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WATER FASTING: The Complete Guide (Fastest Fat Loss Method)

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WATER FASTING: The Complete Guide (Fastest Fat Loss Method)

In this video, learn how to Water Fast. How much weight loss to expect, and also dive into the additional benefits and science.
►Fasting Safe Electrolytes:

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Timecodes:
(0:50) What is Fat?
(1:40) History of Dieting
(3:30) Water Fasting Speed Advantage
(5:40) Participant Retention Advantage
(6:30) Choosing Duration
(8:45) Hydration and Fibre
(9:30)Phase 1 Digestion & Absorption (0HR-4HR)
Incl:
-Fat Digestion
-Carbohydrate Digestion
-Insulin Explained
-Protein and Free Amino Acid Pool
(17:55) Phase 2 Post Absorptive Period (4HR- 16HR)
Incl:
-Glycogen Breakdown
-Hunger Levels and Ghrelin
(19:00)Phase 3 Switching Phase (16-28HR)
-Fat Burning Increases
-Gluconeogenesis
(20:20)Ketosis &Insulin Levels
(23:40)Weight Loss Speed
(24:10)Supplementing Electrolytes
(26:00)Fat Weight VS Water Weight
(26:40)Mental Benefits of Water Fasting
(29:30)What CAN you eat/drink?
(31:45)Muscle Loss
(32:40)Breaking a Water Fast
(33:00)-Intro to Autophagy
(36:30)Anti Aging and Stem Cells
(37:00)Metabolism Slowdown Warnings

This video is not medical advice, always consult your physician.

So off the bat, one advantage of Water Fasting becomes clear, that’s the speed. For example, assuming a consistent daily burn of 2500, in just 72 hours You’ll have burnt 7500 calories. This same level of weight loss would have taken the person on the cutting diet 15 days. This speed advantage has been confirmed by research studies,in one review researchers remarked on the significant amounts lost over short durations. For example in one study men fasted on and off over two weeks, and by the end had lost 3% of their bodyweight, in another study women lost 4% after 3 weeks of on and off fasting.

Another advantage to water fasting is, after the fast is complete, the person fasting doesn’t need to continue to eat below what their daily burn. Remember, they are looking at the big picture, as long as they are in say a weekly calorie deficit, there may be days within that week that they eat in a slight surplus, unlike the daily calorie restriction dieters whose bodies remain in a deficit day after day.

So while water fasting has the potential for faster fat loss, including occasional daily surpluses has actually resulted in studies showing more participants stick with these periodic water fasting diets, and as a result, they are able to lose more weight since they don’t quit.

Leading up to your water fast it’s a good idea to stay well hydrated, including adequate fiber in your diet beforehand is also recommended to help prevent constipation.

As the 16 hour mark approaches though, glycogen stores are nearing depletion, as this happens blood glucose and insulin levels fall. Hunger signals reach their highest point here, and you may even feel like you have difficulty concentrating. In my opinion this 16-28 hour period is the hardest part of any fast, contrary to what many would assume though, from here everything actually gets better.

See while you might be feeling frustrated and hungry, your body is implementing an amazing metabolic shift. Since insulin has fallen, fat cells begin releasing free fatty acids back into the bloodstream, Its during this 16-28 hours period that cells like your muscles shift over to burning this fat for fuel.

During the first 5 days of a fast subjects tend to lose weight far more rapidly than they do later on. One study for example saw a subject lose an average of .9kg over the first 5 days of his fast, while the days afterwards averaged about .3 kgs.

The enhanced initial weight loss is caused not by excess fat being burned, but by the body’s switch to burning fat and ketosis itself. The switch causes the body to drop large amounts of sodium, since sodium is one of the main electrolytes used to hold water in our bodies, the body also begins dropping water, leading to this extra weight loss.

At this stage Water Fasters might also begin notice a mental shift, clinicians have noted in subjects increased levels of alertness, mood improvement, a subjective feeling of well-being and even occasionally euphoria.

The increases in energy and focus reported by Water fasters may stem from increased levels of norepinephrine, a catecholamine which operates as a hormone and stimulatory neurotransmitter in the body. In normal subjects levels are usually near 0 during sleep, and reach their highest levels during the fight or flight response.

As far as insulin goes, I’ve yet to see a study that shows black coffee or unsweetened herbal tea could cause insulin to rise. In fact one analysis linked coffee consumption to lower levels of fasting insulin.

