Doctor explains INTERMITTENT FASTING for weight loss + METHODS and 10 FOODS TO EAT AND AVOID!

Summary

This video delves into the role of intermittent fasting for weight loss, explaining its two main methods: the 5-2 diet and the 16:8 cycle. It outlines the science behind fasting, which involves insulin levels and energy storage, and suggests incorporating whole grains, lean meats, dairy, fruits, and vegetables into one's diet while avoiding refined carbs and sugars. The video also addresses potential side effects and emphasizes the importance of consulting healthcare providers, especially for those with medical conditions.

Takeaways

• 📚 Intermittent fasting is a dietary approach that alternates between periods of eating and fasting, with the 5:2 and 16:8 diets being the most common methods.
• 🔬 The science behind intermittent fasting suggests that when the body's insulin levels fall during fasting, it starts to burn stored energy, such as glycogen and fat, leading to weight loss.
• ⏰ The 5:2 diet involves normal eating for five days and significantly reduced calorie intake on two non-consecutive days, while the 16:8 method entails a 16-hour fasting period followed by an 8-hour eating window.
• 🍽️ It's important to maintain a healthy diet during non-fasting periods, focusing on whole grains, lean meats and fish, low-fat dairy, fruits and vegetables, and legumes.
• 🚫 Foods to avoid during intermittent fasting include refined carbohydrates, added sugars, complex animal fats, red and processed meats, and processed foods due to their high calorie and saturated fat content.
• 💊 Individuals with certain medical conditions, such as diabetes, should consult with healthcare providers before starting an intermittent fasting regimen, especially if they are on medication.
• 🍏 To minimize potential side effects like headaches and constipation, ensure adequate hydration and intake of vegetables and fruits during fasting periods.
• 📉 Intermittent fasting can lead to a weekly calorie deficit, which may result in body fat loss, but it's crucial to be mindful of food choices during eating windows to avoid high-calorie intake.
• 🤔 The video emphasizes that it is an educational resource and not clinical advice, urging viewers to consider their personal health and consult professionals for personalized guidance.
• 📖 Viewers are encouraged to check the description for references and resources for more information on intermittent fasting.
• 👍 The video invites viewers to like, comment, and subscribe for more medical education content, and to share their experiences with intermittent fasting.

Q & A

What is intermittent fasting?

Intermittent fasting involves cycling between periods of eating and fasting. It's a pattern of eating that alternates between fasting and eating windows.

What are the two main methods of intermittent fasting mentioned in the script?

The two main methods are the 5:2 diet, where you eat normally for five days and restrict your calorie intake to 500-600 on two non-consecutive days, and the 16:8 diet, which involves fasting for 16 hours a day and having an 8-hour eating window.

How does intermittent fasting potentially lead to weight loss?

When fasting, insulin levels fall, signaling the body to use stored energy sources like glycogen in the liver and then fat for energy, which can result in weight loss.

What is the role of insulin in the context of intermittent fasting?

Insulin is a hormone produced when we eat, which breaks down carbohydrates into glucose for energy or storage. During fasting, insulin levels decrease, prompting the body to use stored energy and potentially burn fat.

What are some recommended food groups to include during the eating windows of intermittent fasting?

Whole grains, lean meats and fish, low-fat dairy products, fruits and vegetables, and lentils, beans, and pulses are recommended for their nutritional value and health benefits.

What types of foods should be avoided during intermittent fasting?

Refined carbohydrates, simple sugars, complex animal fats, red or processed meats, and processed foods should be avoided due to their high calorie and low nutritional value.

What are some possible side effects of intermittent fasting?

Some people might experience headaches and constipation, but these can be minimized by staying hydrated and consuming enough vegetables and fruits.

Why is it important to consult a healthcare provider before starting intermittent fasting, especially for those with medical conditions?

It's important because fasting can affect medication needs and interact with certain medical conditions like diabetes, so personalized advice is necessary to ensure safety and effectiveness.

