I have a whole chapter on intermittent fasting in my new book How Not to Diet-pre-order now: nutritionfacts.org/how-not-to-diet/ (All proceeds I receive from my books are donated to charity.)
Glad to see you embracing this... I have been studying it for about a year now. If you are fat adapted, there is no ravenous hunger. There are some good studies out there.
Dr Greger i would like to hear your thoughts on on daily 16/8 if Aka leangains which includes a predetermined amount of calories with s balanced macro nutrient profile!
I switched to good fats and protein and vegetables, dumped sugar and refined carbs. I fast 18hr everyday, sometimes 24-48 hr fasts. I don’t get very hungry anymore, I went from 210lbs to 175lbs. Blood pressure dropped, all my metabolic blood panels greatly improved. Been doing this for over a year and feeling better at 70 than I felt at much younger age.
I have been alternate day fasting for 1 week now and every feasting period I seem to need less and less to be satisfied. The hunger during fasting is also becoming easier each day. 40 hour fast with 5 hour eating window is working for me.
Media built us to think about food all the time, and make weight loss seem something impossible to archive, but the truth is weight loss is much more simple than that. I’ve been fasting for a little bit over a month and lost almost 20lb. I do alternate day fast, feast fast repeat. I honestly feel great, lot of water and coffee on fasting days, but on feast days I eat whatever I want as long as it’s not processed food (still eat my pasta and rice) and make sure I eat some veggies and protein, I would still have a little dessert on feast days but I don’t feel as guilty because I know I can fast the next day and my body will get rid of that before it turns into fat. Fasting changed my life and my relationship with food.
@@Alexjandro1991 I'm doing great. I lost 37 pounds in 2022 and have been able to keep it off since then. I don't fast anymore, except occasionally and intermittently, not on alternate days. I started weight lifting and gained a few pounds back, but my body has changed a lot as I've gained muscle mass. I still recommend fasting to anyone who is looking to lose weight.
Your videos are like intermittent fasting on information. Q: Is this safe for your health? A: We'll find out next. Q: Can I eat? A: We'll find out next.
How can someone benefit from a marketing standpoint from someone else NOT eating food? I find ADF easier than calorie restriction. It’s easier to say I can’t eat than I can only eat X much.
Habe mir die Studie rausgesucht, die haben das 3 X in der Woche gemacht. Ich mache das jetzt erstmal 2 X in der Woche, weil ich schon pflanzenbasiert, fettarm und vollwertig esse, aber ab und zu mal ins Restaurant gehe. Nehme ich nicht ab, dann 3 X die Woche. Es bringt nichts, wenn man sein Essverhalten nicht ändern. Habe mir Rohostrezepte rausgesucht, die ich dann auf 47 C erhitze und Habe mir Suppen rausgesucht, werde noch Kelp Nudeln ausprobieren
These studies didn't look at true alternate day fasting where you fully abstain from food for 36 hours. 500 calories, especially dispersed thru a day, would impact your insulin spikes. Idk, I've lost 56lbs so far over the course of a year and a half using variations of intermittent fasting, occasionally periods of adf included. Works for me. 😊
JessBisme123 I have had similar results! I’ve lost 32 lbs in 10 months using various forms of IF. I’m with you-I’d love for Dr. G to look at true ADF studies. Congrats on your success!
@Incessant Goi 2 intermittent fasting is done intermittently. Lol. I don't do long fasts over 3 days, and I only do those about once a month or once every other month. I'm healthier than I have been in years, and it feels like this is something I can do for the long haul, so yes. I'm pretty content with my results. :)
@@artbigotti2640 that's awesome, art! I like IF because I don't have to be perfect at it for it to work. Fasting also helps reset you if you've been under stress and not eating so great. A quick 1-3 day fast helps get you back on track. I also love its flexibility. Really hungry one day? Have an 8 hour eating window. Not so hungry? Eat one big meal. Want a challenge this month? Do ADF. Variation is the spice of life! Lol.
I was overweight in my twenties, gradually gaining weight until my 30th birthday. Then, I made the decision to use alternate day fasting to quickly lose weight, not consuming any calories on Mondays, Wednesdays and Fridays, and eating carbohydrate-rich pasta on the other days. Result: I lost 20 kg in two months time and managed to keep the weight off until my late 30s, even when resuming my previous calorie-rich lifestyle. Now, in my early 40s, I have started a similar regime, though I do not fast so regularly anymore.
Hatte eher Angst vor einem JoJO Effekt, deshalb nur 2 X die Woche, weil ich das mein Leben lang durchhalten kann. Später gehe ich ja auch wieder in ein veganes Restaurant essen, da kann ich allerdings nicht ohne Ől essen, da mache ich dann einfach danach einen Geműsetag.
One of the great advantages of fasting, I always thought, is that: after a while, you no longer feel hunger. That makes fasting easier than other diets. Fasting on alternate days would mean you are distracted by hunger half the time. You may even have trouble sleeping.
I fast pretty regularly. Some days I skip eating because I'm not hungry and haven't really thought about it. 🤷🏼♀️ Usually happens on the weekends when there's fun stuff going on that keeps me busy. 😄
Great series. It would be great to see any info on what type of weight was lost; was it fat, water? Also, if possible, could you let us know if you came upon any info of whether people keep or lose muscle mass during adf? Thanks for your great work!!
If there could be a video to do with alternate day fasting and other health problems like inflammatory or cardiovascular, then this would be very insightful. I know for a fact it's great for weight loss and mental clarity to do these fasts regularly, but just need more science based factual information on how these fasts help reduction in inflammation, joint pains, skin problems, and many more issues that many people have and have also switched to a plant base diet to counter these problems. I believe a combination of whole food plant based eating and fasting is one of the keys to possibly reducing many health issues that people have and are constant in this day and age. Just need someone to help support it with some more science evidence.
