So far, what I'm getting from watching all these fasting studies is that one might as well stick to WFPB every day and to eat as much as you want.
This is alternate day fasting, not intermittent fasting. Intermittent fasting implies you are still getting the same amount of calories, just in different windows of time.
Ldl is no risk factor if you don't stuff yourself with incredible high amounts of sugar. Also this was not fasting it was calorie restriction, fasting means not eating any amount of food for a day. It's healthier and easier to sustain if you just do OMAD, one meal a day in a 1 hour eating window, so in this example eating 1500kcal everyday but just in one meal. This isn't really hard if you aren't consuming very high amounts of sugar and other simple carbs that spike your insulin. Just look for low glycemic foods to eat.
I kindly have a question for all the experts here:
I do Intermittent Fasting for the reason of autophagy, NOT to lose weight. This is due to the fact that I am quite thin (BMI is 18,6).
I did 18/6 for three months but I am the opinion that this is not efficient enough for autophagy, so I stopped daily 18/6 and switched to a weekly 60 hours fasting (from Thursday evening to saturday morning) and this is easier than I firstly thought.
Now with this background given, my question is if I should continue with my weekly 60 hours fasting or also additionally add a daily 18/6 on top of my 60 hours fasting?
My second question is, if, given my low body weight, that this is in my circumstances the best option. I am only interested in cell-regeneration and not weight loss.
Thanks in advance for any answer.
This would be relevant if the groups ate the same foods only in different proportions to make the calorie difference. No indication that was the case. What did the ADF group eat to make up 2500 calories? Cheeseburgers?
Interesting, we still see people blaming cholesterol these days, not taking into account of the damage brought by processed food and high carbohydrate intakes.
YOU DON'T BLAME THE FIREFIGHTER FOR THE ACCIDENT!
Why do people even bother making these "modified" fasting studies? They're totally irrelevant!
Will my cholesterol increase even when I'm vegan then?
Yes and no.
The LDL… which type of LDL. Current science shows there is more than one type. The large fluffy ones are food and shows a longer life expectancy.. dense LDL are not so good. So unless you differentiate, you have no idea what you are looking at.
Intermittent fasting is not necessary for Vegans… The food digests too quickly, which is why it is healthy… Intermittent fasting is good for meat eaters because any break from consuming all the animal carcinogens is going to be good for them.
Dr. Greger, it would be also great would you cover aspects of fasting not related to weight loss.
500 calories is *not* fasting…
I don't buy it. There are several videos explaining why LDL goes up during extended fasts and its NOT an indicator of Heart Disease. Scientist were wrong about Sugar, they can be wrong about Cholesterol too!
These tests are a little weird. I guess people do this kind of thing, but it seems nonsensical. I fasted to lose weight, but it was on top of a calorie restricted diet, and it was one day per week. Once I lost the weight, I stopped the fasting and continued on the diet of 3 meals per day, no sugar, less fat. It's a great way to get over one of those plateaus, where you stop losing weight. You have to start with better eating habits or it's all pointless.
500 calories a day is not fasting. So this is just calorie restriction
All this makes everything seem sooooooooooo dismal for dieters. Which is okay! It’s great to hear the truth and the outcomes long term of diets whatever they are. Just hope at some point you’ll be doing a video on the” diet” if there’s any research directly on low calorie density whole food vegan diets or plant based diets. If not there needs to be more studies on it if dietetic organizations are ever gonna take this seriously. I do remember at least when I was vegan it still took willpower to be on the diet but kind of slightly less than the EXTREME motivation and willpower some diets require which people tend to relax on after like 6 months. Like the vegan diet on the most lazier and non will power days was like an 7-8 out of ten to maintain but like fasting or counting calories or portion control took almost an inhuman amount of willpower that I really couldn’t imagine sustaining forever. It was truly like a 15/10
One meal a day and 4 day water-only fast every 6 weeks for the win.
So no comparison with alternate day fasting where the subjects ate no food at all? Also, no mention of fasting and autophagy so far.
