MAS o Menos is a great blog on calorie restriction, here are 2 good articles on ADF:
Intermittent Fasting – Protection From Cancer
Intermittent Fasting – Reports From the Field
The Mas o Menos Blog can be found at: criticalmas.com
Wednesday, February 17, 2010
ADF in the dailymail
How fasting could help you slow down the ageing process
By Roger Dobson
from the dailymail.co.uk
http://www.dailymail.co.uk/health/article-1250798/How-fasting-help-slow-ageing-process.html
By Roger Dobson
from the dailymail.co.uk
http://www.dailymail.co.uk/health/article-1250798/How-fasting-help-slow-ageing-process.html
Thursday, February 4, 2010
7 ways fasting can rev up your fat burning furnace
By Brad Pilon, from eatstopeat.com via fatlossdoneez.com
1. Increases Fat Burning Hormones
Hormones are usually at the root of most of your metabolic functioning, and fat burning is no different. Growth Hormone is the most important fat burning hormone in your body. Fasting pushes growth hormone production into high gear and this makes your fat burning furnace start to work overtime. Fasting also decrease your insulin levels, which ensures that you burn body fat instead of storing it.
2. Increased Fat Burning Enzymes
Fat burning hormones need the help of fat burning enzymes to get their job done. Fasting will sky rocket the activity of two of the most important fat burning enzymes in your body. Adipose tissue HSL (Hormone Sensitive Lipase) is the enzyme responsible for allowing your fat cells to release fat so it can be burned as energy in your muscles. Muscle tissue LPL (Lipoprotein Lipase) is the enzyme responsible for allowing your muscle cells to take up fat so it can be burnt as a fuel. Fasting increases both of theseenzymes to optimize fat burning – A perfect combination.
3. Burn More Calories
Short term fasting (12-72hrs) actually increases your metabolism and adrenaline levels. This causes you to increase calorie burning during the fast period. The more calories you burn the faster you can lose weight. The extra energy you get from the fast might actually help you through a workout or get more work done at work or around the house. When I did my first fast I was shocked at how awake and energetic I was. My fasting days are now my most productive days of the week.
4. Burn Fat Instead of Sugar
Fasting shifts your metabolism from burning blood sugar to burning mostly body fat. When you eat a meal your body likes to burn carbs first, then the fat from your food. Any extra fat that your body can’t burn in the few hours after you eat get stored as body fat. When you fast your body has no choice but to burn stored body fat. By the end of a 24 hour fast your body is burning way more fat than it would during a regular day of eating.
5. You’ll Find Out Why You Eat
The most surprising benefit people report back when they start fasting is a new found awareness of what causes them to eat. When you make a conscious decision to fast for a day your less than flattering eating motivations become painfully obvious. This is the first and most effective step to getting rid of bat habits for good. Knowing what your motivations are for poor eating choices is essential before you can change them and build better habits.
6. Builds Positive Attitudes Towards Yourself and Food
Each short fast is an accomplishment that can build self confidence and gratitude. At the end of a 24 hour fast you can feel good about your accomplishment and start feeling good about your relationship with food again. The positive empowerment from each fast builds on the last until you feel completely in control of your food choices.
7. Eat All The Foods You Love Guilt Free
Short term fasting allows you to lose weight and burn fat without restricting any of the foods you love to eat. With this style of eating you can consume any and all of the foods you like whenever you choose without feeling guilty about it and still lose weight. You will never again have to be sitting in a restaurant picking at a salad while everyone else at the tables indulges in their favorite entrée and dessert.
Eating for fat loss doesn’t need to be complicated and food should never be a source of anxiety or guilt. Mixing in a few 24 hours fasts to your week can liberate you from the dieting prison and allow you to enjoy food again.
1. Increases Fat Burning Hormones
Hormones are usually at the root of most of your metabolic functioning, and fat burning is no different. Growth Hormone is the most important fat burning hormone in your body. Fasting pushes growth hormone production into high gear and this makes your fat burning furnace start to work overtime. Fasting also decrease your insulin levels, which ensures that you burn body fat instead of storing it.
2. Increased Fat Burning Enzymes
Fat burning hormones need the help of fat burning enzymes to get their job done. Fasting will sky rocket the activity of two of the most important fat burning enzymes in your body. Adipose tissue HSL (Hormone Sensitive Lipase) is the enzyme responsible for allowing your fat cells to release fat so it can be burned as energy in your muscles. Muscle tissue LPL (Lipoprotein Lipase) is the enzyme responsible for allowing your muscle cells to take up fat so it can be burnt as a fuel. Fasting increases both of theseenzymes to optimize fat burning – A perfect combination.