Dr Greger is looking at everything through a weight loss filter because of his new book how not to diet. I wish we could get a more holistic view of these subjects.
Yes, there's that and there's also tonnes of questions about this topic from the public even more so because of tonnes of non-doctors like random vloggers and bro-scientists promoting random dieting concepts to achieve certain superficial goals...
I'm loving these fasting videos!! Extremely helpful and informative! Thank you! I hope they keep coming! I'm very curious about the effects of total calorie absence on fasting days with a every other day eating pattern!
I look at it as something to do on top a healthy diet of whole foods. I fasted one day a week eating 3 meals a day, no snacks the other days, and lost the last 20 lbs that got me to bmi normal. It helps even when you don't fast because spacing meals is much easier.
I fasted for 7 days, about 6 months ago. Just water. I lost 1kg per day for the first five days. Stopped feeling hungry at day 3 and was more energetic, physically and mentaly. At day 5 I stopped losing as much weight (about 0.2kg per day). I'm not recommending this to anyone, just sharing my personal experience.
@@MsSpicynipples That is absolutely not true. There is science showing benefits of fasting 12+ hrs during a 24 hr cycle, and fasting before bed improves sleep, due to the deep-set circadian rhythm of your body
Dr. Greger, there are many reports about Impossible meat having linked to glyphosate. Is there research or videos you can show on these alternative meats and how safe they may be?
I've personally been thru several prolonged Fasts. 21 days, 55 and 60. Prolonged Fasting I feel is much easier than alternating day or low caloric daily consumption. The body goes into full fat storage usage. Eating things intermittently seems to confuse the body to hold onto fat and maintain Ghrellin cycles.
Unrestricted amounts of above ground vegetables sounds good for 'fast' days. A clever idea, this seems doable and good as an option at least, on certain days. It could take the form of a hearty stew, with a sauce of cooked tomatoes and spices and flavourings. I suppose onions though below ground could be permitted.
I have been in IF for 15 months. Started with it when my knees hurt which at that I time I suspected I'm overweight which eventually I realized I'm correct. From 72kls , I know weights 56kls with a bmi of 20.8. I used 18:6 IF and haven't tried ADF. I'm still losing weight very little, like 1 kilo in the last 6 weeks. Feeling light and great 😀
Intresting video. 2 things aren´t mentioned here. The insuline response while eating 500calories vs 0 calores. And the autophaphy effect which you need to be on starving mode, 0 calories. Not some calories :)
I do hate the "We'll find out next" part. It's something I follow, fast helped and I lost a lot of weight... only to find out about thiamine and dying. I would be interested in finding out if I'm about to die or not...
We live on a world where some people think than not eating all day falls in the "fasting" category, lol. If you are eating at least once a day you are not fasting, period. Do you think people of old times (without gas, fridge and precooked ready-to-eat foods) would wake up and start a fire/oven for cooking? People would wake up, work their ass all day (often to procure food) and then relax, cook and eat in reunion with their families/friends. Most modern city humans are addicted to exogenous energy, losing the ability to function without their timed calorie dose. If you have a healthy bodyfat level on you, and you feel drained and weak because you did not eat anything today (or you skipped a meal), then you've got some metabolic training to do.
I’d love to know if in “The effects of modified alternate-day fasting” they describe if those vegetable can be taken with olive oil and vinegar dressing. Otherwise it’d be like a cow’s diet.
I'm a huge fan❤ two questions: 1 when the body runs out of glycogen stores and turns to fat only, how much muscle wasting occurs compared with continuous caloric restriction for these shorter fasts? I'm remembering your videos about longer fasts and also ketogenic diets. 2 how much has gender differences been studied? I've dabbled with IF, and despite having weight to lose and not going too crazy during "feeding" times, i didn't lose weight, one month I even gained 5 pounds! I've heard that in at least the case of fasting, men and women's bodies react differently. As slways looking forward to future videos.
This channel has multiple videos on long term fasting and somewhere are two or so graphics comparing long term fat and muscle loss between people fasting and people having a normal calorie restriction. It was something like you losing more muscle and really less body fat in the beginning of long term fasting and that your fat storage gets mainly attacked after the 3rd-week mark of not consuming food. For example: ruclips.net/video/P6WsELDaNwM/видео.html 6:58 "Less than half of the weight loss during the first few weeks of fasting ends up coming from your fat stores." And right afterwards is another example.
@@dis4980 I am not sure but this channel cites its sources and you can look up the studies easily. Click on cited sources on this website: nutritionfacts.org/video/is-fasting-beneficial-for-weight-loss/
You guys did a great job explaining such a complex topic as the Alternate day fasting diet. I did understand the existing facts about this diet because of your video. I'll watch the video again in the future to remind myself of those facts and follow the right thing for me and my health.
If your going to do an intermittent fasting series, then your going to have to touch base on the 21hr fast human growth hormone benefit and whether or not it's a myth or not. Because at least half of the IF community isn't doing it just for fat loss, but for HGH increase. Additionally, you'll need more detailed data on actual fat loss vs general weight loss. If people can retain more muscle on IF then it's better........ Lastly, touch base on the life expectancy increase from IF. Thanks!
Thank you for sharing! I have been doing ADF this week and really enjoying the flexibility and cravings are lower! I did try OMAD and 18:6 but found I couldn’t control my eating and over ate!!
A whole food plant based diet 🍅🍏 constantly, gives you great results. Don't stress too much about always being fed. My experience is 2 meals a day work great long term, 1 meal to lose weight for short term periods. Enjoy life🤾
How do you manage hunger? I find that if I eat whole food plant based with low oil, I tend to overeat due to hunger and I usually end up gaining weight. What foods do you eat to feel satisfied?