Did anyone else find this to be a buzzkill?? whole series, concludes with 'well, I wouldn't do it…'
How does ALTERNATE-DAY fasting compare with SAME-DAY fasting (10 hrs. eating-14 hrs fasting)?
If lowering cholesterol by using statins doesn't reflect nearly the same reduction in heart disease risk as seen in lowering cholesterol through diet, is there any evidence that the rise in cholesterol through alternate day fasting results in increased heart disease risk?
500 calories on the "fasting day" is not fasting at all. Should be called "intermittent calorie restriction". *See Dr Jason Fung
Man was not supposed by Nature to eat or graze continuously…I thnk he is hellbent on denouncing IF benefits…So he means grazing continuously is beneficial for Humans?
I was supposed to start a fast tomorrow so all these fasting videos came out at a perfect time. Only problem is that after watching them I’m just more confused. I can’t find any conclusion or solid advice. It’s just screen shots of like 50 studies with contradictory result. In the last few videos he’s said; they work, they don’t work, they have benefits other diets don’t have, they don’t have the benefit of other diets, you can get brain damage after a few days, they can kill you in a few weeks, people have done them for over a year and were fine. After watching like 30 minutes of these videos I still have no idea if I should do it or not…
How can a overweight person not lose weight with only 2000kcal/d? I am just 71kg, if i would eat so little calories i would starve. I eat about 2800-3000kcal/d, it is hard to imagine that a overweight person with 90kg or more does not lose a lot of body mass with less than 2500kcal/d.
intermittent plant based is the best
Fasting means not consuming calories…. so this was not a study on fasting at all
25% of calories is not fasting and it's irresponsible of a "doctor" to perpetuate the confusion around alternate day fasting by calling calorie restriction fasting.
Throw out that LDL study and do it again with participants doing a true alternate day fast… or dont call it alternate day fasting when it's not. Call it what it actually is. 25% of calories!
Come on doc put a little more effort into the quality of evidence you're reporting on here.
These are critically sensible advice about alternate-day fasting! And they are very much needed nowadays! I'd also point out that you're in good health and are not obese there's absolutely no reason to even consider fasting!
I'm just going to pass on a critique of the modified alternate day fasting studies. Many argue that this is not an apples to apples comparison as many of the purported fasting benefits are hormonal and due to a lack of nutrient stimulus. They would argue that modified alternate day fasting isn't truly fasting at all and is a modified calorie restriction protocol. It would be interesting to see if there are studies related to cholesterol where people actually eat one day and completely fast the next, in other words actual alternate day fasting.
Regular Fasting should be in moderation just as Islam prescribes. Portion size impacts more on health. Islam prescribed smaller portions and to fast once a year for 30 days which detoxes the body.
Dr. Geger, since you covered alternate-day-fasting and very long fasts (some of which leading to death), it would be amazing would you also cover short-term fasts, like 3-7 days.
So do not do ADF unless your on a low fat diet
When are you speaking in Berlin
Interesting, thank you…!
Vegan whole plant based foods on Instagram == mikewakethefoodup
Is 500 calories per day fasting?
What about restricted feeding window IF, eg. 18 / 6 or 16 / 8???
Not the complete story.. there are different types of LDL.. partical size is an important variable that's not mentioned here.
I think we're all overthinking all of this. Just be sensible, do not eat crap, do not eat to much, get your veggies.
intermittent restriction is not intermittent fasting. let's compare apples to apples, Greger
Might the increase in LDL be due to the food (like an extra serving of ICE CREAM maybe) that those in the fasting group ate in order to increase consumption to 2500 calories on non-fasting days?
This is such an interesting video! I have heard of alternate day fasting before but I have not done too much research on it. Thanks Dr.Greager!
Gotta go fast, gotta go FAST!
Man, this is amazing stuff!
Dr Greger, alternate day modified fasting is not alternate day fasting!
The distinction matters. Only no food gives digestion and anabolism a rest. If you have to crank up the system daily, calorie variation makes no sense.
I lost NO weight doing this. Looking for diet for weight loss and this and keto is NOT it!
