Health Intermittent Fasting

WHEN KELLY WENNER, a fitness trainer in Southern California, heard about intermittent fasting (IF), she was intrigued by its anti-aging benefits. (Research has shown that IF activates the SIRT1 longevity gene, for example.) So she decided to try a version of it known as time-restricted feeding, in which you eat only during a 6-, 8-, or 10-hour window. “I gradually moved my ‘breakfast’ back to noon, and had my second meal at 6:30 p.m.,” she says. “It improved my energy and focus and helped me slim down—but what surprised me most was the impact it had on my relationship with food.” Wenner had been eating six small meals a day, constantly counting calories, and trying to consume the perfect balance of protein and carbs. “Food took up a lot of…

IT’S WELL UNDERSTOOD that the standard American diet contributes, in some way, to public health problems. Plenty of research links too much saturated fat, refined sugar, and sodium—and not enough nutritious fruits and vegetables—to modern ailments like obesity, type 2 diabetes, heart disease, and certain cancers. According to a 2020 report from the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA), “Eating behaviors can support or weaken health and strongly influence the quality and length of life.” While overhauling your diet is one important way to improve your health, your nutritional well-being may not be tied exclusively to what and how much you eat. The HHS and USDA report emphasizes that how often people eat plays an equally significant role in their health.…

YOU’VE PROBABLY BEEN HEARING some buzz about intermittent fasting—the weight-loss method that alternates fasting days and non-fasting days—especially since there’s been more and more research on its potential to help people slim down. For example, in a recent study published in JAMA, researchers divided obese men and women into two groups: One followed a traditional calorie-restricted eating plan, and the other group practiced intermittent fasting. After one year, the participants in both groups experienced similar results in terms of total weight loss, blood pressure, heart rate, triglycerides, fasting blood sugar and insulin levels, insulin resistance, and markers for inflammation. The researchers noted, however, that the participants in the intermittent-fasting group had a higher dropout rate (38 percent compared with 29 percent), which suggests that the eating plan may be less…

AVOCADO-SPROUT TOAST ACTIVE TIME 5 minutes TOTAL TIME 5 minutes SERVES 1 1 (1-oz.) slice whole-grain bread, toasted¼ ripe avocado, slicedDash of kosher saltDash of black pepper¼ cup alfalfa sprouts2 tsp. sunflower seeds½ tsp. fresh lemon juice Top bread with avocado; lightly mash. Top avocado with salt, pepper, sprouts, and sunflower seeds. Drizzle with lemon juice. PER SERVING (1 slice) 169 Calories; 10g Fat (1g Sat.); 5g Fiber; 6g Pro.; 17g Carb.; 2g Sugar (2g Added Sugar); 232mg Sod.; 4% DV Calcium; 6% DV Potassium CUKE AND TOMATO YOGURT ACTIVE TIME 5 minutes TOTAL TIME 5 minutes SERVES 1 ¾ cup plain 2% reduced-fatGreek yogurt2 Tbsp. thinly sliced cucumber6 halved cherry tomatoes1 Tbsp. toasted walnuts1 tsp. extra-virgin olive oil Spoon yogurt into a small bowl. Top with cucumber, tomatoes, and…

OVER THE PAST FEW YEARS, intermittent fasting (IF) has slowly become a mainstream weight-loss approach—and one that many are surprised to find feels more livable and much less restrictive than traditional diets. Because of IF’s wellness benefits, which appear to improve overall health, reduce disease risks, and increase life span, IF is also popular among those not necessarily looking to lose weight. In fact, there is substantial research suggesting IF improves glucose management and insulin sensitivity, blood pressure, and cholesterol, and findings suggest IF may also reduce risks for chronic conditions like heart disease, obesity, diabetes, Alzheimer’s, and cancer. The most popular approaches are 16:8, 20:4, and 5:2—the numbers refer either to “fasting to eating” hours in a day (16:8 and 20:4) or “eating to fasting” days in a week…

LET’S GET REAL for a sec: The thought of any kind of fasting diet sounds like the exact opposite of fun (and is likely making your stomach growl). And yet, it seems to be the weight-loss trend that just won’t go away. One particular type of intermittent fasting—alternate-day fasting—has gained popularity in recent years. And while the name suggests going longer stretches of time without eating, it’s not totally clear what the diet’s all about. We asked the pros to weigh in on this fasting plan, and how to follow it. What Is Alternate-Day Fasting? Alternate-day fasting (ADF), is basically a type of intermittent fasting (IF)—a practice in which you alternate between periods of regular eating and fasting (not eating, or severely restricting calorie content). Depending on the IF program,…