While fasting activates several pathways which could in theory have an effect on this, the one you’ll hear the most about is Autophagy.
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7 DAY WATER FAST RESULTS (NO EATING FOR A WEEK)

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Solenn and I were looking for a new challenge this year. So we decided to do a 7 day fast. The premise is simple, 7 full days, no food, just water. NOTHING ELSE. No juices, tea, coffee, broths, vitamins, etc... If it's not just water, it's not a water fast :)

Some people say it's good for you, some say it's bad. I think we are smart enough to know when something isn't working. So if you feel like this isn't for you, don't do it.

Warning: Please don't do this if you are underweight, have an eating disorder or have any medical conditions. Talk to your doctor first.

Before you try this, read up about fasting here:



















Intermittent:




And then the negative articles on fasting. It's always good to know both side:





So should you do it? It's really up to you. This is just my experience with it.

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FAQ

What are you?

Im French Filipino, i work in the restaurant, bar and production industries. I create food and travel content.
I live in the Philippines.

What Camera do you use?
Usually a sony a7sii, dji osmo, gopro hero 6, dji mavic.
I use a 85mm, 35mm, 50mm, 10-18mm and 20-70mm lenses.

What editing software do you use?
When i edit, its usually do it with Premiere Pro on a DELL XPS 15

How old are you?
31

What did you study?
International Business in France

How did you get into youtube?

I've always loved making food videos and that's how it started. Youtube starts off as a passion. Dont get into it if you are looking to make it your job. It doesn't work that way :)

Why arent you on TV?

Because the internet is easier and its free for you guys hahaha! Also we are currently working on producing TV shows ourselves and i have some TV shows floating around.

Who writes/produces the shows?
Me

Who shoots the actual shows we have on?
Seabiscuit films.

Who shots the vlog/travel diary style videos?
I do.

Peanut Butter or Nutella?
Peanut buttttttttttttter

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Tastemade collaborations


Check our new Travel Show Overnight!


Cooking in the Mountains!


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Landscapes - Series about produce and farming
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Intermittent Fasting Guide For Women

If you’ve followed me for a while, you know I’ve been using Intermittent Fasting (IF) as a way of eating and managing my food intake because of the impact on building muscle mass and curbing food cravings. It’s also a helpful method for losing weight, since it helps improve your insulin sensitivity and burn stored fat.

Are you considering IF as a way to reach your weight loss goals and just feel better in general? This comprehensive guide will show you everything you need to know about Intermittent Fasting for Women, including how to get started and how to make it work for you.

For my video on Intermittent Fasting: What I Eat In A Day, go here:

Read more on the blog at

For my 30 Day Healthy program, go to:

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FASTING 36 HOURS (NO FOOD, WATER ONLY) FOR BEGINNERS

Hey guys, I wanted to share my experience with 36 hours fast and show you the results of how my body reacted. I am simply sharing my journey as so many of you asked me for this video as you are all beginners.

A 36-hour fast means that you fast one entire day. You finish dinner on day 1 at 7 pm for instance, and you would skip all meals on day 2, and not eat again until breakfast at 7 am on day 3. So that is a total of 36 hours of fasting. Well for one, you will give your digestive system a well-earned rest.

36 hour fasts are fabulous for weight loss, as it goes to stored sugar and fat. During a period of extended fasting, the body can take time to help regenerate cells and if the cell is beyond the point of useful regeneration, it will be killed and cleared safely away. During Fasting, the body will increase the rate at which worn out or damaged cells are broken-down.

The problem for new people and fasting is that there’s a perception that you will constantly be hungry. “Rumbly Tummy” does not constitute ravenous hunger, just make sure that you drink plenty of water to keep yourself hydrated. I am not trying to push fasting on anybody, let’s be honest, any fasting is just calorie-controlled dieting with a different name.

Benefits of 36 hours fast. They include:
- reduced belly fat and overall weight
- increased ketoneTrusted Source bodies (produced by burning fat), even on non-fasting days, which are known to promote health
- reduced levels of a biological markerTrusted Source associated with inflammation and age-associated disease
- lowered cholesterol levels
- You may also protect yourself against heart disease, cancer, diabetes, and stroke. To top it off, you'll enjoy the food you do eat that much more. Maybe it's time to start fasting.

