Intermittent Fasting and Weight Loss

After discussing weight loss tactics with hundreds of patients over the years, a lot of people are trying Intermittent Fasting for weight loss. My job is to give you the facts, so here they are:

There is limited long-term research on intermittent fasting and weight loss.  More research is needed to see if behavioral and metabolic changes with intermittent fasting are sustainable. The research that is out there are based on studies that are only 3-24 weeks longs.  In those studies, when intermittent fasting and a standard calorie restriction approach are compared, there are comparable reductions in weight loss, insulin resistancefasting insulin and visceral fat mass.

Any calorie restrictive program will result in weight loss. Weight loss whether by intermittent fasting or standard calorie restriction will improve insulin resistance and inflammatory markers.

Bottom line: There is no evidence to date showing that intermittent fasting is any more effective than a standard calorie restriction diet.

insulin-resistance-58468110_M

Medical terms explained:

Insulin resistance is when cells in your muscles, body fat and liver start resisting or ignoring the signal that the hormone insulin is trying to send out—which is to grab glucose out of the bloodstream and put it into our cells. Glucose, also known as blood sugar, is the body’s main source of fuel.

Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

 

visceral fat diagram

 

 

More info here:

https://www.endocrineweb.com/conditions/type-2-diabetes/insulin-resistance-causes-symptoms

https://www.diabetes.co.uk/body/visceral-fat.html

Published by MajorLeagueNutrition

Nicole earned her bachelor's degree in Nutrition and Dietetics from Simmons College while working as a Personal Trainer at Boston Sports Clubs and Gold's Gym. While at Simmons College, she competed in crew, ice hockey and cheerleading. She went on to earn her master's degree in Applied Nutrition with a concentration in Fitness from Northeastern University. Between undergraduate school and graduate school, Nicole completed one year of service under the auspices of AmeriCorps VISTA (Volunteers in Service to America) in the Rio Grande Valley of Texas as a Wellness Coordinator at a K-12 public charter school. Nicole completed her Dietetic Internship through Wellness Workdays to gain experience in Clinical Dietetics, Community Nutrition, Long Term Care Nutrition, Food Service Management, Corporate Wellness, Private Nutrition Counseling, and Sports Dietetics. Nicole worked as a Research Assistant at Tufts University for a Preliminary Investigation of Civic Engagement as a Novel Approach to Behavior Change and Body Weight Improvement in African American Females: The Change Club Study. Nicole recently launched the clinical and fitness nutrition programs for the Red Sox Foundation and Massachusetts General Hospital's Home Base Program. For the past few years, Nicole has increased wellness programs at the John Nagle Co. in Boston's Seaport District, bringing in fitness instructors, yoga instructors, the American Heart Association, healthy restaurant options, and health screenings to a diverse population of fisheries workers. More recently, Nicole worked on the Framingham State Food Study with Boston Children's Hospital and is currently working on the Breast Cancer Weight Loss Study with Dana Farber. Nicole continues to help deployed service members and their spouses and partners find and create new avenues for healthy lifestyles before, during, and after deployment. Nicole has experience counseling veterans, professional, adult and college athletes, and individuals and families looking to make changes in their routines to better their health. Nicole lives an active lifestyle and this year completed the Boston Marathon injury and cramp-free. Nicole enjoys educating individuals and groups. Some of the topics she teaches include: Choosing Foods to Improve Your Mood, Eating for Exercise, How to Navigate the Grocery Store, Eat This not That, Building a Balanced Meal, How to Lose Weight and Keep it Off, and Finding Health Sources You Can Trust.

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