How to get rid of visceral fat: Eat Stop Eat diet causes a metabolic shift to burn fat
Dr Zoe Williams discusses visceral fat on This Morning
With the increasing obesity epidemic comes the search for effective dietary approaches for calorie restriction and weight loss. Much has been written on the benefits of intermittent fasting with little knowledge on the Eat Stop Eat diet. What is it and how can it help to burn your belly fat?
The Eat Stop Eat diet is an unconventional approach to intermittent fasting popularized by Brad Pilon, author of the book “Eat Stop Eat.”
This intermittent fasting plan involves identifying one or two non-consecutive days per week during which you abstain from eating, or fast, for a 24-hour period.
During the remaining days of the week, you can eat freely, but it’s recommended to eat a well-rounded diet and avoid overconsumption.
The rationale behind a weekly 24-hour fast is that consuming fewer calories will lead to weight loss.
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Fasting for up to 24 hours can lead to a metabolic shift that causes your body to use fat as an energy source instead of glucose.
Eat Stop Eat was founded by Brad Pilon who came up with the plan while he was doing graduate research on short-term fasting at the University of Guelph.
According to Brad’s website, Eat Stop Eat consists of fasting for 24 hours, twice a week, then eating “responsibly” for the remaining five days, but not necessarily “dieting.”
“You can have three meals per day or 20 as long as you are eating responsibly and keeping your overall intake in check,” he said.
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In a study published in the US National Library of Medicine National Institutes of Health, flipping the metabolic switch and understanding the health benefits of how fasting can help with fat burning was investigated.
The study noted: “This review is focused on the physiological responses of major organ systems, including the musculoskeletal system, to the onset of the metabolic switch: the point of negative energy balance at which liver glycogen stores are depleted and fatty acids are mobilized (typically beyond 12 hours after cessation of food intake).
“Emerging findings suggest that the metabolic switch from glucose to fatty acid-derived ketones represents an evolutionarily conserved trigger point that shifts metabolism from lipid/cholesterol synthesis and fat storage to mobilization of fat through fatty acid oxidation and fatty acid-derived ketones, which serve to preserve muscle mass and function.
“Thus, fasting regimens that induce the metabolic switch have the potential to improve body composition in overweight individuals.”
In another study, fasting for weight loss as an effective strategy or a dieting trend was further investigated.
The study noted: “Fasting has long been used under historical and experimental conditions and has recently been popularised by ‘intermittent fasting’ or ‘modified fasting’ regimes, in which a very low-calorie allowance is allowed, on alternate days (ADF) or two days a week (5:2 diet), where ‘normal’ eating is resumed on non-diet days.
“It is a simple concept, which makes it easy to follow with no difficult calorie counting every other day.
“The potential health benefits of fasting can be related to both the acute food restriction and chronic influence of weight loss; the long-term effect of chronic food restriction in humans is not yet clear but may be a potentially interesting future dietary strategy for longevity, particularly given the overweight epidemic.”
The study concluded that intermittent fasting or alternate day fasting may be an option for achieving weight loss and maintenance.
Intermittent fasting has also recently become very popular as a weight loss method and is slightly similar to the eat stop eat diet.
Intermittent fasting is an eating pattern that cycles between periods of eating and periods of fasting.
One popular method of the diet involves 24-hour fasts once or twice a week.
Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4 to 7 percent decrease in abdominal fat within 6–24 weeks.
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