EXTENDED FASTING WARNING: Extended fasting for longer than 72 hours requires medical supervision. Discuss your fast plans with your doctor including usage of this supplement. Stop your fast immediately if you feel unwell at any point.

DO NOT FAST IF :
- You are under 18
- You suffer from bulimia, anorexia or any unhealthy eating patterns
- If you have serious health complications
- If you never fasted before
- If you are alone
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Lose Weight | Lose Belly Fat | How To Lose Belly Fat

Lose weight or lose belly fat. This video is on how to lose belly fat, lose weight fast, get rid of belly fat for men and women.

This weeks video on how to lose weight and belly fat I've received a lot of messages and comments to make a video on this topic and now it's finally ready. I really hope my tips help you and always remember you’re awesome!

WHAT IS BELLY FAT:
Belly fat is a more significant issue than the aesthetics of squeezing into last year’s skinny jeans – it’s an indicator of your overall health. There are two types of fat that sit around our midriffs. One is the subcutaneous fat – the fat under your skin that is distributed all over your body. It’s what is referred to when asked if you can pinch more than an inch. The other type is visceral fat, which surrounds all our vital organs such as the liver, pancreas and intestines.

Visceral fat is said to be more “metabolically active” than subcutaneous fat, and researchers have found that the stress hormone cortisol significantly increases its storage. It has been strongly linked to both insulin resistance, inflammation and metabolic disease, even in those who have a normal BMI. But although it is considered more dangerous to our health, the good news is that it is easier to shift than subcutaneous fat.

CALORIE CALCULATOR:
Use this calorie calculator to find out how many calories you need to consume to maintain your weight. Then reduce that figure by 500 calories as explained in the diet portion size guide to start losing weight and belly fat quite quickly.



DIET PORTION SIZE:
To help participants reduce the amount they were eating, they were encouraged to measure portions based on the size of their hands.

They aimed for a daily intake of,
• Three fist-sized servings of carbohydrates
• Two palm-sized servings of lean protein
• Two cupped handfuls of vegetables or salad
• Two fist-sized servings of fruit
• Two servings of fat or oil covering the tip of the thumb

In addition they could have 200ml/⅓ pint skimmed or semi-skimmed milk, or two 125g pots of natural or low-calorie yoghurt.

For more information on healthy balanced diets and different food groups:

RESULTS:
After six weeks, the results were revealing.

As explained in the video there was another group in the experiment - the sit-up group. They each did a daily 10-minute abdominal workout over the six-week period.

This group didn’t lose any weight or get any healthier, but they did lose an impressive average of 2cm from their waistlines.

But the clear winner was our group the diet-control group. This group lost an average of 3.7kg each over just six weeks. Their average waistline reduced by 5cm. Dexa scan readings showed an average of 10 per cent of their existing body fat being lost, and an impressive 20 per cent reduction in the visceral fat inside the abdomen. This group lost overall body fat as well as abdominal fat, and saw improvements in their other general health parameters too. Including resting heart rate, blood glucose, blood lipids, weight and blood pressure.

MHRA DIET PILLS VIDEO:
In this video I had teamed up with The Medicines and Healthcare products Regulatory Agency (MHRA) who regulate all medicines in the UK. Our aim in this video, was to warn people about the dangers of buying potentially life threatening diet pills from illegal online suppliers.

Almost 2 in 3 people suffered unpleasant side effects after taking dangerous online slimming pills, these included bleeding that wouldn’t stop, heart attacks, strokes and hallucinations!

For more information and guidance watch the video:


Want to see more videos about everything health and pharmacy? Let me know in the comments below. Subscribe for new videos ▶

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ABOUT ME:
Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week - Monday 4PM(GMT).

I'm a prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.

DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.

Intermittent Fasting

Intermittent fasting has become an immensely popular dieting strategy. Although it may seem like another diet fad, there are several reasons why skipping meals can be so helpful for many of us.

For more info on IF check out our article:


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Everything you need to know about the keto diet:


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WHAT TO EAT AFTER A WATER FAST

WHAT TO EAT AFTER A WATER FAST
DISCLAIMER:
We are not doctors, nor experts on fasting. We do not recommend anyone do a medically unsupervised water fast. If we had not been in Northern Spain when Lou got injured, he would have gone to True North Health Center ( in California to do his water fast with the support of their medical team. If you are under 18 years old, on medication, addicted to any substances, have currently or had a history of eating disorders, are pregnant or breastfeeding, have heart problems or any other diseases it is even more important that you seek the advice of a medical professional before attempting a water fast on your own.