3. Burn More Calories
Short term fasting (12-72hrs) actually increases your metabolism and adrenaline levels. This causes you to increase calorie burning during the fast period. The more calories you burn the faster you can lose weight. The extra energy you get from the fast might actually help you through a workout or get more work done at work or around the house. When I did my first fast I was shocked at how awake and energetic I was. My fasting days are now my most productive days of the week.
4. Burn Fat Instead of Sugar
Fasting shifts your metabolism from burning blood sugar to burning mostly body fat. When you eat a meal your body likes to burn carbs first, then the fat from your food. Any extra fat that your body can’t burn in the few hours after you eat get stored as body fat. When you fast your body has no choice but to burn stored body fat. By the end of a 24 hour fast your body is burning way more fat than it would during a regular day of eating.
5. You’ll Find Out Why You Eat
The most surprising benefit people report back when they start fasting is a new found awareness of what causes them to eat. When you make a conscious decision to fast for a day your less than flattering eating motivations become painfully obvious. This is the first and most effective step to getting rid of bat habits for good. Knowing what your motivations are for poor eating choices is essential before you can change them and build better habits.
6. Builds Positive Attitudes Towards Yourself and Food
Each short fast is an accomplishment that can build self confidence and gratitude. At the end of a 24 hour fast you can feel good about your accomplishment and start feeling good about your relationship with food again. The positive empowerment from each fast builds on the last until you feel completely in control of your food choices.
7. Eat All The Foods You Love Guilt Free
Short term fasting allows you to lose weight and burn fat without restricting any of the foods you love to eat. With this style of eating you can consume any and all of the foods you like whenever you choose without feeling guilty about it and still lose weight. You will never again have to be sitting in a restaurant picking at a salad while everyone else at the tables indulges in their favorite entrée and dessert.
Eating for fat loss doesn’t need to be complicated and food should never be a source of anxiety or guilt. Mixing in a few 24 hours fasts to your week can liberate you from the dieting prison and allow you to enjoy food again.
Friday, January 22, 2010
Increased p70s6k phosphorylation during intake of a protein–carbohydrate drink following resistance exercise in the fasted state
Deldicque L,De Bock K, Maris M, Ramaekers M,Nielens H, Francaux M, Hespel P (2009) Increased p70s6k phosphorylation during intake of a protein–carbohydrate drink following resistance exercise in the fasted state. European Journal of Applied Physiology
http://www.springerlink.com/content/w8712615714k8150/
Abstract
The present study aimed at comparing the responses of myogenic regulatory factors and signaling pathways involved in muscle protein synthesis after a resistance training session performed in either the fasted or fed state. According to a randomized crossover study design, six young male subjects participated in two experimental sessions separated by 3 weeks. In each session, they performed a standardized resistance training. After the sessions, they received during a 4-h recovery period 6 ml/kg b.w. h of a solution containing carbohydrates (50 g/l), protein hydrolysate (33 g/l), and leucine (16.6 g/l). On one occasion, the resistance exercise session was performed after the intake of a carbohydrate-rich breakfast (B), whereas in the other session they remained fasted (F). Needle biopsies from m. vastus lateralis were obtained before (Rest), and 1 h (+1h) and 4 h (+4h) after exercise. Myogenin, MRF4, and MyoD1 mRNA contents were determined by RT-PCR. Phosphorylation of PKB (protein kinase B), GSK3, p70s6k (p70 ribosomal S6 kinase), eIF2B, eEF2 (eukaryotic elongation factor 2), ERK1/2, and p38 was measured via western blotting. Compared with F, the pre-exercise phosphorylation states of PKB and p70s6k were higher in B, whereas those of eIF2B and eEF2 were lower. During recovery, the phosphorylation state of p70s6k was lower in B than in F (p = 0.02). There were no differences in basal mRNA contents between B and F. However, compared with F at +1h, MyoD1 and MRF4 mRNA contents were lower in B (p < 0.05). Our results indicate that prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session.