Spirit Pony yeah those are the foods that I gain weight eating. I tend to do better with less starch but I don’t want to have to eat meat to stay lean.
The most wise comment on fasting is given by Dr.Mcdougall only.This wisest Doctor explained that if you eat whole food starches...u r taking lower and cleaner calories but no hunger.Eating starches is more scientific than any other fasting.Fasting is good for the people who have no idea of human food.
What about bowel movements when people do IF? How does that go? Thus far if I’ve learned anything from plant based doctors is that the larger the end products, the better your body’s ability to keep diseases at bay!
Where can I find more information about the Iranian alternative to fasting? Is there a complete list of above ground vegetables they were allow to eat and did they use salad dressing?
I do IF because it is when I get hungry. I had gastric sleeve, in 2010, and I do not do well with putting solids in my stomach, most days, until around 12:30 pm. If I eat two small meals, I am good for the day. Sometimes I eat one large meal and then do not actually have room to eat anything else later. Because of my GERD, I do not eat for at least three hours prior to bedtime. Once a week, or so, I may wake up hungry, if I do, I eat. On the days I try to eat early, without hunger, I get nauseous...
Could you please explain deeper what related to insulin and insulin resistance by intermittent fasting. I have read Dr. Hiromi Shinya. But your opinion is always very important in order to feel sure.
Mc Sia Around 2500. I rarely exceed this figure. I’m really anal about the whole thing though. I eat exactly 10 almonds, 3 walnuts, tbsp of raw pumpkin seeds and half a Brazil nut, with two bananas and 8oz of green Matcha tea. Just typing this makes me want to laugh.
I’m sorry but some of the results you cite are misinterpretations of the studies. I picked at random the Iranian study and they don’t say that on the fast days you only eat “above the ground” vegetables. They simply say that on the 3 fast days test subjects eat 30% of their caloric needs and that non-starchy veg are always unlimited
SuperSarification non-starchy vegetables are the above-ground vegetables. Most below-ground vegetables like carrots, beets, potatoes, parsnips are starchy.
Last Friday I only ate greens and broccoli, but limited it to 6 fist-sized servings throughout the day Ala Esselstyn. Pretty hard, so maybe this week will try unlimited non-starchy veggies. I don't really need to lose weight but I do have a small stubborn bit of adipose tissue around the belly. BMI is 22...
Hello Mr Greger. I just watched a bunch of people healing cystic acne with vitamin b5 superdose, after trying everything else... this seems as a really simple solution for such a complicated issue. Has there been any research on this... why is this not widely available information. Any information that you can share on this will be highly appreciated and acurate. Great video as always!
intermittent fasting only got popular because keto/atkins dieters had to plug an obvious hole in their dietary philosophy: that you can't lower the calorie density of food when you get your calories from fats. absent this restriction there is little point to torturing yourself by restricting all food for any duration. just eat when you want to, but eat calorie sparser foods that satisfy you and taste great.
When you eat a high fat diet you won't have spikes of hunger multiple times a day. I didn't intend to eat in an intermittent fasting style, but I found that since I've been eating a high fat diet, I'm almost never hungry in the morning, so I have coffee and a small snack with my colleagues at About 1030-11:00 am, then a relatively small lunch at around 1:30 - 2PM and dinner at around 8 PM. No snacks in between because I'm simply not hungry. My personal experience has been that eating less calorie-dense foods causes generally more eating and snacking overall.
Why have you taken only weight loss into account? A vegan diet, combined with regular periods of fasting is the best way to keep your body healthy. A friend of mine could not have a baby for more than 10 years. After doing 4 10-day fasting cycles, together with eating only raw vegan food in between them, she finally got pregnant and gave birth to a happy healthy child. In addition, the 2017 Nobel prize winner on medicine Yoshinori Ohsumi did quite an amazinf research on the subject
Atchoume well if you say your stomach is small, it’s likely you don’t eat that much to begin with. Also, how nutrient dense is your food? Adding intermittent fasting to the mix, your overall calorie intake may have been wayyy too low. Hair falling out is common when you’re just not eating enough. It’s common with anorexics (not saying you have AN). I hope you’re eating well now
@Incessant Goi 2 the hair loss is due to calorie restriction and not eating enough. I am a grown man. Unless I am overeating on fat, I can not get enough calories in that short time.
When on high carb diet IF is almost impossible to do, hunger and cravings are unbearable, I was weak and very agitated, now that Im on high fat diet its super easy and even when I dont eat for 18 hours I still have energy and Im calm, fat adaptation is def much better than running on sugar in my opinion, also appetite is not spiked so its hard to overeat.
Started to combine my Plant-based diet with intermittent fasting in spring. Lost 20 pounds in no time, adjusted then the amount of veggies on my eating days and got more balanced. Overall I must say, more energy, stronger, more focused. Oh and on my no-eating days I consume my smoothie (one!) but a stretch it with water to 2 liter. I mainly started it because of the autophagy effects, which are already strong due to plant-based diet, but are this way accelerated. Keep the good work up Doc!!!
You discuss alot about weight loss but the gurus of fasting are claiming that digesting is a heavy process for our body thus eliminating it for a long period of time leaves the body with more energy to repair itself. What does the science say about that?
I tried this and gained weight. My best plan for losing weight is to give up snacking and eat 3 meals daily of at least 500 calories and exercise an hour or more. I don't remember the study, but read that fasting in postmenopausal women is ineffective 75% of the time.
Oh, wow, didn't hear that about post menopause. But I do remembering that one hour of exercise per day was the magic number in one study that studied people who lost weight and kept it off long term.
