When you eat less often, you take in less calories.
Additionally, intermittent fasting enhances hormone function to facilitate weight loss.
Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitates its use for energy.
For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories
In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).
According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks
The people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease.
One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction
Intermittent fasting, when done properly, can be an incredibly powerful weight loss tool.
Starving The Bad Gut Bacteria & Feeling Hungry
Did you know that you have 9 non-human microbes to every cell in your body? These microbes are just as important to our survival as our cells… They help us digest the things we eat and fight off infections. Most microbes are living in our gut and they send messages to our brain via the vegus nerve. When these microbes communicate, the brain listens. Sometimes the messages they send are so powerful, they are at the root of what derails us. More on this in a moment. We thrive when we have flourishing, good gut microbes. However, taking antibiotics is a huge factor in hidden slow to go weight, as this kills off our good gut microbes. In fact, the number one way good bacteria gets eradicated is by the widespread use of antibiotics. Track with me…You might say, "Well that is not me. I haven’t had antibiotics in years." Every time you eat non-organic animal products you are potentially risking eating antibiotics. Just because you don’t think about the foods you order at a restaurant, doesn’t mean they don’t contain antibiotic infused dairy and meats. In fact, chances are they do. Do you eat out a lot? Do you travel a lot? Think about it. Is the meat you eat organic and grass fed? These little doses of antibiotics in foods add up and affect your gut and compromise your general overall immune health. Another hidden factor, even when you are eating meat that you think is natural, is to consider the food these animals are eating. Often animal feed contains grains and GMO food. Unless it is organic, you can guess the animals feed on foods that contain large amounts of glyphosate residue and contain GMO's. Since legally, no one has to state the obvious, you just don't really know for sure what is in the meat you eat. Glyphosate kills healthy gut microbes and allows the pathogenic ones to flourish in their place.
When we take antibiotics, it is much like the analogy of a forest fire devastating a forest. The trees don't grow back overnight. When you wipe out the good bacteria with a round of antibiotics it can take up to 2 years to re-establish a good colony. Switching tracks...Did you know that 1 packet of Splenda kills 50 % of good bacteria in your gut? I know you don’t use Splenda (well I hope you don’t) but just saying this because there are so many hidden ways we kill off our good gut bacteria. The Hunger Hormone And The Role It Plays In Weight Gain Ghrelin is known as the hunger hormone and is given it’s name because it is thought to be a “growth hormone-releasing peptide (GHR). Ghrelin is what tells your brain you are hungry. When you wake up in the morning and you feel hungry that is because your ghrelin levels are high. After you eat, your ghrelin levels go down, due to signals sent by the good microbe H.Pylori. Research shows that one reason for the rising levels of childhood obesity could be due to the excess use of antibiotics that wipes out the H. Pylori. H. Pylori regulates ghrelin. When our ghrelin goes unregulated, you won’t have the sensation of feeling full. Instead, you will feel hungry longer and eat longer than you should... Or tend to want to snack on things like chips or crackers or popcorn. Yeast, fungi, molds and bacteria are the bad gut bacteria that take over when the good bacteria get wiped out. Candida is an example of when bad bacteria take over. When we wipe out good microbes with antibiotics or Splenda or eating antibiotic-treated meat (which is usually the case when you eat out…), the bad gut bacteria go wild. How does this affect managing your weight? The bad gut bacteria can send messages to your brain, bombarding your vegus nerve (which is the direct connection from your gut to your brain) sending messages to eat the foods they want to eat!!! So if you have a lot of cravings for sugar and starchy carbs, guess what? These are the foods these bad gut bacteria thrive on. Refined carbohydrates, processed foods and sugar... This is also the kinds of foods that cancer thrives on. These are the foods that create inflammation and we know that inflammation is at the root of all disease. The food that the bad microbiome crave are all the foods that make us fat. The messages they send our brains are incredibly powerful. Pay attention to your cravings.
Have you ever thought you can just have one little square of chocolate and then you end up eating the whole bar? Consider it just wasn’t you that ate that whole thing. It’s like the Little Shop Of Horrors… Feed me, Seymore! In the science journal BioEssays, researchers from UC SF, Arizona State University and University of New Mexico all agreed on this unanimously…”Microbes influence human eating behavior and dietary choices to favor consumption of the particular nutrients they grow best on rather than simply passively living off whatever nutrients we choose to send their way." Simply put, when bad gut bacteria are predominant, they influence our food choices. This is not just a theory. There is now real scientific proof of this. This helps to explain why some people go from eating healthy and good one day and can cave and go the opposite direction diving into carbs and processed foods, easily derailing, the next day. "It's not my fault the gut bacteria devil made me do it!" The message the bad gut bacteria send to the brain is very compelling and irresistible. The more you feed them the more they want and the less satiated you feel. Don't Starve Yourself...Starve The Bad Gut Bacteria Instead! So it isn’t about starving yourself, it is about starving the bad gut bacteria. Sugars, carbs, sweets, pasta, pizza, fried food, potato chips, sodas … there are literally trillions of these bad gut bacteria in your body and they crave these foods because this is how these bad bacteria thrive. As Carlo Maley, PhD and director of the UCSF Center for Evol