27 June 2024 , 12:41
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A doctor has shared a dieting technique that could be the key to shedding that stubborn belly fat and achieving 'mental clarity'. Dr Mindy Pelz, a leading expert in fasting and women's health, discussed this method on the latest episode of the Diary Of A CEO podcast.
The show's host, Steven Bartlett, welcomed the bestselling author to explore the concept of intermittent fasting and its purported advantages. Intermittent fasting involves alternating cycles of fasting and eating, reminiscent of our hunter-gatherer ancestors' eating patterns.
This approach gives your body a rest from constant digestion, potentially leading to a reduction in calorie intake compared to more regular eating schedules. Research has shown that intermittent fasting can lead to weight loss, particularly targeting abdominal fat.
In the podcast, Bartlett posed the question: "Weight loss is probably the number one reason why people start fasting, because they want to burn belly fat, is that accurate? " To which Dr Pelz responded: "Yeah... The research is really interesting, 36 hours into a fast the body goes and starts to burn specifically belly fat.
"The study was conducted over a period where participants would fast for 36 hours, then eat normally for 12 hours, and repeat this cycle for 30 days. The results showed a noticeable reduction in waist size."
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The expert was quick to clarify: "I'm not telling people to fast that way. But, I think it is surprising when you go into these longer fasts and how you can unstick weight."
When adopting such fasting methods, the doctor notes that around the 36-hour mark, blood sugar levels decrease. This prompts the body to initiate a process known as autophagy.
Autophagy allows for the recycling of old cells, thereby enhancing efficiency. This could include shedding unwanted weight, which Dr Pelz suggests often starts with the belly.
A 2023 study comparing intermittent fasting with protein pacing against a traditional heart-healthy calorie-restricted diet found that those who fasted saw more significant reductions in weight, visceral fat mass, and appetite than their counterparts.
In 2020, a group of researchers concluded that "intermittent fasting shows promise for the treatment of obesity". Fasting, particularly when paired with a balanced diet and lifestyle, could be a potent tool for weight loss, especially beneficial for individuals at risk of developing diabetes, too.
Intermittent fasting is an intense diet method, while it has its benefits, it isn't for everyone (Getty)During the episode, Bartlett inquired: "What are some of the lesser known benefits of fasting that people don't typically think about?" The doctor responded: "I'm gonna say the biggest thing is mental health, like mental clarity, happiness."
She believes this is largely due to ketones, which are chemicals produced by the liver during fat breakdown. "Ketones do several things," she continued, including reducing inflammation and hunger while boosting brain function.
"So now there's this intense brain clarity that's like kicking in because of the ketones. Your focus has to completely sharpen." She detailed the potential day-to-day benefits of this, such as during work or a job interview.
Dr Pelz also highlighted the role of ketones in triggering GABA - known as gamma-aminobutyric acid. "GABA calms [the mind]," she said.
She explained that she believes that's because of ketones, which is a type of chemical your liver creates when it breaks down fats. "Let's go back to our hunting times, when ketones are up, I'm focused, I have clarity, I'm hunting for food and I better stay calm because I need to go find food."
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Other types of intermittent fasting methods:
- The 16/8 method - this method consists of an eight-hour window for eating followed by a 16-hour fasting period. While some individuals achieve this by forgoing breakfast, others opt to skip dinner or have an early dinner instead.
- Eat-stop-eat - this practice entails abstaining from food for a period of 24 hours, either once or twice a week. As it is a more advanced form of fasting, it is advisable to attempt it only if you are already quite familiar and at ease with the practice.
- The 5:2 diet - with this method, you consume only 500–600 calories on two non-consecutive days of the week but eat as usual the other five days.
Other potential benefits of intermittent fasting can include:
- improved gut health
- better sleep
- reduced cardiovascular risk factors, including lower blood pressure
- lower inflammatory markers (linked to many chronic diseases)
- enhanced longevity
- better heart health
The 36-hour fasting method is known for its high effectiveness, but it can be quite intense. Not everyone may find it suitable, so ensuring your safety is paramount.
People who should avoid intermittent fasting:
If you fit into any of the following groups, it would be wise to go for something less aggressive.
- People who have very active jobs
- People who are underweight or thin
- People with pre-existing thyroid disorders
- People who have (or have had) eating disorders
- Women who are pregnant, nursing, or hoping to become pregnant soon
Always seek guidance from your doctor first with any questions you may have regarding your health or medical condition, and consult your doctor before making any drastic lifestyle and diet changes.