Thursday, July 25, 2019
Tuesday, April 2, 2019
Intermittent fasting - what is it and is it healthy?
Almost all of us are used to 'neat' eating three times a day. Excluding the many snacks of course. But there are also people who consciously skip breakfast regularly or not. What is wisdom from a scientific point of view?
In 2004 , 1 the National Institute for Public Health and the Environment wrote that skipping breakfast could be expected to have an adverse effect on health. I could not find a reference for this claim in the document and a study publishedin 2014 2shows that "the belief in the thought that skipping breakfast leads to being overweight is stronger than the scientific evidence for it." The researchers describe that associations have been found between non-breakfast and overweight, but that a causal relationship has never been demonstrated. In other words, just like fire and the fire brigade, non-breakfast and overweight are related, but that does not mean that non-breakfast causes overweight, just as the fire brigade is not responsible for starting the fire. In fact, an intervention study published a few months later in the same journal showed no effect of whether or not breakfast on overweight or obesity.
To evaluate the health of our lifestyle, I always reason from an evolutionary point of view. After all, our genes have slowly adapted to our 'primal' environment during more than six million years of human evolution, and genetically we are therefore optimally adapted (read: the most healthy) in this primal environment. To begin with, let's name a few differences between then and now, which may or may have led to disruption of our health.
In the first place, our ancestors lived most of human evolution near the equator and, at a certain point, a few million years ago, had the controlled use of fire no artificial light. The day-night rhythm of our ancestors was therefore very different from ours. Around the equator, for example, the sun sets around six in the evening and rises again around six in the morning. Food mainly took place in (day) light and the period between the last meal of the evening and the first meal in the morning was therefore almost always more than 12 hours. More than 80% of Westerners eat within an hour of waking up and more than 50% eat or drink two hours before going to bed, according to an interesting review 4 about this subject. That means that the night of Lent in the Western world is considerably shorter than for our distant ancestors.
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| Intermittent Fasting - saying no to food at scheduled times |
Secondly, there was never a fridge in our original environment a few meters from our bed. So our distant ancestors did breakfast only after they had first collected or hunted their breakfast together. Our ancestors almost always moved on an empty stomach, while we know no better than to dive into the fridge before moving.
Thirdly, the food supply in the prehistoric times was also much more uncertain than today. So not only the fast time over the night was, on average, longer for our ancestors than for us, but also during the day there were fewer eating times and therefore longer fasting times between the different eating moments.
My Evolutionary Approach route is, however, only a theory that I use as the basis for my (question) statements. So let's see if there is scientific evidence to support my hypothesis that an irregular meal intake and longer fasting times may positively support our health.
In the first place, there are various physiological changes in our body that indicate a lifestyle of which fasting / fasting was an integral part. Think of the glycogen supply in our liver (90-110 grams; 400-450 kcal) and in our muscles (200-500 grams; 800-2000 kcal) that can very quickly provide large but limited amounts of energy and our fat tissue ( 12-20 kg; 48,000-80,000 kcal) which contains enough calories to survive for a long time.
Numerous studies also show that the pandemic of obesity goes hand in hand with the increase in the number of calories in our diet and the rise of motorized transport. These trends have led to obese people worldwide being advised to eat less and exercise more. With marginal result. Perhaps it has to do with the fact that all these people are still being advised to consume three meals a day.
Scientific evidence for the health of intermittent fasting
Various scientific studies 4,5 show that every form of energy restriction is healthy. Logically, in a society where almost everyone eats chronically too many calories. The healthy effects of fasting are reflected in our metabolism: we become more sensitive to insulin (the diabetes hormone) and leptin (the obesity hormone). These changes again have the effect of mobilizing our fatty tissue. The latter not only has the obvious advantage that you lose from it, but also the advantage that ketones are formed. Ketones are fat breakdown products that, like glucose, can act as a direct energy source.
Ketogenic diet
Ketones appear to be 'better' for us as an energy source in different areas than glucose. It is clear from examination 6 that ketones make us less anxious and have a positive effect on our memory. These consequences can be explained evolutionally well. In order to survive, it is of great importance that when you wake up in the morning to be able to function afterwards, you are not dependent on the fridge, but that you can function at a high level, both physically and mentally, and are therefore are to collect your 'breakfast' together or hunt before you actually die from the effects of hunger or thirst. If you are less anxious you are more likely to find enough food on your empty stomach. And a better memory could help you remember the next day where you found the easiest food the previous days. The neurons in our brain in particular appear to have a preference for ketones.