There is something called Refeeding Syndrome which happens when someone who is starving or malnourished eats too quickly and their balance of electrolytes is completely out of whack leading to cramping, ravenous hunger, and can go as far as cardiac and neurological symptoms. This is very dangerous and one of the reasons I don't want anyone to do a medically unsupervised water fast because of our content. Again, Lou was very healthy (minus the back injury and rheumatoid arthritis) and not addicted to any substances going into his water fast.
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When Lou finally felt the relief of finishing a 7 day water fast, after an entire week of imagining everything from pizza to burritos, then the reality hit that the whole goal of his water fast was to heal his back, heal his rheumatoid arthritis, fix his leaky gut, and give his body a proper reset, so junk food was off the table. After a bunch of research, I started him on the True North Health Center's protocol for What to Eat After a Water Fast. At their center, their patients are given one day of organic cold-pressed juice for every one week of a water-only fast, then one day of raw fruits and vegetables, then one day of raw fruits and vegetables plus steamed vegetables. So if it was a two-week water fast, then it the patient would break the fast with two days of juice, two days of raw food, two days of steamed and then onto the next stage. This slowly allows the stomach to start back up again, continue to get rid of all the toxins that the water fast released in the body and prevent any further lifestyle damage from occurring.

The diet that they recommend to their patients is an SOS vegan diet, which is a completely salt, oil, and sugar-FREE vegan diet, without any meat, dairy, eggs, processed food, alcohol, or other substances that can harm the body. This might sound super intense, but it's also super intense to live your whole life in chronic pain which is the other option for Lou or for him to be medicated forever, which would mean a life with side effects and still managing symptoms because for Lou the meds didn't take away all the joint pain.

For Lou's refeeding process, we decided to blend the Clint Paddison Program (a specific diet/lifestyle plan that heals rheumatoid arthritis without any medication and is also a whole food low-fat oil-free diet) and the True North recommendations. We do include some salt in our diet with foods like miso, sauerkraut, and capers. But we don't include oil or processed sugar, or coffee, or alcohol.

After Lou broke his fast with the juice day, raw food day, and then steamed veggie day, for about two weeks he did a very simple whole foods plant-based diet to completely recover from the calorie restriction from the 7 day water fast. He ate tons of greens, sprouts, boiled potatoes, basmati rice, quinoa, oats, bananas, apple, blueberries, carrots, cucumbers, lemons, and other fruits and veggies (all organic). He also included miso which is a fermented soybean paste after a few days, nutritional yeast, blackstrap molasses, and some spices.

This video walks through exactly what he ate on Day 20 post fast and I have a blog post that goes a little more in-depth on the refeeding process, the benefits of a low-fat oil-free vegan diet, and how Lou's feeling today if you want to read more:

Here's a link to the TheraCane Lou used to help his back:

#whattoeatafterawaterfast #7daywaterfast #waterfast
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How To Break Your Fast: What To Eat When You Break Your Fast | Intermittent Fasting

One of the most common questions I get asked is, “Lacey, how do I break my fast?” So I made this video to share the best method to break your fast. Breaking your fast the wrong way can be hard on your digestive system, stomach, intestines and even your energy levels and overall mood. But, the truth is it can make the process of fasting sound a whole lot more complicated than it really is. Watch the video to learn more!

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30 Days of Alternate-Day Fasting - 10lbs of Body Fat (Before & After)

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In this video, Brendan explores Alternate Day Fasting for fat loss, and if fasting affects muscle gains. The alternate day fast process eventually leads to how to lose 10 pounds of fat in 30 days. Hope you enjoy the alternate day fasting results.

I DID A 3-DAY WATER FAST: The How, Why + Tips From A Dietitian

I recently did a 3-day water fast!

Trust me, it wasn't easy - I love food - but fasting, when done safely, has many potential benefits including disease prevention and longevity.

Disclaimer - fasting is not for everyone. Talk to your doctor before beginning a fast. Fasting for 7 days or more should be medically supervised. If your only goal is weight loss, I personally believe there are better, more sustainable options.

In this video, I share my 3-day water fasting diary. Along the way, I explain the physiological effects of fasting, the potential benefits of fasting, and tips for how to properly fast.

