Natural Health November 2018
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HEALTH & Wellness<br />
Nutritional status<br />
Intermittent fasting does not mean<br />
inadequate nutrition. Food that is<br />
consumed during the non-fasting periods<br />
should have good nutritionally. One of<br />
the best things about intermittent fasting is<br />
that you do not have to starve yourself.<br />
Make healthier food choices and be<br />
careful to minimise carbohydrates and<br />
replace them with healthy fats, like<br />
coconut oil, olive oil, olives, butter,<br />
eggs, avocados and nuts. It typically<br />
takes several weeks to shift to fat-burning<br />
mode, but once you do, your body will<br />
actually burn stored fat and not have to<br />
rely on new carbohydrates for fuel.<br />
Final Verdict<br />
Intermittent fasting appears to be a<br />
relatively safe – and possibly more<br />
effective way to lose weight, as well<br />
as improve health. It's not for everyone<br />
though, so don't beat yourself up if<br />
this does not work for you. Long-term<br />
weight loss results from healthy intake<br />
that is sustained, so choose an eating<br />
plan that works for you to maintain that<br />
healthy state daily. Exercise is also a<br />
very important part of the routine. The<br />
plan that you chose should give you the<br />
confidence to go off it when you want<br />
to indulge, like during holidays and<br />
celebrations, but also enables you to<br />
return to the routine after that.<br />
It is always best to work together<br />
with a health practitioner if you<br />
wish to practice intermittent<br />
fasting to correct metabolic issues<br />
so that the best plan can be<br />
designed for you.<br />
About the author<br />
Dr Krishnaveni (MBBS)<br />
MMC NO 34034<br />
Dr Krishnaveni is a practicing doctor for 20 years<br />
after completing her medical degree in India.<br />
She underwent her hospital training in General<br />
Hospitals in Kuala Lumpur and Klang. Currently<br />
she is the primary medical consultant in Spectrum<br />
Of Life Integrative Wellness Centre.<br />
Studies and published articles<br />
• A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity.<br />
ADF is a safe and tolerable approach to weight loss. ADF produced similar changes in weight, body composition, lipids, and Si at 8 weeks and did not appear to increase<br />
risk for weight regain 24 weeks after completing the intervention.<br />
www.ncbi.nlm.nih.gov/pubmed/27569118<br />
• The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women.<br />
IER is as effective as CER with regard to weight loss, insulin sensitivity and other health biomarkers, and may be offered as an alternative equivalent to CER for weight loss<br />
and reducing disease risk.<br />
www.ncbi.nlm.nih.gov/pubmed/20921964<br />
• Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials.<br />
Intermittent fasting is an equivalent alternative to continuous energy restriction for weight loss.<br />
www.ncbi.nlm.nih.gov/pubmed/26384657<br />
• Ramadan Fasting and Voluntary Fasting - Potential Weight loss and Weight Maintenance Opportunity for Overweight and Obese Muslims<br />
International Journal of Public <strong>Health</strong> and Clinical Sciences ISSN: 2289-7577. Vol. 1:No. 2 <strong>November</strong>/December 2014<br />
• A Prospective Study of the Physiological and Neurobehavioral Effects of Ramadan Fasting in Preteen and Teenage Boys<br />
Journal of the Academy of Nutrition and DieteticsVolume 115, Issue 6, June 2015,<br />
• Fasting: Molecular Mechanisms and Clinical Applications<br />
www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/<br />
• Efficacy of fasting and calorie restriction (FCR) on mood and depression among ageing men.<br />
www.ncbi.nlm.nih.gov/pubmed/24097021<br />
• Intermittent fasting: a dietary intervention for prevention of diabetes and cardiovascular disease?<br />
Intermittent fasting, in which individuals fast on consecutive or alternate days, has been reported to facilitate weight loss and improve cardiovascular risk. This review<br />
evaluates the various approaches to intermittent fasting and examines the advantages and limitations for use of this approach in the treatment of obesity and type 2 diabetes.<br />
http://journals.sagepub.com/doi/abs/10.1177/1474651413486496?<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>November</strong> 2017 VOL 85<br />
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