This is a terrible series of videos. Lots of talking, but no thesis or conclusion is ever reached. We keep waiting for Greger to get to the point - which never happens. Each video is just an advertisement for the next video, which itself is an ad for the one that follows. And what Greger does say seems to be in complete opposition to every other study on the subject.
He said he'd be discussing the studies of different aspects of fasting for weight loss and then tie it all up in the end of the series, but it is a bit frustrating. And then I keep confusing purpose of fasting between weight loss and autophagy which are 2 different ball games. I hope he touches on that in the end discussion.
I would love to see a study with a weekly prolonged fast (48-72) mixed with cyclical ketogenic diet and a strength training regimen, has worked wonders for me .
He specifically looked at alternate day fasting. Don't eat every other day. He said that it can be good for weight loss if you can adhere to it. He left a cliffhanger about the safety of doing such things. The next video will be about the safety of this approach.
So eat normally, then have a green smoothie day. Kind of like the documentary: "Fat, sick, and nearly dead", except not doing green smoothies every day, but every other day.
That movie was about juicing, and boy is there a difference. I did it for a week and lost 18 pounds that stayed off for over a year, but I couldn't do it again. I had zero will power. The actual juicing took so much time and effort. Dr. Gregor did a video about smoothies not being preferable to eating your veggies. I remember something about enzymitic activity in chewing and digestion. I still want to try smoothies again, at least to start. It's gotta be better than doing nothing😉
Hunger will depend upon whether you are already fat adapted or not. If you go into a fast after eating a steady diet of a lot of carbs instead of keto, you will suffer and it probably isn't even good to do... Eat keto or close to keto first.
These studies are only a starting point. The only way to truly know is experiment on yourself and become an expert in understanding your own body and mind. Also, any expert worth their salt talking about fasting would have mentioned insulin sensitivity and autophagy but nope.
Studies done on people who are regularly eating toxins don't help us much actually... all it points out is the toxicity of the standard diet. These are terribly cherry picked and on an odd subject of every other day fasting which is rather rare protocol. It's just writing to get more books out ... not a good view into fasting.
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
I have a whole chapter on intermittent fasting in my new book How Not to Diet-pre-order now: nutritionfacts.org/how-not-to-diet/ (All proceeds I receive from my books are donated to charity.)
Fasting in islam does not start from sunrise, in fact it begins from dawn.
@@raaedmj80 That must be hard
Please talk about autophagy, Doc.
Glad to see you embracing this... I have been studying it for about a year now. If you are fat adapted, there is no ravenous hunger. There are some good studies out there.
Dr Greger i would like to hear your thoughts on on daily 16/8 if Aka leangains which includes a predetermined amount of calories with s balanced macro nutrient profile!
I switched to good fats and protein and vegetables, dumped sugar and refined carbs. I fast 18hr everyday, sometimes 24-48 hr fasts. I don’t get very hungry anymore, I went from 210lbs to 175lbs. Blood pressure dropped, all my metabolic blood panels greatly improved. Been doing this for over a year and feeling better at 70 than I felt at much younger age.
Congratulations. It is great to hear about your success.
I have been alternate day fasting for 1 week now and every feasting period I seem to need less and less to be satisfied. The hunger during fasting is also becoming easier each day. 40 hour fast with 5 hour eating window is working for me.
Are you still doing alternate-day fasting six months later?
How are you doing now?
How many calories does a person eat on the feast day?
Same ❤
Media built us to think about food all the time, and make weight loss seem something impossible to archive, but the truth is weight loss is much more simple than that. I’ve been fasting for a little bit over a month and lost almost 20lb. I do alternate day fast, feast fast repeat.
I honestly feel great, lot of water and coffee on fasting days, but on feast days I eat whatever I want as long as it’s not processed food (still eat my pasta and rice) and make sure I eat some veggies and protein, I would still have a little dessert on feast days but I don’t feel as guilty because I know I can fast the next day and my body will get rid of that before it turns into fat.
Fasting changed my life and my relationship with food.
Sounds like you were doing good, how is it going 2 years later?
@@Alexjandro1991
@@Alexjandro1991 I'm doing great. I lost 37 pounds in 2022 and have been able to keep it off since then. I don't fast anymore, except occasionally and intermittently, not on alternate days. I started weight lifting and gained a few pounds back, but my body has changed a lot as I've gained muscle mass. I still recommend fasting to anyone who is looking to lose weight.
Your videos are like intermittent fasting on information.
Q: Is this safe for your health?
A: We'll find out next.
Q: Can I eat?
A: We'll find out next.
The cliffhangers are killing me!
@@bush9518 ppfftt, I prefer speakers who just get to the point.
until we puuuut it tothe test
Hoping to hear about studies regarding the potential benefits of fasting outside weight loss b4 going to the downsides and wrapping the series...
Yeah, I was looking for a deeper look about diseases and intermittent fasting
Yes, me too. I don’t want to lose weight. But do want to be healthy.
Proven Benefits Of Intermittent Fasting
- Promotes fat loss
- Improves insulin sensitivity
- Promotes longevity
- improves hunger
- improves brain function
- improves immune system
- reverses diabetes
- improves fatty liver
- reduces inflammation
- improves cellular repair
- normalizes blood pressure
- Improves lipid parameters
- rest for digestive organs
How can someone benefit from a marketing standpoint from someone else NOT eating food?
I find ADF easier than calorie restriction. It’s easier to say I can’t eat than I can only eat X much.
