Insulin is the storage hormone which converts consumed food into glycogen and fat.
Running and aerobic exercises burn off body’s glycogen storage in about 30 minutes. Body can only burn fat after glycogen is completely depleted (if one sustain aerobic exercises for a prolonged interval greater than 30 minutes). Not many people can run none stop for hour straight. Hence, Intermittent fasting is a great way for weight control without strenuous exercise. It is not a fad diet. IF is a change of life style and will forever change the way you view food again.
Fasting for 18 hours depletes body’s glycogen stored in muscles, tissues, and circulation. From the 19th hour and onward body starts breaking down fat stored in tissues and visceral organs. I fast for 23 hours a day and eat a large meal taking in 2000 calorie in one sitting during dinner. I do not eat less, I just eat less frequently. Taking in 3 meals worth of calories in one meal to decrease insulin spike down to once a day. Small frequent meals with multiple spikes of insulin levels is a disaster for weight management.
I weighed 97 Kg last November around Thanks giving time. 5 months or so into my Intermittent fasting using the information I learned from Dr Jason Fung’s book “The Obesity Code” I now weigh 75kg. Whopping 22kg weight lost over the past 5 months.
I drink unlimited amount of unsweetened iced tea, coffee, or water to replace breakfast and lunch. Hunger isn’t an issue once I start to drink 3 liter of fluid a day. I am content once I start peeing clear colored urine. Hippocampus part of the brain takes in thirst and hunger signal which triggers the feeding pattern. Body often confuses hunger and thirst which leads to one stuffing food into one’s face. For years I had mistake thirst for hunger and eat food to quench my thirst which leads to weight gain. I am so glad I discovered IF. I now weigh myself twice daily. Once in the morning before I leave the house and once when I return home from work before dinner. One meal a day keeps my eating simple. Saves time, money, and is a sustainable method of weight control.
I am 180cm and 75kg today (down from 97 kg 5 months ago). My family members have accepted my one meal a day life style and won’t force me to sit and eat with them during break fast or lunch. This life style may not be for everyone. But i am a firm believer in intermittent fasting and now teach Dr Jason Fung’s method to my patients at work. IF is a great way to reverse early signs of type 2 diabetes, lower cholesterol and hypertension. As a medical doctor practicing evidence based medicine , I always do a base line lab work on my patients prior to putting them on extreme dietary modifications. I check their serum CBC (WBC, RBC, and differentials), SMA (including BUN / Creatinine, GOT GPT), Hg A1C (rule out Diabetes) Lipid panels (LDL, HDL, TG, Total Cholesterol), Thyroid panel (TSH, T4), fasting insulin and cortisol level. Then recheck these values every 8 weeks. I may do urine test for ketones on a weekly basis to ensure my patients are achieving ketosis state. My personal contraindications for putting patients on IF are pregnant / breast feeding women. Type 1 Diabetic patients, and patients with renal failure liver failure (Hemo dialysis patients).
Youtube search Dr Jason Fung , Eric Berg, and Thomas Delauer or just buy “The Obesity Code” by Dr Jason Fung on amazon kindle.
Ketogenic diet or not. One meal a day with low carb is a great way to lose weight.