Intermitted Fasting

(IF) Annotation
MEHMET KOPRU

Note:

All indications are

simplified and may be wrong.
Its just an informative presentation
and does not and can not cover all
information about its subject.
MEHMET KOPRU

1- What is Intermittet Fasting (IF) ?

IF is an eating pattern where you cycle between periods of eating
and fasting.

Eating
Window Most people already fast every day, while they sleep. IF can be as
simple as extending that fast a little longer.

Fasting

There are several IF types, I tried Leangains, Martin Berkhans 16/8

IF, it involves skipping breakfast, eat first meal at 13:00 and last
meal till 21:00; restricting your daily eating period to 8 hours

You can drink water, coffe, teaand other non-caloric beverages

during the fast, and this can help reduce hunger levels.

2- IF Potential Benefits

(depend on

scientific studies)
Fat Burning

Can reduce insulin resistance, lower risk of diabets

Can Reduce Oxidative Stress and Inflammation in The Body

Induces Various Cellular Repair Processes

Can induce neurogenesis

May Extend Lifespan, anti aging properties

3- Scientific Background of IF
*

* http://www.sciencedirect.com/science/article/pii/S1550413115002247
*doi:10.1016/j.cmet.2015.05.012

3- Scientific Background of IF
Insulin levels:Blood levels of insulin drop significantly, which
facilitates fat burning (1).
Human growth hormone:The blood levels of growth hormone
may increase as much as 5-fold (2,3). Higher levels of this
hormone facilitate fat burning and muscle gain, and have
numerous other benefits (4,5).
Cellular repair:The body induces important cellular repair
processes, such as removing waste material from cells (6).
Gene expression:There are beneficial changes in several genes
and molecules related to longevity and protection against disease
(7,8).

3- Scientific Background of IF
Increase metabolic rate: short-term fasting
actuallyincreasesyour metabolic rate by 3.6-14%, helping you
burn even more calories (9,10).
According to a 2014 review of the scientific literature, intermittent
fasting can cause weight loss of 3-8% over 3-24 weeks (11). The
people also lost 4-7% of their waist circumference
One review study also showed that intermittent fasting caused less
muscle loss than continuous calorie restriction (12).

3- Scientific Background of IF
Several studies show that intermittent fasting may improve the bodys
resistance to oxidative stress (13,14).
Some studies show that intermittent fasting can help fight inflammation,
one of key inducer of all sorts of common diseases (15,16,17).
Several studies in rats have shown that intermittent fasting may increase
the growth of new nerve cells, which should have benefits for brain
function (18,19).
It also increases levels of a brain hormone called brain-derived
neurotrophic factor (BDNF) (20,21,22), a deficiency of which has been
implicated in depression and various other brain problems (23).
Animal studies have also shown that intermittent fasting protects against
brain damage due to strokes (24).

3- Scientific Background of IF
Several studies show that intermittent fasting may enhance the bodys
resistance to oxidative stress (13,14).
Additionally, studies show that intermittent fasting can help fight inflammation,
another key driver of all sorts of common diseases (15,16,17).
Several studies in rats have shown that intermittent fasting may increase the
growth of new nerve cells, which should have benefits for brain function (18,
19).
It also increases levels of a brain hormone called brain-derived neurotrophic
factor (BDNF) (20,21,22), a deficiency of which has been implicated in
depression and various other brain problems (23).
Animal studies have also shown that intermittent fasting protects against brain
damage due to strokes (24).

4- Diet myths debunked by science

(from www.leangains.com)

Myth:

Eat frequently to "stoke the metabolic fire".

After meals, metabolic rate increases slightly for few hours. This is named
Thermic effect of food (TEF) Its because of required energy to digest food .
The mostextensive review(25)of studies on various meal frequencies and
TEF was published in 1997. It looked at many different studies that
compared TEF during meal frequencies ranging from 1-17 meals and
concluded:
"Studies using whole-body calorimetry and doubly-labelled water to assess
total 24 h energy expenditure find no difference between nibbling and
gorging".
A newer study (26)found no difference between a lower (3 meals) and

4- Diet myths debunked by science

(from www.leangains.com)

Myth: Eat frequently to "stoke the metabolic fire".

Myth: Eat smaller meals more often for hunger control.
Myth: Eat small meals to keep blood sugar levels under control.
Myth: Fasting tricks the body into "starvation mode".
Myth: Fasting causes muscle loss.
To read in details, please fallow the link :
http
://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

References:
1. http://www.ncbi.nlm.nih.gov/pubmed/15640462
2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619 /
3. http://www.ncbi.nlm.nih.gov/pubmed/1548337
4. http://www.ncbi.nlm.nih.gov/pubmed/8843749
5. http://www.ncbi.nlm.nih.gov/pubmed/2355952
6. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/
7. http://www.ncbi.nlm.nih.gov/pubmed/24048020
8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/
9. http://www.ncbi.nlm.nih.gov/pubmed/2405717
10.http://www.ncbi.nlm.nih.gov/pubmed/10837292
11.http://www.sciencedirect.com/science/article/pii/S193152441400200X
12.http://www.ncbi.nlm.nih.gov/pubmed/21410865
13.http://www.sciencedirect.com/science/article/pii/S095528630400261X
14.http://www.ncbi.nlm.nih.gov/pubmed/17291990/

15.http://www.ncbi.nlm.nih.gov/pubmed/17291990/
16.http://www.ncbi.nlm.nih.gov/pubmed/17374948
17.http://www.ncbi.nlm.nih.gov/pubmed/23244540
18.http://www.ncbi.nlm.nih.gov/pubmed/11220789
19.http://onlinelibrary.wiley.com/doi/10.1046/j.0022-3042.2001.00747.x/abstract
20.http://www.ncbi.nlm.nih.gov/pubmed/11220789
21.http://www.ncbi.nlm.nih.gov/pubmed/16011467
22.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC151440/
23.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/
24.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2844782/
25.http://www.ncbi.nlm.nih.gov/pubmed/9155494
26.http://www.ncbi.nlm.nih.gov/pubmed/19943985