Intermittent fasting compared to other diets
If we compare different fasting regimes, intermittent fasting has more beneficial effects than daily energy restriction. For example, compared to intermittent fasting, a calorie-restricted diet had the same effect on weight reduction, but 4people intermittently fasting showed greater insulin sensitivity than people on an energy- restricted diet.
Pleiotropic effects of intermittent fasting
Cancer cells are very unable to cope with intermittent fasting, because these fast-dividing cells depend primarily on the breakdown of glycogen and therefore on glucose for their energy supply. Cancer cells, on the other hand, are barely able to use ketones as an energy source. Animal studies therefore show very consistently that intermittent fasting can inhibit the growth of tumors of various types of cancer (including brain tumors, breast and ovarian cancer) or even reduce the tumor size 7 .
Intermittent fasting also inhibits cancer in another way, namely by inhibiting chronic low grade inflammation. These silent inflammations also increase not only the risk of cancer, but also the risk of other diseases, such as cardiovascular disease, diabetes, neurodegenerative diseases (such as Alzheimer's) and certain autoimmune diseases (such as rheumatoid arthritis). Obesity causes low grade inflammation, but intermittent fasting also reduces the inflammation factors in the blood, such as TNF, IL-1 and IL-6 independently of weight loss. In asthma patients, intermittent fasting reduced the symptoms of asthma and other autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis, lupus erythematosus and type 1 diabetes . 4,5 be favorably affected by intermittent fasting.
Finally, intermittent fasting encourages 4.5 clearing of damaged cells in our body. You could call it detoxing. As long as we continue to eat at the rhythm of the clock, our bodies remain in growth mode and enzymes involved in clearing damaged cells remain inactive. Intermittent fasting interrupts the growth mode and thus stimulates enzymes involved in autophagy: clearing damaged cells. Intermittent fasting, for example, by cleaning up harmful proteins such as Synuclein in Parkinson's and amyloid-β in Alzheimer's, inhibits the occurrence of neurodegenerative disorders.
Conclusion
The above scientific studies support the evolutionary hypothesis that intermittent fasting has benefits for our health. The metabolism in our body is set for fixed periods of 'build-up' (eating) and 'breakdown' (fasting) where the balance between eating and fasting in our current society seems to have become unbalanced by a much too high meal frequency, where there are there is insufficient time for repairing damaged cells and inhibiting inflammation, resulting in typical welfare diseases such as cancer, cardiovascular disease and autoimmune diseases.
In practice
Research shows that our body needs about four weeks to get used to an intermittent fast. Our body has become accustomed (or even addicted) to using glucose as a fuel. If we suddenly skip breakfast in the morning, our body initially tries to persuade us (with a feeling of hunger) to go for the easy breakfast (glucose), instead of using our supplies. Whoever manages to resist this feeling of hunger will initially burn his supply of glycogen (1200-2500 kcal). During the night we already burn about 500 kcal on average, so if you start to move sober in the morning (more about this in a subsequent blog), you soon run the risk of also burning the remaining 700-2000 kcal and then increasing the supply of energy in fat tissue. to speak. Although that is exactly what we want, unfortunately, ice is not going so smoothly overnight. That is because those who for the first time have solid (yet) insufficient enzymes that are able to quickly mobilize our fat tissue (to convert fat into ketones): we are (still) fully geared to glucose burning. To get enough energy from your fat tissue on an empty stomach, your body needs time to adjust the ratio between the various (glucose and fat-burning) enzymes. Only when our metabolism has been fully adjusted to this after a few weeks, you will not experience any feeling of hunger at all. You have then produced enough enzymes that are good at breaking down fat and making ketones and you have fewer enzymes crying out for glucose that made you feel hungry. And for those who had not yet made the link: that means that you are also rid of your (friend's / his / her) morning mood. So do it!
References:
- http://www.voedingscentrum.nl/Assets/Uploads/Documents/Ons%20eten%20gemeten.pdf (see Text block 1 on page 28 and paragraph 4 on page 269).