It really seems like the alternate day, all you can eat above ground veggies, would likely improve the quality of most peoples diets.
well, eggplant & zucchini would definitely help.
that's a great idea! Eat all above ground veggies
Increasing the fiber nutritiant dence diet as well good all around idea. Whole food plant based diet ADF got it
@@bookmouse2719 Cpppì hy
Habe mir die Studie rausgesucht, die haben das 3 X in der Woche gemacht. Ich mache das jetzt erstmal 2 X in der Woche, weil ich schon pflanzenbasiert, fettarm und vollwertig esse, aber ab und zu mal ins Restaurant gehe. Nehme ich nicht ab, dann 3 X die Woche. Es bringt nichts, wenn man sein Essverhalten nicht ändern. Habe mir Rohostrezepte rausgesucht, die ich dann auf 47 C erhitze und Habe mir Suppen rausgesucht, werde noch Kelp Nudeln ausprobieren
These studies didn't look at true alternate day fasting where you fully abstain from food for 36 hours. 500 calories, especially dispersed thru a day, would impact your insulin spikes.
Idk, I've lost 56lbs so far over the course of a year and a half using variations of intermittent fasting, occasionally periods of adf included. Works for me. 😊
Incessant Goi 2 that’s bcuz she was extremely morbidly obese. The bigger you are the more you lose bcuz you naturally burn more calories 🤷🏽♀️
Good point Jess! Sounds like you are finding success with fasting. Hurray for personal gains! 🍎❤
JessBisme123 I have had similar results! I’ve lost 32 lbs in 10 months using various forms of IF. I’m with you-I’d love for Dr. G to look at true ADF studies. Congrats on your success!
@Incessant Goi 2 intermittent fasting is done intermittently. Lol. I don't do long fasts over 3 days, and I only do those about once a month or once every other month. I'm healthier than I have been in years, and it feels like this is something I can do for the long haul, so yes. I'm pretty content with my results. :)
@@artbigotti2640 that's awesome, art! I like IF because I don't have to be perfect at it for it to work. Fasting also helps reset you if you've been under stress and not eating so great. A quick 1-3 day fast helps get you back on track. I also love its flexibility. Really hungry one day? Have an 8 hour eating window. Not so hungry? Eat one big meal. Want a challenge this month? Do ADF. Variation is the spice of life! Lol.
I fast when I sleep.
Dr Gregor you are the King of the cliffhanger!!! I want to know which is the safest and most effective way to fast. I guess I should work my patience.
I was overweight in my twenties, gradually gaining weight until my 30th birthday. Then, I made the decision to use alternate day fasting to quickly lose weight, not consuming any calories on Mondays, Wednesdays and Fridays, and eating carbohydrate-rich pasta on the other days. Result: I lost 20 kg in two months time and managed to keep the weight off until my late 30s, even when resuming my previous calorie-rich lifestyle.
Now, in my early 40s, I have started a similar regime, though I do not fast so regularly anymore.
Hatte eher Angst vor einem JoJO Effekt, deshalb nur 2 X die Woche, weil ich das mein Leben lang durchhalten kann. Später gehe ich ja auch wieder in ein veganes Restaurant essen, da kann ich allerdings nicht ohne Ől essen, da mache ich dann einfach danach einen Geműsetag.
This is what I do lately, except I eat zero calories on the off day. Working great so far.
what do u eat on feast days anything u like or diet food?
@@idk3637 I eat zero carb on the first meal then after a few hours I eat normally
3 years later.. are you still doing alternate day fasting?
So funny to see this old post! I do a 36h fast every week and 72-96 every month @@TC-yx1qt
Good question
Thanks doc!! That's why I'm so determined to follow only 16*8 intermittent fasting for the rest of my life!!!
Your videos are AMAZING!!
One of the great advantages of fasting, I always thought, is that: after a while, you no longer feel hunger. That makes fasting easier than other diets.
Fasting on alternate days would mean you are distracted by hunger half the time. You may even have trouble sleeping.
I fast pretty regularly. Some days I skip eating because I'm not hungry and haven't really thought about it. 🤷🏼♀️ Usually happens on the weekends when there's fun stuff going on that keeps me busy. 😄
Im going to try this in quarintine
Great series.
It would be great to see any info on what type of weight was lost; was it fat, water?
Also, if possible, could you let us know if you came upon any info of whether people keep or lose muscle mass during adf?
Thanks for your great work!!
If there could be a video to do with alternate day fasting and other health problems like inflammatory or cardiovascular, then this would be very insightful. I know for a fact it's great for weight loss and mental clarity to do these fasts regularly, but just need more science based factual information on how these fasts help reduction in inflammation, joint pains, skin problems, and many more issues that many people have and have also switched to a plant base diet to counter these problems.
I believe a combination of whole food plant based eating and fasting is one of the keys to possibly reducing many health issues that people have and are constant in this day and age. Just need someone to help support it with some more science evidence.
Check out Dr Mindy Pelz videos, they’re really helpful and research backed explanations… all the best.
Dr Greger is looking at everything through a weight loss filter because of his new book how not to diet. I wish we could get a more holistic view of these subjects.
Yes, there's that and there's also tonnes of questions about this topic from the public even more so because of tonnes of non-doctors like random vloggers and bro-scientists promoting random dieting concepts to achieve certain superficial goals...
I'm loving these fasting videos!! Extremely helpful and informative! Thank you! I hope they keep coming! I'm very curious about the effects of total calorie absence on fasting days with a every other day eating pattern!
I look at it as something to do on top a healthy diet of whole foods. I fasted one day a week eating 3 meals a day, no snacks the other days, and lost the last 20 lbs that got me to bmi normal. It helps even when you don't fast because spacing meals is much easier.
I fasted for 7 days, about 6 months ago. Just water. I lost 1kg per day for the first five days. Stopped feeling hungry at day 3 and was more energetic, physically and mentaly. At day 5 I stopped losing as much weight (about 0.2kg per day). I'm not recommending this to anyone, just sharing my personal experience.
Thank you Dr. Greger! ✌️💙🌱
Very very informative
Some claim that narrow window intermittent fasting encourages autophogy is there any research to back up this claim? Thanks!