I also answer common fasting questions such as:
-is it ok to drink coffee while fasting?
-do you need to take electrolytes?
-how long does it take to get into ketosis?
-does fasting produce autophagy?
-will fasting interfere with sleep?

For more info, and to get references to the research mentioned in the video, visit my blog Whitney E. RD:

Check out my other videos related to fasting:
Intermittent Fasting:
The Fasting Mimicking Diet:
Time-Restricted Eating + Our Circadian Rhythm:

Interested in switching to a more plant-based eating pattern? DOWNLOAD MY FREE 7-DAY PPB MEAL PLAN HERE:

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#139 - Sadiq Ali Sheraze, DC - Water Fasting

In this episode of MF Podcast, Sadiq Ali Sheraze, DC, joins to discuss water fasting and how they use it in the clinic he works at for treating a variety of disorders as well as his own personal transformation utilizing lifestyle medicine.

Therapeutic Fasting - Dr Jason Fung

Filmed at the Public Health Collaboration Conference 2017
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What BREAKS A FAST and what DOES NOT BREAK A FAST? | Intermittent Fasting Complete Guide

Ever since I shared my video on what I eat in a day with intermittent fasting, soooo many of you have asked me what specific foods break a fast. There’s a ton of research into this area, and a lot of noise out there, too. So, in this video, I’m going to go through a ton of different ingredients and foods that do and don’t break a fast.

For my video on Intermittent Fasting: What I Eat In A Day, go here:

For my video on the benefits of Apple Cider Vinegar video, go here:

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We Tried Intermittent Fasting For A Month | TODAY

Two people try intermittent fasting – the 16:8 version of the popular diet, where you fast for 16 hours and eat for 8 hours. Will they lose weight? Watch as they fast for one whole month.


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We Tried Intermittent Fasting For A Month | TODAY

TRYING DRY FAST FOR THE FIRST TIME (NO WATER, NO FOOD)

Hey guys, I wanted to share my experience with 36 hour dry fast and show you the results of how my body reacted. I am simply sharing my journey as so many of you asked me for this video. DRY FASTING FOR 36 HOURS - NO FOOD, NO WATER. Dry fasting? Does that mean not even water? For how long? Won’t I be thirsty? Fasting is when you willingly avoid food intake. I’ve done several videos on fasting to help you navigate which one of these fasts is right for you. You can find them on my Youtube :)

Fasting can help you lose weight, reset your gut microbiome, regenerate old, injured tissues, give you a massive influx of stem cells, and help your brain grow new neurons.

Dry fasting, or absolute fasting, restricts both food and liquid. It doesn’t allow any fluids, including water, broth, and tea. This is different from most fasts, which encourage water intake. At first glance, this might sound torturous. But let me walk you through the benefits of dry fasting and you might just find that this is the most powerful fast you can do.

The first thing you should know about dry fasting is that people have been dry fasting for centuries, primarily for religious reasons. The Muslim faith, for example, encourages dry fasts from sun up to sun down during Ramadan.

The second thing to know about dry fasting is that when it’s done for short periods, it can be incredibly safe and even more effective than a longer water fast. So what are the benefits?
1. Dry fasting lowers inflammation in your body
2. Dry fasting helps you grow new brain cells
3. Dry fasting balances cholesterol levels
4. Dry fasting lowers blood sugar levels
5. Dry fasting prevents Osteoporosis

How long should you dry fast?
I think this is a really important question to ask. Dry fasting is not a fast you should do for a long period of time. I recommend to that you start with a 12-hour dry fast and then work up to a 24-hour dry fast. If you are experienced you can do 36 hours.

How do you prepare for a dry fast?
I recommend that in the days leading up to your dry fast, you increase your hydration. Just be mindful to add in a few extra glasses of water each day. This way you don’t go into your dry fast dehydrated.

How do you break your dry fast?
Dry fasting is a more intense fasting experience for your body so my first recommendation is that if at any point in your dry fast you feel dizzy, light-headed, or like you are going to pass out, it’s time to break the fast.

As with all fasts, I highly recommend you have a coach or health professional oversee you during a fast. And as always, listen to your body when fasting, especially dry fasting.

Other ways to lose weight
While fasting has some benefits, there are other ways to lose weight, if that’s your goal. These methods are more likely to produce lasting results without the risk of complications.