http://www.springerlink.com/content/w8712615714k8150/
Abstract
The present study aimed at comparing the responses of myogenic regulatory factors and signaling pathways involved in muscle protein synthesis after a resistance training session performed in either the fasted or fed state. According to a randomized crossover study design, six young male subjects participated in two experimental sessions separated by 3 weeks. In each session, they performed a standardized resistance training. After the sessions, they received during a 4-h recovery period 6 ml/kg b.w. h of a solution containing carbohydrates (50 g/l), protein hydrolysate (33 g/l), and leucine (16.6 g/l). On one occasion, the resistance exercise session was performed after the intake of a carbohydrate-rich breakfast (B), whereas in the other session they remained fasted (F). Needle biopsies from m. vastus lateralis were obtained before (Rest), and 1 h (+1h) and 4 h (+4h) after exercise. Myogenin, MRF4, and MyoD1 mRNA contents were determined by RT-PCR. Phosphorylation of PKB (protein kinase B), GSK3, p70s6k (p70 ribosomal S6 kinase), eIF2B, eEF2 (eukaryotic elongation factor 2), ERK1/2, and p38 was measured via western blotting. Compared with F, the pre-exercise phosphorylation states of PKB and p70s6k were higher in B, whereas those of eIF2B and eEF2 were lower. During recovery, the phosphorylation state of p70s6k was lower in B than in F (p = 0.02). There were no differences in basal mRNA contents between B and F. However, compared with F at +1h, MyoD1 and MRF4 mRNA contents were lower in B (p < 0.05). Our results indicate that prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session.
Lean Gains blog
The leangains blog (leangains.blogspot.com) combines ADF with the paleo diet and weightlifting. Not sure how much science backs up his claims, but his results are impressive.
Wednesday, January 20, 2010
Retired Dieter blog
The Retired Dieter blogger used the Eat Stop Eat method of ADF (where the fasts only occur 2 days per week if I understand correctly) to lose a lot of weight and fat with great results. You can check out his story at retireddieter.com and his before and after pictures here
(http://retireddieter.com/2010/01/weight-loss-success-pictures/)
(http://retireddieter.com/2010/01/weight-loss-success-pictures/)
ADF and Exercise
Here a bunch of good posts from bradpilon.com (author of the book titled "Eat Stop Eat") exercising and fasting (the bottom line is, exercising when fasting is fine and in some cases even better than after having eaten!)
fasting exercise and blood sugar
http://bradpilon.com/healthy-ramblings/fasting-exercise-and-blood-sugar/
Here are two quick “Did you knows?” concerning fasting, exercise and blood sugar.
Did you know that it takes 30 to 60 minutes of running at 75% of your V02 max (for conditioned runners) to get your blood insulin levels down to the same level found in people who have been fasting for 23 hours? (Dohm LG 1986)
Did you know that when scientists studied people who exercised after fasting for 23 hours, their blood sugar levels were actually found to be slightly higher then when the same people exercised after a small meal? (Coyle EF 1985; Dohm LG 1986)
What this means to you- running at 75% of your VO2 max for as long as 70 minutes in well trained runners who had been fasting for 23 hours did not cause hypolgycemia (low blood sugar) So if you like exercising while you are fasted, this research suggests you don’t have to worry about hypoglycemia (as long as your exercise intensity isn’t way above these levels).
And it takes between 30 and 60 minutes of running at a VO2 of 75% to get the same insulin lowering effect as simply sitting around the house after fasting for 18-24 hours.
Two things to think about the next time you are fasting.
other great entries can be found at the links below:
Dohm GL, Beeker RT, Israel RG, Tapscott EB (1986) Metabolic responses to exercise after fasting. Journal of Applied Physiology, Vol 61, Issue 4 1363-1368
Abstract
Fasting before exercise increases fat utilization and lowers the rate of muscle glycogen depletion. Since a 24-h fast also depletes liver glycogen, we were interested in blood glucose homeostasis during exercise after fasting. An experiment was conducted with human subjects to determine the effect of fasting on blood metabolite concentrations during exercise. Nine male subjects ran (70% maximum O2 consumption) two counterbalanced trials, once fed and once after a 23-h fast. Plasma glucose was elevated by exercise in the fasted trial but there was no difference between fed and fasted during exercise. Lactate was significantly higher (P less than 0.05) in fasted than fed throughout the exercise bout. Fat mobilization and utilization appeared to be greater in the fasted trial as evidenced by higher plasma concentrations of free fatty acids, glycerol, and beta-hydroxybutyrate as well as lower respiratory exchange ratio in the fasted trial during the first 30 min of exercise. These results demonstrate that in humans blood glucose concentration is maintained at normal levels during exercise after fasting despite the depletion of liver glycogen. Homeostasis is probably maintained as a result of increased gluconeogenesis and decreased utilization of glucose in the muscle as a result of lowered pyruvate dehydrogenase activity.
fasting exercise and blood sugar
http://bradpilon.com/healthy-ramblings/fasting-exercise-and-blood-sugar/
Here are two quick “Did you knows?” concerning fasting, exercise and blood sugar.