- https://timetoslim.xyz
Thursday, August 30, 2018
Monday, July 23, 2018
Ridiculously Good Coconut Flour Bread | Low Carb Bread Recipe
Ridiculously Good Coconut Flour Bread | Low Carb Bread Recipe
Find out how to make low carb bread with this delicious coconut flour bread recipe
Friday, July 20, 2018
How To Lose Weight Without Trying: The Incredible Benefits Of Intermittent Fasting
How To Lose Weight Without Trying: The Incredible Benefits Of Intermittent Fasting
>>>> How To Lose Weight Without Trying: The Incredible Benefits Of Intermittent Fasting
https://www.youtube.com/watch?v=3iLcEaAcNiY
Thursday, July 19, 2018
13 Reasons To Run Outside
1. Just five minutes of running outside can make you feel better about life.
One of the best reasons to run outside, All it takes is five minutes of outdoor exercise to see improvements in self-esteem and mood, according to a U.K. study. The people who saw the biggest impact were the young and those suffering from mental illness. The study also found that the effect was greatest in environments where water was present.
2. Those five minutes may also help you live longer.
Cloverway International / giphy.com
Even 5 to 10 minutes of slow running (less than 6 miles per hour) can reduce your risk of death from all causes, including cardiovascular disease, concluded a study in the Journal of the American College of Cardiology, published in August 2014.
3. Exercise also makes you happy. And the more you do it, the happier it makes you.
MGM / okmoviequotes.com
Sure it’s easy to reach for the ice cream when you’re feeling down, but reaching for your sneakers will make you feel better, and not just in the short term. In one 12-week study, participants who exercised saw an improvement in their physical and mental health both immediately and at the one-year follow-up. A later study found that “regular exercisers have approximately twice the [mood improvement] effect as nonexercisers.” So if you don’t feel the mood boost the first time, try, try again.
4. You might even improve your memory and attention — just from being outside.
Twentieth Century Fox / giphy.com
Most of us agree that there’s something just kinda nice about being in the great outdoors, but it turns out it’s even nicer than we think. Just an hour spent interacting with nature can improve memory performance and attention spans by 20%, according to a December 2008 study at the University of Michigan. If you’re really abandoned in the middle of a concrete jungle, at least put on the nature channel when you’re on the treadmill. The study found similar improvements in memory and attention among participants just from looking at pictures of nature scenes.
5. You’ll also get the vitamin D you need for strong bones.
Lionsgate / fitcelebrities.tumblr.com
Sunlight is important to our bodies — we need it to create and activate vitamin D, which is important for our bone health. And it may even help fight conditions including osteoporosis, cancer, depression, and heart attacks, according to Harvard Health Publications.
6. And thanks to wind resistance, you’ll get a better workout.
The wind in your hair means you’re exercising harder and so, getting more out of your workout. At the same pace, you’ll burn more calories when you run outside than on a treadmill, according to a 1996 study. (If you must use a treadmill, increase the incline to 1% to simulate the outdoors.)
7. And if you listen to music, you’re doing yourself an extra health service.
Music can have huge impacts on our physical and mental health, wrote Dr. Oliver Sacks, a Clinical Professor of Neurology at Albert Einstein College of Medicine in New York. And listening to music during exercise might also improve performance, the New York Times reported in 2010. But keep in mind: The biggest impacts were seen in lower intensity workouts because the harder you’re exercising, the less distracted you will be by the tunes. “The noise of the body drowns all other considerations.”
8. Running outside is also A LOT quicker than going to the gym.
Paramount Pictures / zazzu.tumblr.com
Going to the gym means spending the time going there, coming back, swiping your membership card, putting your stuff in a locker, taking it out of the locker, talking to the weird guy who won’t leave you alone, and at some point in between all that, working out. Running outside starts as soon as you walk out the door, you can leave your stuff in your room, and nobody will try to talk to you because now, you’re actually moving.
9. (And a heckuva lot cheaper.)
Universal Pictures / giphy.com
Nature is for everyone! Nature is free!
10. Exercising outdoors makes you more likely to want to keep exercising.
Eureka Pictures
In 2011, researchers found that participants who exercised outdoors were more likely to say they wanted to do it again. And though the review noted that high quality data was lacking, this finding was supported by a 2012 study that found that older adults that exercised outdoors exercised more than those who exercised indoors.