Fasting does elevate ampk and sirtuins, both proven to extend life.
@@MsSpicynipples That is absolutely not true. There is science showing benefits of fasting 12+ hrs during a 24 hr cycle, and fasting before bed improves sleep, due to the deep-set circadian rhythm of your body
@@MsSpicynipples Yes, as if I would pull that out of thin air. Good luck to you
Google Yoshinori Ohsumi
@@jenm1 bs it doesn't help anyone sleep when fasting it gives you a surge of stress hormones
Dr. Greger, there are many reports about Impossible meat having linked to glyphosate. Is there research or videos you can show on these alternative meats and how safe they may be?
Dr greger promotes whole food plant based, not vegan junk food. Not sure if it's really his expertise.
Its pure garbage read the ingredients.
This has nothing to do with his video use your brain
I've personally been thru several prolonged Fasts. 21 days, 55 and 60. Prolonged Fasting I feel is much easier than alternating day or low caloric daily consumption.
The body goes into full fat storage usage. Eating things intermittently seems to confuse the body to hold onto fat and maintain Ghrellin cycles.
55 and 60? Just water or electrolyte water or juicing or?
Unrestricted amounts of above ground vegetables sounds good for 'fast' days. A clever idea, this seems doable and good as an option at least, on certain days. It could take the form of a hearty stew, with a sauce of cooked tomatoes and spices and flavourings. I suppose onions though below ground could be permitted.
Then you would not be ‘fasting’ nor fasting.
Fasting means refraining from eating for a period of time. Above ground, below ground or outer space.
this was the next logical question after the last videos! i already suspect what the results will be!
gracias
Many thanks for posting 🇬🇧
Obsessing over weight loss again... 🙄
It‘s not the only benefit.
@Quack Watch I disagree, most people probably care more about fat loss and muscle retention then weight loss
This is an awesome video! It's interesting to see if and how alternate day fasting works. Keep up the good work Dr.Greger!
I have been in IF for 15 months. Started with it when my knees hurt which at that I time I suspected I'm overweight which eventually I realized I'm correct. From 72kls , I know weights 56kls with a bmi of 20.8. I used 18:6 IF and haven't tried ADF. I'm still losing weight very little, like 1 kilo in the last 6 weeks. Feeling light and great 😀
how are your knees ?
Thanks
Intresting video. 2 things aren´t mentioned here. The insuline response while eating 500calories vs 0 calores. And the autophaphy effect which you need to be on starving mode, 0 calories. Not some calories :)
I do hate the "We'll find out next" part. It's something I follow, fast helped and I lost a lot of weight... only to find out about thiamine and dying. I would be interested in finding out if I'm about to die or not...
Why have the two videos on time restricted eating been removed please?
I would be interested in knowing if participants of any of the studies exercised while they were fasting and what the results were.
This is such a good combination of studies put into a very informative video! thank you Doc.!
It's very hard to overeat on a no-carb diet, though. Even after a few days fasting, satiety is quicker.
We live on a world where some people think than not eating all day falls in the "fasting" category, lol. If you are eating at least once a day you are not fasting, period.
Do you think people of old times (without gas, fridge and precooked ready-to-eat foods) would wake up and start a fire/oven for cooking? People would wake up, work their ass all day (often to procure food) and then relax, cook and eat in reunion with their families/friends.
Most modern city humans are addicted to exogenous energy, losing the ability to function without their timed calorie dose.
If you have a healthy bodyfat level on you, and you feel drained and weak because you did not eat anything today (or you skipped a meal), then you've got some metabolic training to do.
I’d love to know if in “The effects of modified alternate-day fasting” they describe if those vegetable can be taken with olive oil and vinegar dressing. Otherwise it’d be like a cow’s diet.
Great insight!
I'm a huge fan❤ two questions: 1 when the body runs out of glycogen stores and turns to fat only, how much muscle wasting occurs compared with continuous caloric restriction for these shorter fasts? I'm remembering your videos about longer fasts and also ketogenic diets. 2 how much has gender differences been studied? I've dabbled with IF, and despite having weight to lose and not going too crazy during "feeding" times, i didn't lose weight, one month I even gained 5 pounds! I've heard that in at least the case of fasting, men and women's bodies react differently. As slways looking forward to future videos.
This channel has multiple videos on long term fasting and somewhere are two or so graphics comparing long term fat and muscle loss between people fasting and people having a normal calorie restriction.
It was something like you losing more muscle and really less body fat in the beginning of long term fasting and that your fat storage gets mainly attacked after the 3rd-week mark of not consuming food.
For example:
ruclips.net/video/P6WsELDaNwM/видео.html
6:58 "Less than half of the weight loss during the first few weeks of fasting ends up coming from your fat stores."
And right afterwards is another example.
@@ononono7016 what test was he using. If dexa scan results arent accurate because water and glycogen count as muscle to the dexa scan
@@dis4980 I am not sure but this channel cites its sources and you can look up the studies easily.
Click on cited sources on this website:
nutritionfacts.org/video/is-fasting-beneficial-for-weight-loss/
You mention marketing so what are they selling? I mean the people who promote fasting, what's the product behind it?
health
You guys did a great job explaining such a complex topic as the Alternate day fasting diet. I did understand the existing facts about this diet because of your video. I'll watch the video again in the future to remind myself of those facts and follow the right thing for me and my health.
Amazing video. Thank you 😊
Love it.
If your going to do an intermittent fasting series, then your going to have to touch base on the 21hr fast human growth hormone benefit and whether or not it's a myth or not. Because at least half of the IF community isn't doing it just for fat loss, but for HGH increase. Additionally, you'll need more detailed data on actual fat loss vs general weight loss. If people can retain more muscle on IF then it's better........ Lastly, touch base on the life expectancy increase from IF. Thanks!