Did you know that it takes 30 to 60 minutes of running at 75% of your V02 max (for conditioned runners) to get your blood insulin levels down to the same level found in people who have been fasting for 23 hours? (Dohm LG 1986)
Did you know that when scientists studied people who exercised after fasting for 23 hours, their blood sugar levels were actually found to be slightly higher then when the same people exercised after a small meal? (Coyle EF 1985; Dohm LG 1986)
What this means to you- running at 75% of your VO2 max for as long as 70 minutes in well trained runners who had been fasting for 23 hours did not cause hypolgycemia (low blood sugar) So if you like exercising while you are fasted, this research suggests you don’t have to worry about hypoglycemia (as long as your exercise intensity isn’t way above these levels).
And it takes between 30 and 60 minutes of running at a VO2 of 75% to get the same insulin lowering effect as simply sitting around the house after fasting for 18-24 hours.
Two things to think about the next time you are fasting.
other great entries can be found at the links below:
- fasting and exercise (http://bradpilon.com/healthy-ramblings/fasting-and-exercise/)
- fasting and atheltic performance (http://bradpilon.com/healthy-ramblings/fasting-and-athletic-performance/)
Dohm GL, Beeker RT, Israel RG, Tapscott EB (1986) Metabolic responses to exercise after fasting. Journal of Applied Physiology, Vol 61, Issue 4 1363-1368
Abstract
Fasting before exercise increases fat utilization and lowers the rate of muscle glycogen depletion. Since a 24-h fast also depletes liver glycogen, we were interested in blood glucose homeostasis during exercise after fasting. An experiment was conducted with human subjects to determine the effect of fasting on blood metabolite concentrations during exercise. Nine male subjects ran (70% maximum O2 consumption) two counterbalanced trials, once fed and once after a 23-h fast. Plasma glucose was elevated by exercise in the fasted trial but there was no difference between fed and fasted during exercise. Lactate was significantly higher (P less than 0.05) in fasted than fed throughout the exercise bout. Fat mobilization and utilization appeared to be greater in the fasted trial as evidenced by higher plasma concentrations of free fatty acids, glycerol, and beta-hydroxybutyrate as well as lower respiratory exchange ratio in the fasted trial during the first 30 min of exercise. These results demonstrate that in humans blood glucose concentration is maintained at normal levels during exercise after fasting despite the depletion of liver glycogen. Homeostasis is probably maintained as a result of increased gluconeogenesis and decreased utilization of glucose in the muscle as a result of lowered pyruvate dehydrogenase activity.
from fitnessspotlight.com: Benefits of Intermittent fasting
A good article on living the ADF life from fitnessspotlight.com
http://www.fitnessspotlight.com/2010/01/13/benefits-intermittent-fasting/
some highlights:
benefits of IF (ADF):
http://www.fitnessspotlight.com/2010/01/13/benefits-intermittent-fasting/
some highlights:
benefits of IF (ADF):
- Reduced blood glucose and insulin levels (markers of improved health)
- Increased fatty acid oxidation
- Maintenance of lean mass (muscle)
- Reduced inflammation
- Reduced oxidative damage
- Increased cellular stress resistance (esp of heart and brain)
- Decreased risks associated with degenerative diseases of aging (cancers, heart diseases, diabetes, Alzheimers)
Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems.
Mattson MP, Wan R (2005) Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. J Nutr Biochem. 16(3):129-37.
Abstract
Intermittent fasting (IF; reduced meal frequency) and caloric restriction (CR) extend lifespan and increase resistance to age-related diseases in rodents and monkeys and improve the health of overweight humans. Both IF and CR enhance cardiovascular and brain functions and improve several risk factors for coronary artery disease and stroke including a reduction in blood pressure and increased insulin sensitivity. Cardiovascular stress adaptation is improved and heart rate variability is increased in rodents maintained on an IF or a CR diet. Moreover, rodents maintained on an IF regimen exhibit increased resistance of heart and brain cells to ischemic injury in experimental models of myocardial infarction and stroke. The beneficial effects of IF and CR result from at least two mechanisms--reduced oxidative damage and increased cellular stress resistance. Recent findings suggest that some of the beneficial effects of IF on both the cardiovascular system and the brain are mediated by brain-derived neurotrophic factor signaling in the brain. Interestingly, cellular and molecular effects of IF and CR on the cardiovascular system and the brain are similar to those of regular physical exercise, suggesting shared mechanisms. A better understanding of the cellular and molecular mechanisms by which IF and CR affect the blood vessels and heart and brain cells will likely lead to novel preventative and therapeutic strategies for extending health span.
