Intermittent Fasting Pros And Cons | Is Fasting Safe?

– Hi, today we’re going to talk
about intermittent fasting, the risks and benefits. (upbeat music) What is intermittent fasting? It’s not a diet. It’s an eating pattern. You fast daily for 16 hours, only eating in eight
hour windows every day, or there’s another pattern where you actually fast
for 24 hours twice a week. There’s also something
called the five:two plan, where you eat five to
600 calories for two days and then five days
eating your normal diet. So some types of fasting intermittently is what intermittent fasting is. Again, it’s more about when
you eat, not what you eat. So what are the benefits? Well, in rat studies, we found that fat rats, limiting how much they ate and making them fast over periods of time, we can actually control that, they lost body fat, they
have lower blood pressures, their cholesterol levels went down, their blood sugar levels went down, their insulin resistance levels went down. Made a big difference. So they assumed it would
work for humans and it does. It’s just hard for people to fast. It’s hard for us to skip meals like that, and it’s not any more effective
than any other type of diet, any other type of limiting the amount of calories you get over
a week’s period of time. The idea behind intermittent
fasting is really evolution. We’ve evolved in a day/night cycle. Now, I do agree with that. We shouldn’t be eating at night. If you’re going to cut anything
out, stop eating after dark. If you’ve got to eat something then at least stop eating carbs after dark, because it’s those carbohydrates that are really easy energy that you’re not going to use right away. So the day/night cycle
evolution does make sense, so if you are going to
do intermittent fasting, you’re going to eat during the daytime, limit the carbs after dark. The risks are for people who are diabetic, pregnant, breastfeeding,
or have eating disorders. It’s not recommended for any of those cases to do any
intermittent fasting, but you can modify your eating plan, so if you are finding that you are eating excessively after dinner and you are hardly eating
at all during the day, which is a very typical eating pattern of people who are overweight, they don’t wake up hungry, they skip breakfast, they might eat lunch, they’re starving by the midafternoon and they kind of eat from that period or dinner until bedtime. That is fasting, because you fasted all during the day when you were active but that’s not a good way to fast. You need to eat during the active hours of the day, and fast at night. So if you can move those
calories into the daytime and limit the amount of calories
you’re actually consuming after dark, you’ll be able to have the same benefits
as intermittent fasting by not eating so close to bedtime, and making sure you have at
least 12 hours of not eating, maybe not 16, but 12 hours of not eating. My recommendation is more of a plant-based Mediterranean diet, consumed in the daytime, and you can get my plant-based diet in my Hormone Reboot Training right here and recommendations on how
to avoid gaining that weight and how to limit those
carbs after dark, thank you.

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