Did you know, higher HGH isn't associated with longevity or health in old age
Thanks for this video! I’m so grateful I found intermittent fasting 💖
Thank you for sharing! I have been doing ADF this week and really enjoying the flexibility and cravings are lower! I did try OMAD and 18:6 but found I couldn’t control my eating and over ate!!
What about evening and night fasting? Like no food between 6 pm and 6 am? How would that affect weight loss?
Try it and see for yourself?
12-12 Not enough. Better to use 16-8. And skip dinner once or twice a week
A whole food plant based diet 🍅🍏 constantly, gives you great results. Don't stress too much about always being fed. My experience is 2 meals a day work great long term, 1 meal to lose weight for short term periods. Enjoy life🤾
@Incessant Goi 2 did you eat whole foods? Plants only? Hard to gain weight if they are not processed or don't have added oil & sugar.
How do you manage hunger? I find that if I eat whole food plant based with low oil, I tend to overeat due to hunger and I usually end up gaining weight. What foods do you eat to feel satisfied?
niceviewer potatoes, especially sweet potatoes, grains, and legumes are great for feeling fuller longer.
@@jesscnelson Starchy foods like potatoes, rice, groats, etc.
Spirit Pony yeah those are the foods that I gain weight eating. I tend to do better with less starch but I don’t want to have to eat meat to stay lean.
Please show data on audits that have followed subjects more than 3 years, and ideally 10 years
Subjects *
The most wise comment on fasting is given by Dr.Mcdougall only.This wisest Doctor explained that if you eat whole food starches...u r taking lower and cleaner calories but no hunger.Eating starches is more scientific than any other fasting.Fasting is good for the people who have no idea of human food.
Starches make you hungry as f*ck... fasting makes you not hungry.
great channel great content
This was a long video 😊
Satisfaction 💚 Soundness 💪
What about bowel movements when people do IF? How does that go? Thus far if I’ve learned anything from plant based doctors is that the larger the end products, the better your body’s ability to keep diseases at bay!
Healthy ketosis, IF, OMAD work regardless of what any study seems to show.
Where can I find more information about the Iranian alternative to fasting? Is there a complete list of above ground vegetables they were allow to eat and did they use salad dressing?
I do IF because it is when I get hungry. I had gastric sleeve, in 2010, and I do not do well with putting solids in my stomach, most days, until around 12:30 pm. If I eat two small meals, I am good for the day. Sometimes I eat one large meal and then do not actually have room to eat anything else later. Because of my GERD, I do not eat for at least three hours prior to bedtime. Once a week, or so, I may wake up hungry, if I do, I eat. On the days I try to eat early, without hunger, I get nauseous...
Could you please explain deeper what related to insulin and insulin resistance by intermittent fasting. I have read Dr. Hiromi Shinya. But your opinion is always very important in order to feel sure.
Why bother showing this short term data. It is meaningless, with all do respect.
Due 😊
I only eat one meal a day. The rest of the time I only have snacks: fruits, veggies and nuts. I’ve weighed the same for years.
How many calories total?
Mc Sia Around 2500. I rarely exceed this figure. I’m really anal about the whole thing though. I eat exactly 10 almonds, 3 walnuts, tbsp of raw pumpkin seeds and half a Brazil nut, with two bananas and 8oz of green Matcha tea. Just typing this makes me want to laugh.
I’m sorry but some of the results you cite are misinterpretations of the studies. I picked at random the Iranian study and they don’t say that on the fast days you only eat “above the ground” vegetables. They simply say that on the 3 fast days test subjects eat 30% of their caloric needs and that non-starchy veg are always unlimited
SuperSarification non-starchy vegetables are the above-ground vegetables. Most below-ground vegetables like carrots, beets, potatoes, parsnips are starchy.
Katherine Ivy I know. I used them as synonyms. That was not the point...
Exercise and calorie deficit increases autophogy...
@Plantbased Outdoors 🤣🤣🤣🤣🙌
Last Friday I only ate greens and broccoli, but limited it to 6 fist-sized servings throughout the day Ala Esselstyn. Pretty hard, so maybe this week will try unlimited non-starchy veggies. I don't really need to lose weight but I do have a small stubborn bit of adipose tissue around the belly. BMI is 22...
But what about Autophagy?
Hello Mr Greger. I just watched a bunch of people healing cystic acne with vitamin b5 superdose, after trying everything else... this seems as a really simple solution for such a complicated issue. Has there been any research on this... why is this not widely available information. Any information that you can share on this will be highly appreciated and acurate.
Great video as always!
intermittent fasting only got popular because keto/atkins dieters had to plug an obvious hole in their dietary philosophy: that you can't lower the calorie density of food when you get your calories from fats. absent this restriction there is little point to torturing yourself by restricting all food for any duration. just eat when you want to, but eat calorie sparser foods that satisfy you and taste great.
When you eat a high fat diet you won't have spikes of hunger multiple times a day. I didn't intend to eat in an intermittent fasting style, but I found that since I've been eating a high fat diet, I'm almost never hungry in the morning, so I have coffee and a small snack with my colleagues at About 1030-11:00 am, then a relatively small lunch at around 1:30 - 2PM and dinner at around 8 PM. No snacks in between because I'm simply not hungry. My personal experience has been that eating less calorie-dense foods causes generally more eating and snacking overall.
Didn’t understand a thing, why don’t you give a clear samples of the schedule?
Why have you taken only weight loss into account? A vegan diet, combined with regular periods of fasting is the best way to keep your body healthy.
A friend of mine could not have a baby for more than 10 years. After doing 4 10-day fasting cycles, together with eating only raw vegan food in between them, she finally got pregnant and gave birth to a happy healthy child.