Abstract
Intermittent fasting (IF; reduced meal frequency) and caloric restriction (CR) extend lifespan and increase resistance to age-related diseases in rodents and monkeys and improve the health of overweight humans. Both IF and CR enhance cardiovascular and brain functions and improve several risk factors for coronary artery disease and stroke including a reduction in blood pressure and increased insulin sensitivity. Cardiovascular stress adaptation is improved and heart rate variability is increased in rodents maintained on an IF or a CR diet. Moreover, rodents maintained on an IF regimen exhibit increased resistance of heart and brain cells to ischemic injury in experimental models of myocardial infarction and stroke. The beneficial effects of IF and CR result from at least two mechanisms--reduced oxidative damage and increased cellular stress resistance. Recent findings suggest that some of the beneficial effects of IF on both the cardiovascular system and the brain are mediated by brain-derived neurotrophic factor signaling in the brain. Interestingly, cellular and molecular effects of IF and CR on the cardiovascular system and the brain are similar to those of regular physical exercise, suggesting shared mechanisms. A better understanding of the cellular and molecular mechanisms by which IF and CR affect the blood vessels and heart and brain cells will likely lead to novel preventative and therapeutic strategies for extending health span.
Improvements in body fat distribution and circulating adiponectin by alternate-day fasting versus calorie restriction
Varady KA, Allister CA, Roohk DJ, Hellerstein MK (2009) Improvements in body fat distribution and circulating adiponectin by alternate-day fasting versus calorie restriction.J Nutr Biochem. Epub
Abstract
Calorie restriction (CR) and alternate-day fasting (ADF) beneficially affect several aspects of adipose tissue physiology, but direct comparisons between regimens have yet to be performed. The present study evaluated the effects of ADF versus CR on body fat distribution and circulating adiponectin levels and examined the kinetic mechanisms that underlie changes in fat distribution. Thirty female C57BL/6J mice were randomized to one of five groups for 4 weeks: (a) CR-25% (25% energy restriction daily), (b) ADF-75% (75% restriction on fast day), (c) ADF-85% (85% restriction on fast day), (d) ADF-100% (100% restriction on fast day) and (e) control (ad libitum fed). Body weights of the CR mice were lower than that of the ADF and control groups posttreatment. After 4 weeks of diet, the proportion of visceral fat decreased (P<.001) and the proportion of subcutaneous fat increased (P<.001) similarly in ADF and CR animals. Adiponectin increased (P<.05) by 62-86% in the ADF groups and by 69% in the CR group. Triglyceride (TG) synthesis and de novo lipogenesis were augmented (P<.05) in the subcutaneous fat pad of ADF and CR animals, relative to control. No differences in net lipolysis were observed, resulting in greater TG accumulation in the subcutaneous fat pad, with a shift in the ratio of TG between depots. These findings indicate that ADF (both modified and true) produces similar beneficial modulations in body fat distribution and adiponectin levels as daily CR
Abstract
Calorie restriction (CR) and alternate-day fasting (ADF) beneficially affect several aspects of adipose tissue physiology, but direct comparisons between regimens have yet to be performed. The present study evaluated the effects of ADF versus CR on body fat distribution and circulating adiponectin levels and examined the kinetic mechanisms that underlie changes in fat distribution. Thirty female C57BL/6J mice were randomized to one of five groups for 4 weeks: (a) CR-25% (25% energy restriction daily), (b) ADF-75% (75% restriction on fast day), (c) ADF-85% (85% restriction on fast day), (d) ADF-100% (100% restriction on fast day) and (e) control (ad libitum fed). Body weights of the CR mice were lower than that of the ADF and control groups posttreatment. After 4 weeks of diet, the proportion of visceral fat decreased (P<.001) and the proportion of subcutaneous fat increased (P<.001) similarly in ADF and CR animals. Adiponectin increased (P<.05) by 62-86% in the ADF groups and by 69% in the CR group. Triglyceride (TG) synthesis and de novo lipogenesis were augmented (P<.05) in the subcutaneous fat pad of ADF and CR animals, relative to control. No differences in net lipolysis were observed, resulting in greater TG accumulation in the subcutaneous fat pad, with a shift in the ratio of TG between depots. These findings indicate that ADF (both modified and true) produces similar beneficial modulations in body fat distribution and adiponectin levels as daily CR
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