How can one ensure a balanced diet during the eating windows of the 16:8 fasting method?

By focusing on whole foods from the recommended food groups, such as whole grains, lean proteins, fruits, vegetables, and low-fat dairy, while avoiding high-calorie, low-nutrient foods.

What is the significance of glycogen in the context of intermittent fasting?

Glycogen is the body's first source of stored energy used during fasting. It's stored in the liver and muscles and is converted back to glucose when needed for energy.

How can one minimize the risk of side effects during intermittent fasting?

By staying well-hydrated, consuming a diet rich in fiber from fruits and vegetables, and gradually adjusting to the fasting schedule to allow the body to adapt.

Outlines

00:00

🍽️ Understanding Intermittent Fasting for Weight Loss

This paragraph introduces the concept of intermittent fasting as a method for weight loss, emphasizing its role in cycling between periods of eating and fasting. It mentions the two primary approaches: the 5:2 diet and the 16:8 diet. The science behind intermittent fasting is briefly touched upon, explaining how fasting can lead to the body burning stored energy in the form of excess body fat, thus resulting in weight loss. The paragraph also cautions viewers with medical conditions, like diabetes, to consult healthcare providers before making dietary changes, especially if they are on medication.

05:00

🧬 The Science Behind Intermittent Fasting

This section delves deeper into the scientific rationale behind intermittent fasting. It explains the role of insulin in energy storage and utilization, the conversion of excess glucose into glycogen or fat, and how fasting leads to a decrease in insulin levels, prompting the body to tap into stored energy sources like glycogen and fat. The paragraph outlines the process of weight loss through energy expenditure and the importance of understanding this mechanism to make sense of how intermittent fasting aids in weight reduction.

📅 Practical Methods of Intermittent Fasting

The paragraph discusses the practical application of intermittent fasting, focusing on the two main methods: the 5-2 diet, where individuals eat normally for five days and consume only 500-600 calories on two non-consecutive days, and time-restricted eating, specifically the 16:8 cycle, which involves a 16-hour fasting period and an 8-hour eating window. It highlights the importance of maintaining a healthy diet during the eating windows to avoid overeating and consuming high-calorie foods that could negate the weight loss effects of fasting.

🥗 Recommended and Foods to Avoid During Intermittent Fasting

This paragraph provides guidance on the types of foods to incorporate and avoid when following an intermittent fasting diet. It recommends whole grains for their slow glucose release, lean meats and fish for protein and omega-3 fatty acids, low-fat dairy for calcium, fruits and vegetables for vitamins and fiber, and lentils, beans, and pulses for their protein and fiber content. Conversely, it advises against refined carbohydrates, simple sugars, complex animal fats, red or processed meats, and processed foods due to their high calorie, sugar, and saturated fat content, which can hinder weight loss efforts.

🤒 Possible Side Effects and Considerations of Intermittent Fasting

The final paragraph addresses potential side effects of intermittent fasting, such as headaches and constipation, and suggests that these can be minimized by staying hydrated and consuming plenty of vegetables and fruits. It stresses the importance of considering personal health and medical conditions before starting an intermittent fasting regimen and recommends consulting with a dietitian or doctor for personalized advice. The paragraph concludes by inviting viewers to engage with the content through likes, comments, and subscriptions, and by directing them to the description box for references and further information.

Keywords

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. It is the main focus of the video, as it discusses how this method can facilitate weight loss. The script mentions two main approaches to intermittent fasting: the 5:2 diet and the 16:8 diet. The concept is integral to understanding the video's theme, which is the promotion of weight loss through specific eating cycles.

💡Weight Loss

Weight loss is the primary goal discussed in the video in relation to intermittent fasting. It is defined as the reduction of body mass, specifically the decrease in the amount of body fat. The script explains how intermittent fasting can lead to weight loss by causing the body to burn stored energy when insulin levels fall during fasting periods.