11. Maybe that’s because exercising outdoors just ~feels~ better.
Though researchers said studies on the topic were sparse, a 2011 review of available data found that, exercising in natural environments was connected to “greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy.” In 2012, the Telegraph reported that, according to a University of Glasgow study, the mental health boost from outdoor exercise was TWICE that of indoor exercise.
12. A good run in the morning may help burn off the steak you have for dinner that night.
The effects of exercise can last all day. Once you’ve gotten comfortable with the short jogs, make them longer for a bigger payoff: Vigorous exercise for 45 minutes can boost your metabolism for the next 14 hours, according to a 2011 study.
13. And listen, it’s not winter…YET.
Soon enough, the temperatures will drop, the snow will arrive, and you’ll need 17 layers of clothing just to go outside. Enjoy the warm weather while it lasts, it's one of the best reasons to run outside .
Want to lose weight and get fitter? Check this out >>>HERE
Wednesday, July 18, 2018
12 Ways fast food companies fool you into eating more junk
If you think the decision to go to Mc D's this morning was yours, think again.
1. They make it cheaper to buy "menus" than individual items.
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| They make menus cheaper |
Studies have shown that people eat a lot more when their meals are "varied" than when they consist of a single dish. So a customer consumes more calories when their fried chicken brings a mashed potatoes to the side than when simply comes more chicken.
2. They use artificial odors to make you think you're hungry when you're not really hungry.
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Slate.com |
That scent of cinnamon floating around the mall is not an accident.
3. They change the meaning of basic words like "big".
4. They know that watching a meal "can stimulate unplanned consumption," even when you are not hungry.
5. They keep adding cheese.
They continue to add cheese...
Collaborations between the fast-food and dairy industries make more cheese in everything. As Dairy Management director Tom Gallagher wrote in a 2009 trade publication: "If every pizza had an ounce more cheese, we would sell an additional 250 million pounds of cheese each year."
6. Transform the cup holders into food carriers.
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| Kfc.com |
They transform the cup holders into food carriers, and the car becomes the new dinning room.
7. Their restaurants are designed to make us eat too much and too fast.
Everything in a fast food restaurant makes us clean our trays faster than we normally would. The red color, the strong light, the bustle and the permanent smell make us believe that we are more hungry and in a hurry than we really are. (And as we all know, eating too fast, eats too much).
8. They put salt, sugar and fat in the foods they sell as healthy.
They put salt, sugar and fat in the foods they sell as healthy.
Did you think your chicken, apple and nut salad was a responsible decision? With 27 g of fat, 1350 mg of sodium and 37 g of sugar, Wendy's lower calorie salad is anything but healthy. It has more fat than its Double Stack hamburger (25g), more sodium than its 10 pieces of chicken nuggets (870mg) and more sugar than its vanilla ice cream cone (34g).
9. Eliminate the walk from the eating experience.
They eliminate the walk from the dining experience.The easier we get to food, the safer we will not eat it. While self-service for cars means you no longer have to get out of the car to buy a hamburger, home delivery means you do not even have to leave the house.
10. They believe that buying a HAPPY BOX is just like helping sick children.
They believe that buying a HAPPY BOX is just like helping sick children. As detailed in a recent report, " Paying for Charity," McDonald's has made a lot of money by convincing its customers that by buying a hamburger they are donating for charities. In 2010, for example, the chain declared that it would donate the "profits" of all the happy boxes sold to the Ronald Mcdonald Foundation. But it turns out that "profits" meant to them "a penny".
11. Transformed the soda into accompaniment.
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They transformed the soda in accompaniment.
Before Coca-Cola was included in the menus, many fast-food customers did not buy it. But when they began to include it with hamburgers and chips, soda sales soared. According to Jeffrey Dunn, Director of Coca Cola a long time ago, "From 1980 until at least 2000, that was Coca Cola's predominant marketing strategy to increase consumption at fast food stores."
12. They seduced us from a young age.
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They seduced us since childhood.
Because our eating habits begin to form before we take our first steps, what we eat as children, can determine what we will consume as adults. So when fast food companies attract kids with toys, playgrounds, cartoons and very famous clowns, they are not just selling Happy Boxes: They are creating customers for life.
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