Eat healthy. Eat a diet high in fruits, vegetables, and lean protein. Replace refined grains with whole grains and avoid added sugars to promote weight loss without omitting essential nutrients.
Drink water. Staying hydrated controls hunger and supports your body’s basic functions.
Exercise regularly. The best exercise program for weight loss includes both cardio and weightlifting. Cardio burns more calories each session, while weightlifting builds muscle, increasing caloric burn at rest.

You should NOT dry fast if:
- You are under age of 18
- You have medications that you take
- You get migranes or headaches often
- You never fasted before
- You have other health problems
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Dr. Jason Fung: Fasting as a Therapeutic Option for Weight Loss

Dr. Jason Fung, MD, is a nephrologist and expert in the use of intermittent fasting and low-carbohydrate diets for the treatment of Type 2 diabetes. In this presentation, delivered on Aug. 2, 2018, at the 2018 CrossFit Health Conference in Madison, Wisconsin, Fung shares his first-hand experiences with “The Mess” and discusses how he shifted his research and medical practices as a result of those experiences.

Fung’s objectives for his presentation include:
1. Understanding why long-term weight loss is so difficult.
2. Introducing the concept of therapeutic fasting.
3. Understanding some myths and misunderstandings associated with the fasting process.

He recalls treating obese and diabetic patients with traditional methods, which included what he characterizes as poor dietary recommendations and a slurry of drugs. He explains, “It became obvious that I’m just sort of holding their hand until they get their heart attack, until they get dialysis, until they go blind, until we chop their feet off.”

“It’s really sad to realize that the profession that you’ve chosen is not really helping people,” he says. This realization compelled him to diagnose the problems associated with traditional care and seek alternative treatment methods for his patients.

Fung historicizes what he calls “the modern eating pattern,” which emerged in 1977 in the U.S. with the development of the Dietary Guidelines for Americans. He notes the 1977 guidelines led to the consumption of more grains and sugars, which in turn led to people “eating often, eating late, and eating all the time.”

Incidences of obesity and Type 2 diabetes reached epidemic levels, and the most common treatments long have been drug interventions. Unfortunately, the prevailing non-pharmaceutical prescription — to eat less and move more — has a 99.9% failure rate. Fung observes that popular wisdom tells us to blame the patient and assume he or she did not adhere to the prescription. He claims a basic understanding of metabolism suggests otherwise, however.

Fung explains why a significant reduction in caloric intake leads to a decrease in basal metabolism. This biological inevitability is ignored by the proponents of the “calories in, calories out” fallacy, he observes.

He also explains why intermittent fasting is an effective alternative to traditional treatments for obesity and diabetes. The modern eating pattern keeps our insulin levels high all the time as we eat over long durations, and when insulin remains high all the time, Fung explains, our bodies store food energy as fat, and we remain hungry.

Intermittent fasting, on the other hand, allows insulin levels to drop, which puts us in burning mode rather than storing mode.
Fung claims his recommendations are so effective that patients no longer need to say, “Oh wow, I have to go see my doctor to see what pill I need,” or, “I need to go see my doctor to see if he needs to stick a stent in me.” Instead, Fung explains, “We’re giving you the power to take back your own health, because you’re not gonna get it from anywhere else.”

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What is intermittent fasting?

What is intermittent fasting? Learn all about it in our video course with one of the world's top experts, Dr. Jason Fung. Watch the first part above.

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Fatty Liver and Fasting Study (2020) | Buchinger Wilhelmi

Dr. Françoise Wilhelmi de Toledo, our Director of Fasting Research and Medicine sums up in this video the recently published Fatty Liver and Fasting Study (published in Nutrients 2019, 11, 2601.


-- Periodic fasting according to the Buchinger Wilhelmi programme reduces fat accumulation in the liver (fatty liver) and can thus prevent liver cirrhosis --

The pathological accumulation of fat in the liver and is a major cause of a worldwide increase in chronic liver disease and can lead to cirrhosis. Periodic fasting over 8.5 days on average lowers the fatty liver index (FLI), a risk parameter for non-alcoholic fatty liver disease. A fatty liver significantly promotes the development of type 2 diabetes and is exacerbated by overeating and lack of exercise.
A study entitled “Effects of Periodic Fasting on Fatty Liver Index – A Prospective Observational Study” published in the journal Nutrients in October surveyed 697 people who fasted at the Clinic Buchinger Wilhelmi on Lake Constance. Among the participants were 38 subjects with
type 2 diabetes. At the beginning of the study, a fatty liver was diagnosed in 264 cases: the FLI was ≥ 60, indicating the presence of a fatty liver; 160 were at the permitted limit.