💡5:2 Diet

The 5:2 diet is one of the two main methods of intermittent fasting described in the script. It involves eating normally for five days a week and restricting calorie intake to around 500-600 calories on the other two days. This diet is a key example of how intermittent fasting can be practiced to achieve weight loss.

💡16:8 Diet

The 16:8 diet, also known as time-restricted eating, is another method of intermittent fasting where individuals do not eat for 16 hours of the day and have an eight-hour eating window. This approach is highlighted in the script as a daily or almost daily practice to create a calorie deficit and promote weight loss.

💡Insulin

Insulin is a hormone produced when carbohydrates are broken down into glucose during food digestion. In the context of the video, insulin plays a crucial role in the process of energy storage and utilization. When fasting, insulin levels decrease, signaling the body to burn stored energy sources like glycogen and fat, which can lead to weight loss.

💡Glycogen

Glycogen is a form of energy storage in the liver and muscles, primarily used for quick energy release. The script explains that when glycogen stores are full, the liver converts excess glucose into fat. During fasting, glycogen is the first energy source utilized by the body, followed by fat breakdown when glycogen is depleted.

💡Fat Breakdown

Fat breakdown refers to the process where the body metabolizes stored fat to produce energy. The script mentions that after glycogen is used up during fasting, the body turns to breaking down fat for energy, which is a key mechanism by which intermittent fasting can result in weight loss.

💡Calorie Deficit

A calorie deficit occurs when an individual consumes fewer calories than they expend. The script explains that intermittent fasting can create a calorie deficit by reducing overall food intake, particularly during fasting periods, which can contribute to weight loss.

💡Whole Grains

Whole grains are a type of starchy carbohydrate that provide a slow release of glucose into the bloodstream. In the script, whole grains such as oats, whole grain bread, and brown rice are recommended as part of a healthy diet during non-fasting periods, due to their fiber, vitamin, and mineral content.

💡Lean Meats and Fish

Lean meats and fish are important sources of protein, which is essential for muscle and tissue growth and repair. The script suggests that lean meats like skinless chicken and low-fat turkey, as well as white and oily fish, are beneficial for their protein content and omega-3 fatty acids, which are important for brain and heart health.

💡Fruits and Vegetables

Fruits and vegetables are highlighted in the script as important components of a healthy diet due to their vitamin, mineral, and fiber content. They are recommended for consumption during non-fasting periods to support overall health and weight loss efforts.

💡Refined Carbohydrates

Refined carbohydrates are carbohydrates that have been highly processed, often resulting in a rapid spike in blood glucose levels. The script advises avoiding such foods during intermittent fasting due to their lack of nutritional value and potential negative impact on weight loss goals.

💡Sugar

Sugar, in the form of simple sugars like table sugar or maple syrup, as well as added sugars in foods, is another food group to avoid during intermittent fasting. The script points out that sugar can contribute to weight gain and is not recommended for those trying to lose weight.

💡Saturated Fats

Saturated fats, found in foods like lard and dripping, are high in calories and can contribute to weight gain and health issues when consumed in excess. The script advises avoiding these fats, especially in the context of a low-fat diet during non-fasting periods.

💡Processed Foods

Processed foods are foods that have been altered during preparation and often contain high levels of saturated fats and added sugars. The script warns against consuming processed foods like cakes, pastries, and convenience foods during intermittent fasting due to their high calorie content and potential to hinder weight loss.

Highlights

Intermittent fasting involves cycling between periods of fasting and eating, with two main methods being the 5:2 or 16:8 diets.

Fasting leads to the use of stored energy by burning excess body fat, resulting in weight loss.

Insulin production during eating breaks down carbohydrates into glucose, which can be used for energy or stored as glycogen or fat.

Fasting reduces insulin levels, signaling the body to burn stored glycogen and fat for energy.

The 5:2 diet involves normal eating for five days and significantly reduced calorie intake on two days.