If you missed the last video, check out Alternate-Day Intermittent Fasting Put to the Test: https://www.youtube.com/watch?v=DEh1yDcX7iM
So far, what I'm getting from watching all these fasting studies is that one might as well stick to WFPB every day and to eat as much as you want.
This is alternate day fasting, not intermittent fasting. Intermittent fasting implies you are still getting the same amount of calories, just in different windows of time.
Ldl is no risk factor if you don't stuff yourself with incredible high amounts of sugar. Also this was not fasting it was calorie restriction, fasting means not eating any amount of food for a day. It's healthier and easier to sustain if you just do OMAD, one meal a day in a 1 hour eating window, so in this example eating 1500kcal everyday but just in one meal. This isn't really hard if you aren't consuming very high amounts of sugar and other simple carbs that spike your insulin. Just look for low glycemic foods to eat.
I kindly have a question for all the experts here:
I do Intermittent Fasting for the reason of autophagy, NOT to lose weight. This is due to the fact that I am quite thin (BMI is 18,6).
I did 18/6 for three months but I am the opinion that this is not efficient enough for autophagy, so I stopped daily 18/6 and switched to a weekly 60 hours fasting (from Thursday evening to saturday morning) and this is easier than I firstly thought.
Now with this background given, my question is if I should continue with my weekly 60 hours fasting or also additionally add a daily 18/6 on top of my 60 hours fasting?
My second question is, if, given my low body weight, that this is in my circumstances the best option. I am only interested in cell-regeneration and not weight loss.
Thanks in advance for any answer.
This would be relevant if the groups ate the same foods only in different proportions to make the calorie difference. No indication that was the case. What did the ADF group eat to make up 2500 calories? Cheeseburgers?
Interesting, we still see people blaming cholesterol these days, not taking into account of the damage brought by processed food and high carbohydrate intakes.
YOU DON'T BLAME THE FIREFIGHTER FOR THE ACCIDENT!
Why do people even bother making these "modified" fasting studies? They're totally irrelevant!
Will my cholesterol increase even when I'm vegan then?
Yes and no.
The LDL… which type of LDL. Current science shows there is more than one type. The large fluffy ones are food and shows a longer life expectancy.. dense LDL are not so good. So unless you differentiate, you have no idea what you are looking at.
Intermittent fasting is not necessary for Vegans… The food digests too quickly, which is why it is healthy… Intermittent fasting is good for meat eaters because any break from consuming all the animal carcinogens is going to be good for them.
Dr. Greger, it would be also great would you cover aspects of fasting not related to weight loss.
500 calories is *not* fasting…
I don't buy it. There are several videos explaining why LDL goes up during extended fasts and its NOT an indicator of Heart Disease. Scientist were wrong about Sugar, they can be wrong about Cholesterol too!
https://www.sciencedaily.com/releases/2011/09/110919073845.htm
I'd like to know what you make of this research
These tests are a little weird. I guess people do this kind of thing, but it seems nonsensical. I fasted to lose weight, but it was on top of a calorie restricted diet, and it was one day per week. Once I lost the weight, I stopped the fasting and continued on the diet of 3 meals per day, no sugar, less fat. It's a great way to get over one of those plateaus, where you stop losing weight. You have to start with better eating habits or it's all pointless.
500 calories a day is not fasting. So this is just calorie restriction
All this makes everything seem sooooooooooo dismal for dieters. Which is okay! It’s great to hear the truth and the outcomes long term of diets whatever they are. Just hope at some point you’ll be doing a video on the” diet” if there’s any research directly on low calorie density whole food vegan diets or plant based diets. If not there needs to be more studies on it if dietetic organizations are ever gonna take this seriously. I do remember at least when I was vegan it still took willpower to be on the diet but kind of slightly less than the EXTREME motivation and willpower some diets require which people tend to relax on after like 6 months. Like the vegan diet on the most lazier and non will power days was like an 7-8 out of ten to maintain but like fasting or counting calories or portion control took almost an inhuman amount of willpower that I really couldn’t imagine sustaining forever. It was truly like a 15/10
One meal a day and 4 day water-only fast every 6 weeks for the win.
So no comparison with alternate day fasting where the subjects ate no food at all? Also, no mention of fasting and autophagy so far.
