August 2019 ExtraCare Newsletter

August 2019 ExtraCare Newsletter

August 2019
ExtraCare Newsletter


I can’t believe that summer is almost over. The kids are going back to school this week and Labor Day is just around the corner. Now that the summer fun is winding down, it’s time to focus on the tough stuff… removing those extra few pounds that got added during all of that summertime enjoyment!  In my quest to do so, I thought I’d look into the concept of intermittent fasting. Also, I share with you some beautiful photos of our tomatoes from the garden. With all of the early summer fog our crop was late this year, not as prolific as in years past, but the variety of colors, shapes and flavors were the best ever!

Intermittent Fasting


I decided to investigate the Intermittent Fasting Diet because I was looking for a diet plan that was simple to follow and required minimal change to my already very full schedule.  In addition, I wanted something that made sense from the medical perspective. Physiologically, fasting results in the formation of ketones and a shift in the body’s energy consumption from carbohydrates to fats. So, inherently, it makes sense that prolonging this fast might lead to increased fat burning and subsequent weight loss, right?

In my research I found that there are many different types of fasting regimens that have been suggested to impact health outcomes such as:
Complete alternate-day fasting which involves alternating fasting days (no energy-containing foods or beverages consumed) with eating days (foods and beverages consumed unrestricted)
Modified fasting regimens which allows consumption of 20–25% of energy needs on scheduled fasting days; the basis for the popular 5:2 diet, which involves severe energy restriction for 2 nonconsecutive days per week and unrestricted eating for the other 5 days

Time-restricted feeding which allows unrestricted energy intake within specific time frames and regular, extended fasting intervals of anywhere from 12 to 20 hours a day.

Animal studies of alternate day fasting have shown reduction in body weight and fasting insulin and glucose concentrations. There was also a reduction in cholesterol and triglyceride levels, fatty liver, inflammation markers and cancer risk factors.  However, the few, small scale human trials evaluating this diet approach showed mixed evidence for reductions in insulin concentrations, improvements in lipids, or reductions in inflammatory factors. And while there did appear to be weight loss with this diet it was no better than a reduced calorie diet and caused intense hunger on fasting days.

More interesting to me was the concept of time restricted feeding. This regimen seems like something that would be easier to follow with my busy schedule without those “hangry” days. Again, studies in rodents and other nocturnal mammals support the hypothesis that intermittent fasting and restricting the availability of food to the normal nighttime feeding cycle improved metabolic profiles and reduced the risks of fatty liver disease, diabetes and cancer. However, the few small published human studies showed mixed results in regards to weight loss and metabolic health.

Metabolically it makes sense that intermittent fasting should help with weight loss, improvement in blood parameters such as insulin resistance, hyperlipidemia and fatty liver. In addition intermittent fasting may modify gut flora which in turn might be a contributor to obesity. On top of that, longitudinal studies suggest that intermittent fasting might improve longevity and reduce Alzheimer’s risk. For all these reasons, the concept of intermittent fasting is intriguing to me. Unfortunately, without large scale, long term, placebo controlled human trials it is difficult for me to recommend this diet approach to everyone.

Tomatoes!


My son Clayton heading off to his last first day of High School!
September 12, 2019 Uncategorized
Jeneva Escalera
About Jeneva Escalera