The power of intermittent fasting. Image caption. Michael Mosley fasted for two days every week. Scientists are uncovering evidence that short periods of fasting, if properly controlled, could achieve a number of health benefits, as well as potentially helping the overweight, as Michael Mosley discovered. I'd always thought of fasting as something unpleasant, with no obvious long term benefits. So when I was asked to make a documentary that would involve me going without food, I was not keen as I was sure I would not enjoy it. But the Horizon editor assured me there was great new science and that I might see some dramatic improvements to my body. So, of course, I said, . But there's not much you can do about that. Calorie restriction, eating well but not much, is one of the few things that has been shown to extend life expectancy, at least in animals. ![]() We've known since the 1. There is mounting evidence that the same is true in monkeys. Growth hormone. The world record for extending life expectancy in a mammal is held by a new type of mouse which can expect to live an extra 4. It has been genetically engineered so its body produces very low levels of a growth hormone called IGF- 1, high levels of which seem to lead to accelerated ageing and age- related diseases, while low levels are protective. Image caption. Professor Longo has investigated growth hormone deficiency in humans. A similar, but natural, genetic mutation has been found in humans with Laron syndrome, a rare condition that affects fewer than 3. The very low levels of IGF- 1 their bodies produce means they are short, but this also seems to protect them against cancer and diabetes, two common age- related diseases. The IGF- 1 hormone (insulin- like growth factor) is one of the drivers which keep our bodies in go- go mode, with cells driven to reproduce. This is fine when you are growing, but not so good later in life. There is now evidence suggesting that IGF- 1 levels can be lowered by what you eat. ![]() Un'altra ricerca ha suggerito che la dieta 5:2 pu Michael answers frequently asked questions. Those who took part in Dr Michelle Harvie I stuck to this diet for 5 weeks. I was closely monitored throughout and found the 5:2 surprisingly easy. As long as you don't binge on your 'feast' days, and make sure you stick to the calorie limit to your 'fast' days, many Mumsnetters say intermittent fasting has. ![]() ![]() ![]() The 5:2 diet, and other fast diets and intermittent fasting (IF) are incredibly popular. Advocates claim fasting can help weight loss and extend life longer. The 5:2 diet is an increasingly popular diet plan with a flurry of newspaper articles and books being published on it in the run up to Christmas 2012 and in January 2013. Studies on calorie restrictors suggest that eating less helps, but it is not enough. As well as cutting calories you have to cut your protein intake. Not entirely - that would be a very bad idea. It's about sticking to recommended guidelines, something most of us fail to do. The reason seems to be that when our bodies no longer have access to food they switch from . I decided I couldn't manage ADF, it was just too impractical. ![]() ![]() Instead I did an easier version, the so- called 5: 2 diet. As the name implies you eat normally 5 days a week, then two days a week you eat 5. There are no firm rules because so far there have been few proper human trials. I found that I could get through my fast days best if I had a light breakfast (scrambled eggs, thin slice of ham, lots of black tea, adding up to about 3. On my feed days I ate what I normally do and felt no need to gorge. I stuck to this diet for 5 weeks, during which time I lost nearly a stone and my blood markers, like IGF- 1, glucose and cholesterol, improved. If I can sustain that, it will greatly reduce my risk of contracting age- related diseases like cancer and diabetes. Current medical opinion is that the benefits of fasting are unproven and until there are more human studies it's better to eat at least 2. If you really want to fast then you should do it in a proper clinic or under medical supervision, because there are many people, such as pregnant women or diabetics on medication, for whom it could be dangerous. I was closely monitored throughout and found the 5: 2 surprisingly easy. I will almost certainly continue doing it, albeit less often. Fasting, like eating, is best done in moderation. Michael Mosley presents Horizon: Eat, Fast and Live Longer on BBC Two at 2. BST on Monday 6 August. Watch online afterwards via i. Player (UK only) or browse Horizon clips at the above link. Intermittent fasting - Wikipedia. Intermittent fasting (IF) is an umbrella term for various diets that cycle between a period of fasting and non- fasting. Intermittent fasting can be used along with calorie restriction for weight loss. Modified fasting involves limiting caloric intake (e. During feed days, the diet was regular. These findings suggest intermittent fasting has the potential to improve health and reduce the risk of chronic diseases; however this has not been reproduced in long- term human studies. The review concluded that intermittent fasting has not been studied in children, the elderly, or the underweight, and could be harmful in this population. They also suggest that those choosing to fast for periods of time greater than 2. The review also concluded that fasting is unlikely to have much effect on conditions other than obesity, such as aging or other chronic condition, unless combined with moderate calorie restriction and plant- based diet such as the Mediterranean diet. The American Journal of Clinical Nutrition. BBC Good. Food, Worldwide. Translational Research.
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