Doctor explains INTERMITTENT FASTING for weight loss + METHODS and 10 FO...

foreign  we're going to discuss the role of  intermittent fasting to facilitate  weight loss including the science behind  intermittent fasting how it works in  practice side effects and tips for what  you could eat and also foods to try and  avoid now before we get into the main  section of the video I do want to stress  that I've designed this as a general  educational resource it's not a clinical  advice video and I'd strongly suggest  that if you do have a medical condition  such as diabetes and you're thinking  about making changes to your diet you  should first discuss this with your  healthcare provider especially if you're  taking medication so let's start off the  video by discussing what intermittent  fasting is well put quite simply  intermittent fasting involves cycling  between periods of fasting and eating  and there are two main ways of doing  this in practice and we'll discuss these  in more detail later in the video These  are essentially called the 5 2 or 16 8  diets we'll discuss the specific science  behind intermittent fasting in the next  section of the video but in a nutshell  when only fast to use up stored energy  by burning excess body fat and this  results in weight loss so now that we  have a basic understanding of what  intermittent fasting is why don't we  briefly look at the science behind  intermittent fasting because I do think  that it's worth trying to understand  what the theory behind intermittent  fasting is to try help us make sense of  how this particular form of dieting does  help us to lose weight so when we we  take in more energy from food then can  immediately be used by the body a  hormone called insulin is produced when  we eat which breaks down carbohydrates  into glucose glucose can then be used by  the cells for energy or it can be stored  in the liver or muscle as glycogen when  we need a quick source of energy or the  body's not getting glucose from food the  glycogen is released from the liver and  broken down into glucose and sent into  the bloodstream however there's limited  storage space for glycogen and once  stores are full the liver will turn  excess glucose into fat now some of this  fat will be stored in the liver or it  will be exported to other fat deposits  in the body now when you fast the  insulin levels fall this signals the  body to start burning stored energy and  one of these stored energy sources that  the body can use is glycogen in the  liver and the body will use that first  as it's most accessible after the  glycogen has been used up the body will  start to break down fat to get the  energy that it needs if we start to burn  the stores of energy such as the  glycogen or fat then in theory we should  lose weight so now we know a little bit  more about the science behind  intermittent fasting well what are the  different methods for fasting well the  two most well-known methods for  intermittent fasting are the 5-2 diet  this is where you normally eat for five  days a week then eat only around 500 to  600 calories on the other two days the  second option is time restricted eating  where you have a long period in the day  when you don't eat with the time  restricted eating most people choose  something called a 16 8 cycle this  involves not eating for 16 hours of the  day then having an eight hour eating  window and generally this diet form is  done daily or almost daily intermittent  fasting can help you lose body fat as it  works out to approximately a 25 total  calorie deficit for the week however you  do need to be mindful of the foods that  you're eating in the FED state if you  overeat or you're eating high calorie  foods then you won't see the weight  reduction that you're looking for so now  we know a little bit more about the two  main practical methods for intermittent  fasting why don't we look at five foods  that you might want to consider  incorporating into your diet and also  five foods to try and avoid so for the  days and times that you're not fasting  you're going to want to try and keep  your diet in line with General Health  eating guidelines and to help you with  this I'm going to highlight some key  food groups that you might want to  consider so the first are whole grains  these come onto your starchy  carbohydrates and these will provide  slow release of glucose into the  bloodstream they're also an important  source of fiber vitamins and minerals  and examples of these are are oats whole  grain bread whole grain pasta as well as  brown rice now the second food group are  lean meats and fish and these are  important because they're packed full of  protein and this is essential for the  growth and repair of muscles and tissues  the best kinds are lean meats such as  skinless chicken and low-fat turkey  white fish such as haddock or Cod are  lean sources of protein and oily fish  like salmon sardines tuna mackerel  they're full of omega-3 fatty acids  which are important for brain and heart  health now the third food group to  consider are dairy products which can be  a rich source of calcium which is really  important for bone health but you should  try to choose low-fat varieties of dairy  products things like skimmed milk and  low-fat Greek yogurt fourth group are  obviously fruits and vegetables these  provide us with an important source of  vitamins minerals as well as fiber and  finally lentils beans and pulses are  also good because they're low in fat and  they're an important source of protein  fiber as well as vitamins and minerals  now those are the five food groups that  I think you should try and incorporate  into your diet but some people will ask  well what food should I avoid well on an  intermittent fasting diet foods that you  should avoid are things like refined  carbohydrates this means carbohydrates  that have been highly processed and they  contain little of the original grain and  this is important because these foods  are going to cause a rapid spike in your  blood glucose levels and these are  things like white flour white bread  white rice white pasta many breakfast  cereals they're usually packed full of  unrefined sugars the next one is  obviously sugar and this includes simple  sugars like table sugar maple syrup but  also foods that contain added sugar  things like sugary drinks sweets  chocolates ice creams and biscuits now  the other food group to try and avoid  are calm complex animal fats these are  things like dripping and lard and these  should be avoided on a low fat diet  because they're high in saturated fat  you should also try avoid too much red  or processed meat so Meats like bacon  and sausages these contain lots of  saturated fats and try to stick to lean  meats or try to cut any visible fats off  if you're eating meat finally processed  foods these are foods that have been  altered in some way during preparation  things like cakes pastries and biscuits  as well as pies and convenience Foods  they tend to be high in calories due to  the amount of saturated fat as well as  added sugar so what are the possible  side effects of an intermittent fasting  diet well some people might experience  headaches and constipation but the risk  of this can be minimized by making sure  you're drinking plenty of fluids on the  fasting days as well as eating plenty of  vegetables and fruits again I do want to  stress that if you're considering the  intermittent fasting style of dieting  then please consider this in the risk of  your own personal health and medical  conditions and if if you've got any  questions or concerns before starting  this diet then please do try to speak to  a trained and registered dietitian or  your doctor who will be able to advise  you on the sustainability as well as  suitability of this in relation to your  own personal medical history so that  brings us to the end of this video I  hope you enjoyed it as well as learned  something new and if you did please  remember to consider liking the video  leaving me a comment if you've got any  other thoughts or you want to share your  experiences with intermittent fasting  both positive and negative and subscribe  to the channel for weekly medical  education videos if you've not done so  already please also check out the  references and resources that I've used  to make this video These are going to be  found in the description box and there's  lots more useful information contained  within these links finally I've got to  stress this has been designed as an  educational video it's not a clinical  advice video the legal reasons please do  read the full disclaimer in the  description box as ever thank you for  watching and until next time bye  [Music]  foreign