Time-restricted eating, often a 16:8 cycle, means no eating for 16 hours and an 8-hour eating window.

Intermittent fasting can create a weekly calorie deficit, but overeating during fed states can negate weight loss.

Whole grains provide slow release of glucose and are a good source of fiber, vitamins, and minerals.

Lean meats and fish are essential for protein intake, important for muscle and tissue growth and repair.

Dairy products, particularly low-fat varieties, are a rich source of calcium for bone health.

Fruits and vegetables offer vitamins, minerals, and fiber, supporting overall health during fasting periods.

Lentils, beans, and pulses are low in fat and provide protein, fiber, vitamins, and minerals.

Refined carbohydrates should be avoided due to their rapid impact on blood glucose levels.

Simple and added sugars, including in sweets and sugary drinks, should be limited for effective fasting.

Complex animal fats, like lard, and red or processed meats are high in saturated fats and should be avoided.

Processed foods are often high in calories and unhealthy fats, making them unsuitable for fasting diets.

Possible side effects of intermittent fasting include headaches and constipation, which can be mitigated with proper hydration and diet.

Individuals with medical conditions should consult healthcare providers before starting an intermittent fasting diet.

The video is an educational resource and not clinical advice, with a full disclaimer provided in the description.

Transcripts

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we're going to discuss the role of

