Keto Diet & Intermittent Fasting For Women

By Genesis Mercury

Ladies, have you ever wondered how to get started with KETO and Intermittent Fasting and see results? If you have this is the book for you. In this quick read not only will you get information on how to begin, we are sharing other peoples experiences and the things that worked as well as the things tha

• Language: English
• Publisher: tanzas
• Release date: Apr 9, 2021
• ISBN: 9780578895383

Book preview

CHAPTER ONE

INTERMITTENT FASTING AND ITS HEALTH IMPLICATION

        Fasting is defined as a partial or total abstention from all foods or a select abstention from prohibited foods. As a potential non-pharmacological intervention for improving health and increasing longevity, fasting has been the subject of numerous scientific investigations. The three most commonly studied fasts are caloric restriction (C.R.), alternate-day fasting (ADF), and dietary restriction (D.R.). A summary of the main findings is presented below. C.R. is the reduction of kilocalorie (kcal) intake by a certain percentage (typically 20 – 40%) of ad libitum consumption. C.R. has been demonstrated to improve health and increase longevity in a diverse group of species, including a dog, fruit fly, nematode, rodent, rotifer, spider, non-human primate, and zebrafish.

Additionally, C.R. appears to delay the following diseases: autoimmune diseases, atherosclerosis, cardiomyopathies, cancer, diabetes, renal diseases, neurodegenerative diseases, and respiratory diseases. Regarding cardiovascular health, the following changes have been noted following a C.R. regimen: decreases in resting heart rate (H.R.) and blood pressure (B.P.); increases in H.R. variability; and improvements in left ventricular function, post-exercise recovery of both H.R. and B.P., and flow-mediated vasodilation [4]. Regarding glucoregulatory health, C.R. has been shown to decrease fasting glucose and insulin levels, increase insulin sensitivity, decrease body fat percentage, and lower the incidence of diabetes.

ADF consists of alternating 24-hour periods: during the feast period, fasters may consume food ad libitum; during the fast period, food consumption is restricted or halted altogether. Water is allowed ad libitum at all times. Animal ADF trials have reported extended lifespan and the retardation or altogether prevention of the development of many morbidities, including cardiovascular disease, kidney disease, cancers, and diabetes. ADF has been noted to elicit the following beneficial cardiovascular health changes: decreased H.R. and B.P. increased H.R. variability and attenuated post-infarct chronic heart failure. Regarding glucoregulatory health, ADF may have gender-specific effects. For example, ADF improved insulin sensitivity in partaking in an ADF regimen, but women partaking in the same regimen experienced impaired glucose tolerance [7].

D.R. reduces one or more components of dietary intake (typically macronutrients) with minimal to no reduction in total kcal intake. Research suggests that neither carbohydrate restriction nor lipid restriction extends life [10]. On the other hand, protein restriction increases maximum lifespan by roughly 20% [11], and this extension of life may be solely due to the reduction of the amino acid methionine [12]. These findings are about animals, so further work involving human test subjects is necessary before conclusions can be made.

While religious fasts partake primarily for spiritual purposes, they also can significantly affect one's physical health. Accordingly, the health effects of religious fasting have recently been the subject of scientific inquiry, with most of the research being performed in the last two decades.

Intermittent fasting (IMF) is a dietary strategy in which periods of typical food and drink consumption are punctuated by periods of energy restriction or fasting. The IMF's objective is to create a net reduction in energy intake that causes it to fall below energy expenditure, thereby creating a state of negative energy balance and inducing weight loss. Work by various groups has consistently shown that such an approach is associated with a significant reduction in body mass in obese participants while also improving blood lipid profile and lowering concentrations of inflammatory markers. Although these findings are broadly comparable to those seen following a period of daily calorie restriction, the current understanding of how IMF affects human health and metabolism is far from complete.

There are different fasting schedules in IMF:

16:8 diet or time-restricted feeding: This involves fasting for 16 hours in a day (24 hours cycle) and eating wilfully for