In addition, the 2017 Nobel prize winner on medicine Yoshinori Ohsumi did quite an amazinf research on the subject
Maybe the guy was shooting blanks and had nothing to do with fasting or raw foods..
when i did intermittent fasting, my hair started falling out. my stomach is way too little to get all my nutritional needs in such a short time span.
because you were probably eating junk and getting no nutritional value per calorie. your fault. YOUR FAULT! NOT MINE!
Atchoume well if you say your stomach is small, it’s likely you don’t eat that much to begin with. Also, how nutrient dense is your food? Adding intermittent fasting to the mix, your overall calorie intake may have been wayyy too low. Hair falling out is common when you’re just not eating enough. It’s common with anorexics (not saying you have AN). I hope you’re eating well now
@Wild Card You sure its not your fault?
@@wildcard2884 I am whole food plant-based vegan. I do not eat junk food.
@Incessant Goi 2 the hair loss is due to calorie restriction and not eating enough. I am a grown man. Unless I am overeating on fat, I can not get enough calories in that short time.
When on high carb diet IF is almost impossible to do, hunger and cravings are unbearable, I was weak and very agitated, now that Im on high fat diet its super easy and even when I dont eat for 18 hours I still have energy and Im calm, fat adaptation is def much better than running on sugar in my opinion, also appetite is not spiked so its hard to overeat.
Judyta Maria I eat a high complex carb whole foods diet, and was able to water fast up to five days no problem.
In my personal experience, this feeding schedule should be called the intermittent diarrhea plan. I guess it’s one way to lose weight.
Doc. please - it must be obvious it's not about the calories, it's all about the insulin/glucagon levels...
I Know,right🙌
Started to combine my Plant-based diet with intermittent fasting in spring. Lost 20 pounds in no time, adjusted then the amount of veggies on my eating days and got more balanced.
Overall I must say, more energy, stronger, more focused. Oh and on my no-eating days I consume my smoothie (one!) but a stretch it with water to 2 liter.
I mainly started it because of the autophagy effects, which are already strong due to plant-based diet, but are this way accelerated.
Keep the good work up Doc!!!
You discuss alot about weight loss but the gurus of fasting are claiming that digesting is a heavy process for our body thus eliminating it for a long period of time leaves the body with more energy to repair itself. What does the science say about that?
surprisingly biggest issue I have with ADF is that I'm not hungry enough, so I can't eat enough of nutrients and protein.
Make sure you eat in 8-12 hrs on eating days.
I tried this and gained weight. My best plan for losing weight is to give up snacking and eat 3 meals daily of at least 500 calories and exercise an hour or more. I don't remember the study, but read that fasting in postmenopausal women is ineffective 75% of the time.
Oh, wow, didn't hear that about post menopause. But I do remembering that one hour of exercise per day was the magic number in one study that studied people who lost weight and kept it off long term.
This is a terrible series of videos. Lots of talking, but no thesis or conclusion is ever reached. We keep waiting for Greger to get to the point - which never happens. Each video is just an advertisement for the next video, which itself is an ad for the one that follows. And what Greger does say seems to be in complete opposition to every other study on the subject.
He said he'd be discussing the studies of different aspects of fasting for weight loss and then tie it all up in the end of the series, but it is a bit frustrating. And then I keep confusing purpose of fasting between weight loss and autophagy which are 2 different ball games. I hope he touches on that in the end discussion.
🙌
I would love to see a study with a weekly prolonged fast (48-72) mixed with cyclical ketogenic diet and a strength training regimen, has worked wonders for me .
The way you said 'leafy vegetables like...well... leafy vegetables' cracked me up haha
Me too lol
I tried this and it didn't do anything for my weight loss?
Start Fasting Tomorrow Try As Long As I Can!!
I'm going to try all you can eat above-ground veggies intermittent fasting.
Can someone please just translate what he just said......is intermittent fasting yay or nay?
He specifically looked at alternate day fasting. Don't eat every other day. He said that it can be good for weight loss if you can adhere to it. He left a cliffhanger about the safety of doing such things. The next video will be about the safety of this approach.
@@brandonswan9247 thank you!
I hate to say it, but I would love to be able to afford (or grow) an ad libitum above-ground vegetable diet.
3:50
So eat normally, then have a green smoothie day. Kind of like the documentary: "Fat, sick, and nearly dead", except not doing green smoothies every day, but every other day.
That movie was about juicing, and boy is there a difference. I did it for a week and lost 18 pounds that stayed off for over a year, but I couldn't do it again. I had zero will power. The actual juicing took so much time and effort. Dr. Gregor did a video about smoothies not being preferable to eating your veggies. I remember something about enzymitic activity in chewing and digestion. I still want to try smoothies again, at least to start. It's gotta be better than doing nothing😉
Theadragonspirit....Sounds like a good idea to me 👍
Hunger will depend upon whether you are already fat adapted or not. If you go into a fast after eating a steady diet of a lot of carbs instead of keto, you will suffer and it probably isn't even good to do... Eat keto or close to keto first.
These studies are only a starting point. The only way to truly know is experiment on yourself and become an expert in understanding your own body and mind. Also, any expert worth their salt talking about fasting would have mentioned insulin sensitivity and autophagy but nope.
This guy gives some Tom Hardy vibes
Studies done on people who are regularly eating toxins don't help us much actually... all it points out is the toxicity of the standard diet. These are terribly cherry picked and on an odd subject of every other day fasting which is rather rare protocol.
It's just writing to get more books out ... not a good view into fasting.
I can't eat for the first 8 hours of the day because caffeine kills my appetite, help
@@jellechopper6961 cant!
Mr Greger feed me with all these studies, Im still hungry ;)
Empty calories.