intermittent fasting to facilitate

weight loss including the science behind

intermittent fasting how it works in

practice side effects and tips for what

you could eat and also foods to try and

avoid now before we get into the main

section of the video I do want to stress

that I've designed this as a general

educational resource it's not a clinical

advice video and I'd strongly suggest

that if you do have a medical condition

such as diabetes and you're thinking

about making changes to your diet you

should first discuss this with your

healthcare provider especially if you're

taking medication so let's start off the

video by discussing what intermittent

fasting is well put quite simply

intermittent fasting involves cycling

between periods of fasting and eating

and there are two main ways of doing

this in practice and we'll discuss these

in more detail later in the video These

are essentially called the 5 2 or 16 8

diets we'll discuss the specific science

behind intermittent fasting in the next

section of the video but in a nutshell

when only fast to use up stored energy

by burning excess body fat and this

results in weight loss so now that we

have a basic understanding of what

intermittent fasting is why don't we

briefly look at the science behind

intermittent fasting because I do think

that it's worth trying to understand

what the theory behind intermittent

fasting is to try help us make sense of

how this particular form of dieting does

help us to lose weight so when we we

take in more energy from food then can

immediately be used by the body a

hormone called insulin is produced when

we eat which breaks down carbohydrates

into glucose glucose can then be used by

the cells for energy or it can be stored

in the liver or muscle as glycogen when

we need a quick source of energy or the

body's not getting glucose from food the

glycogen is released from the liver and

broken down into glucose and sent into

the bloodstream however there's limited

storage space for glycogen and once

stores are full the liver will turn

excess glucose into fat now some of this

fat will be stored in the liver or it

will be exported to other fat deposits

in the body now when you fast the

insulin levels fall this signals the

body to start burning stored energy and

one of these stored energy sources that

the body can use is glycogen in the

liver and the body will use that first

as it's most accessible after the

glycogen has been used up the body will

start to break down fat to get the

energy that it needs if we start to burn

the stores of energy such as the

glycogen or fat then in theory we should

lose weight so now we know a little bit

more about the science behind

intermittent fasting well what are the

different methods for fasting well the

two most well-known methods for

intermittent fasting are the 5-2 diet

this is where you normally eat for five

days a week then eat only around 500 to

600 calories on the other two days the

second option is time restricted eating

where you have a long period in the day

when you don't eat with the time

restricted eating most people choose

something called a 16 8 cycle this

involves not eating for 16 hours of the

day then having an eight hour eating

window and generally this diet form is

done daily or almost daily intermittent

fasting can help you lose body fat as it

works out to approximately a 25 total

calorie deficit for the week however you

do need to be mindful of the foods that

you're eating in the FED state if you

overeat or you're eating high calorie

foods then you won't see the weight

reduction that you're looking for so now

we know a little bit more about the two

main practical methods for intermittent

fasting why don't we look at five foods

that you might want to consider

incorporating into your diet and also

five foods to try and avoid so for the

days and times that you're not fasting

you're going to want to try and keep

your diet in line with General Health

eating guidelines and to help you with

this I'm going to highlight some key

food groups that you might want to

consider so the first are whole grains

these come onto your starchy

carbohydrates and these will provide

slow release of glucose into the

bloodstream they're also an important

source of fiber vitamins and minerals

and examples of these are are oats whole

grain bread whole grain pasta as well as

brown rice now the second food group are

lean meats and fish and these are

important because they're packed full of

protein and this is essential for the

growth and repair of muscles and tissues

the best kinds are lean meats such as

skinless chicken and low-fat turkey

white fish such as haddock or Cod are

lean sources of protein and oily fish

like salmon sardines tuna mackerel

they're full of omega-3 fatty acids

which are important for brain and heart

health now the third food group to

consider are dairy products which can be

a rich source of calcium which is really

important for bone health but you should

try to choose low-fat varieties of dairy

products things like skimmed milk and

low-fat Greek yogurt fourth group are

obviously fruits and vegetables these

provide us with an important source of

vitamins minerals as well as fiber and

finally lentils beans and pulses are

also good because they're low in fat and

they're an important source of protein

fiber as well as vitamins and minerals

now those are the five food groups that

I think you should try and incorporate

into your diet but some people will ask

well what food should I avoid well on an

intermittent fasting diet foods that you

should avoid are things like refined

carbohydrates this means carbohydrates

that have been highly processed and they

contain little of the original grain and

this is important because these foods

are going to cause a rapid spike in your

blood glucose levels and these are

things like white flour white bread

white rice white pasta many breakfast

cereals they're usually packed full of

unrefined sugars the next one is

obviously sugar and this includes simple

sugars like table sugar maple syrup but

also foods that contain added sugar

things like sugary drinks sweets

chocolates ice creams and biscuits now

the other food group to try and avoid

are calm complex animal fats these are

things like dripping and lard and these

should be avoided on a low fat diet

because they're high in saturated fat

you should also try avoid too much red

or processed meat so Meats like bacon

and sausages these contain lots of

saturated fats and try to stick to lean

meats or try to cut any visible fats off

if you're eating meat finally processed

foods these are foods that have been

altered in some way during preparation

things like cakes pastries and biscuits

as well as pies and convenience Foods

they tend to be high in calories due to

the amount of saturated fat as well as

added sugar so what are the possible

side effects of an intermittent fasting

diet well some people might experience

headaches and constipation but the risk

of this can be minimized by making sure

you're drinking plenty of fluids on the

fasting days as well as eating plenty of

vegetables and fruits again I do want to

stress that if you're considering the

intermittent fasting style of dieting

then please consider this in the risk of

your own personal health and medical

conditions and if if you've got any

questions or concerns before starting

this diet then please do try to speak to

a trained and registered dietitian or

your doctor who will be able to advise

you on the sustainability as well as

suitability of this in relation to your

own personal medical history so that

brings us to the end of this video I

hope you enjoyed it as well as learned

something new and if you did please

remember to consider liking the video

leaving me a comment if you've got any

other thoughts or you want to share your

experiences with intermittent fasting

both positive and negative and subscribe

to the channel for weekly medical

education videos if you've not done so

already please also check out the

references and resources that I've used

to make this video These are going to be

found in the description box and there's

lots more useful information contained

within these links finally I've got to

stress this has been designed as an

educational video it's not a clinical

advice video the legal reasons please do

read the full disclaimer in the

description box as ever thank you for

watching and until next time bye

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