Did anyone else find this to be a buzzkill?? whole series, concludes with 'well, I wouldn't do it…'
How does ALTERNATE-DAY fasting compare with SAME-DAY fasting (10 hrs. eating-14 hrs fasting)?
If lowering cholesterol by using statins doesn't reflect nearly the same reduction in heart disease risk as seen in lowering cholesterol through diet, is there any evidence that the rise in cholesterol through alternate day fasting results in increased heart disease risk?
500 calories on the "fasting day" is not fasting at all. Should be called "intermittent calorie restriction".
*See Dr Jason Fung
Man was not supposed by Nature to eat or graze continuously…I thnk he is hellbent on denouncing IF benefits…So he means grazing continuously is beneficial for Humans?
I was supposed to start a fast tomorrow so all these fasting videos came out at a perfect time. Only problem is that after watching them I’m just more confused. I can’t find any conclusion or solid advice. It’s just screen shots of like 50 studies with contradictory result. In the last few videos he’s said; they work, they don’t work, they have benefits other diets don’t have, they don’t have the benefit of other diets, you can get brain damage after a few days, they can kill you in a few weeks, people have done them for over a year and were fine. After watching like 30 minutes of these videos I still have no idea if I should do it or not…
How can a overweight person not lose weight with only 2000kcal/d?
I am just 71kg, if i would eat so little calories i would starve. I eat about 2800-3000kcal/d, it is hard to imagine that a overweight person with 90kg or more does not lose a lot of body mass with less than 2500kcal/d.
intermittent plant based is the best
Fasting means not consuming calories…. so this was not a study on fasting at all
25% of calories is not fasting and it's irresponsible of a "doctor" to perpetuate the confusion around alternate day fasting by calling calorie restriction fasting.
Throw out that LDL study and do it again with participants doing a true alternate day fast… or dont call it alternate day fasting when it's not. Call it what it actually is. 25% of calories!
Come on doc put a little more effort into the quality of evidence you're reporting on here.
These are critically sensible advice about alternate-day fasting! And they are very much needed nowadays!
I'd also point out that you're in good health and are not obese there's absolutely no reason to even consider fasting!
I'm just going to pass on a critique of the modified alternate day fasting studies. Many argue that this is not an apples to apples comparison as many of the purported fasting benefits are hormonal and due to a lack of nutrient stimulus. They would argue that modified alternate day fasting isn't truly fasting at all and is a modified calorie restriction protocol. It would be interesting to see if there are studies related to cholesterol where people actually eat one day and completely fast the next, in other words actual alternate day fasting.
Regular Fasting should be in moderation just as Islam prescribes. Portion size impacts more on health. Islam prescribed smaller portions and to fast once a year for 30 days which detoxes the body.
Dr. Geger, since you covered alternate-day-fasting and very long fasts (some of which leading to death), it would be amazing would you also cover short-term fasts, like 3-7 days.
So do not do ADF unless your on a low fat diet
When are you speaking in Berlin
Interesting, thank you…!
Vegan whole plant based foods on Instagram == mikewakethefoodup
Is 500 calories per day fasting?
What about restricted feeding window IF, eg. 18 / 6 or 16 / 8???
Not the complete story.. there are different types of LDL.. partical size is an important variable that's not mentioned here.
I think we're all overthinking all of this. Just be sensible, do not eat crap, do not eat to much, get your veggies.
intermittent restriction is not intermittent fasting. let's compare apples to apples, Greger
Might the increase in LDL be due to the food (like an extra serving of ICE CREAM maybe) that those in the fasting group ate in order to increase consumption to 2500 calories on non-fasting days?
This is such an interesting video! I have heard of alternate day fasting before but I have not done too much research on it. Thanks Dr.Greager!
Gotta go fast, gotta go FAST!
Man, this is amazing stuff!
Dr Greger, alternate day modified fasting is not alternate day fasting!
The distinction matters. Only no food gives digestion and anabolism a rest. If you have to crank up the system daily, calorie variation makes no sense.
I lost NO weight doing this. Looking for diet for weight loss and this and keto is NOT it!