The study demonstrated the following:
• Periodic fasting in this study significantly reduced the FLI by 14.02 ± 11.67 points, with diabetic subjects benefiting even more (-19.15 ± 11.0 points).
• Almost half of the patients assigned to the highest risk category (FLI ≥ 60) were able to switch to a lower-risk category.
• Significant weight loss of 4.37 ± 2.42 kg and an abdominal circumference reduction of 5.39 ± 3.27 cm were also documented in all patients. Subjects exhibited lower blood glucose and HbA1c levels, and their liver enzymes and blood lipids also decreased.
• Fasting over a longer period, higher weight loss and a greater reduction in abdominal circumference improved the FLI considerably. In addition, male patients who initially had higher FLI, GOT (an important liver enzyme) and cholesterol levels benefited particularly from fasting.
• A calculation model showed that each additional day fasting increases the chance of transforming a manifest fatty liver into a lower risk category by 40 %.


Periodic fasting according to the Buchinger Wilhelmi programme took place in an environment that provided medical care, rest and mindfulness, and was well tolerated in the study. It consists of a daily average intake of 250 kcal of organic fruit juices and broths. The participants rarely felt hungry, and the results clearly show that periodic fasting reduces a fatty liver in diabetic and non-diabetic patients.

Drinda, S.; Grundler, F.; Neumann, T.; Lehmann, T.; Steckhan, N.; Michalsen, A.; Wilhelmi de Toledo, F. Effects of Periodic Fasting on Fatty Liver Index—A Prospective Observational Study. Nutrients 2019, 11, 2601.


More infos about our Studies can be found here:

Contact: Dr. Françoise Wilhelmi de Toledo
E-Mail: francoise.wilhelmi@buchinger-wilhelmi.com


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Intermittent fasting is a trendy new weight-loss method in which you cycle between periods of eating and abstinence. Megyn Kelly welcomes Sumaya Kazi, who lost 50 pounds through intermittent, along with TODAY nutritionist Joy Bauer and weight-loss expert Dr. Luiza Petre.

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Meet A Woman Who Lost 50 Pounds Through Intermittent Fasting | Megyn Kelly TODAY

FREE Intermittent Fasting DIET PLAN for Fat Loss OR Muscle Gain | BeerBiceps IF Diet

Science of Intermittent Fasting :

Detailed KETOGENIC DIET for fast fat loss :

Weight loss playlist :

Detailed fasting diet plan :-

GROUND RULE : Stay hydrated throughout the day. Don't aim to drink a certain amount of water, just make sure your urine is clear most of the time.

Meal 0 (DURING FAST) : Black coffee, Green Tea, Black Tea (WITHOUT SUGAR)

MEAL 1 - Big bowl of fruit

MEAL 2 (2:00 PM) - Big serving of protein (Chicken, fish, eggs, egg whites, red meat) + Big serving of carbs (Roti, brown rice, oats, sweet potato) + OPTIONAL high fat ingredient (Nuts, egg yolk, ghee) + Veggies (Keep mixing it up) + OPTIONAL Dal

Meal 3 (4:30 PM) - Eggs + Toast/Carb source. OR Big serving of Upma/Oats/Soya chunks (for vegetarians)

Meal 4 (7:00 PM) - POST WORKOUT - Protein shake + Water + 2 Bananas. (If you don't use protein shakes - eggs, chicken, paneer, soya chunks, dal, sprouts)

Meal 5 (9:00 PM) - Same as lunch

Meal 6 (10:00 PM) - OPTIONAL (For those trying to gain weight) - Serving of nuts (Almonds, Cashews, Walnuts, Peanuts)

Finally coming out with today's detailed and free of cost Intermittent fasting diet plan, to help all of you with your fat loss or muscle building journey. This is my full day of intermittent fasting eating diet plan for fast fat loss. Fasting diets and intermittent fasting lifestyles can be a little challenging if you don't know how to go about it. Thats why i thought I'd come out with today's video. This IF diet plan will work for you irrespective of your goals - if you want to burn fat, keep your calories below maintenance/ if you want to put on muscle, eat slightly above maintenance. Intermittent fasting diet plan for fast fat loss in the form of a free diet chart.

Here's y full day of eating on intermittent fasting - Hope you guys like it!

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