3):396-402.

de Jonge L, et al. The thermic effect of food and obesity: a critical review. Obes Res. 1997 Nov;5(6):622-31.

Klok MD, et al. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev. 2007 Jan;8(1):21-34.

Kulovitz MG, et al. Potential role of meal frequency as a strategy for weight loss and health in overweight or obese adults. Nutrition. 2014 Apr;30(4):386-392. doi: 10.1016/j.nut.2013.08.009. Epub 2013 Nov 20.

Mansell PI, et al. Enhanced thermogenic response to epinephrine after 48-h starvation in humans. Am J Physiol. 1990 Jan;258(1 Pt 2):R87-93.

Nair KS, et al. Leucine, glucose, and energy metabolism after 3 days of fasting in healthy human subjects. Am J Clin Nutr. 1987 Oct;46(4):557-62.

Peele, Leigh. Starve Mode. 2013.

Ravn AM, et al. Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis of meal-test trials. Food Nutr Res. 2013 Dec 23;57. doi: 10.3402/fnr.v57i0.19676. eCollection 2013.

Reed GW, et al. Measuring the thermic effect of food. Am J Clin Nutr. 1996 Feb;63(2):164-9.

Scott, C., Fernandes, J. and Lehman, M. (2007). Onset of the Thermic Effect of Feeding (TEF): a randomized cross-over trial. Journal of the International Society of Sports Nutrition, 4(1), p.24.

R Swaminathan, et al. Thermic effect of feeding carbohydrate, fat, protein and mixed meal in lean and obese subjects. The American Journal of Clinical Nutrition 42: AUGUST 1985, pp 177-81. Printed in USA.

Thomson TJ, et al. Treatment of obesity by total fasting for up to 249 days. Lancet. 1966 Nov 5;2(7471):992-6.

Yin Y, et al. The growth hormone secretagogue receptor: its intracellular signaling and regulation. Int J Mol Sci. 2014 Mar 19;15(3):4837-55. doi: 10.3390/ijms15034837.

Zauner C, et al. Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. Am J Clin Nutr. 2000 Jun;71(6):1511-5.

World Food Programme statistics: https://www.wfp.org/hunger/stats

State of the Market Report: http://www.naturalproductsinsider.com/reports/2015/10/clinical-trials.aspx

8 Times Food Companies Funded Studies: https://mic.com/articles/145634/nutrition-science-is-whack-food-studies-lies#.CA7x6HmEe

 

 

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Hayden Perno
Hayden Perno
info@haydenperno.com