The fast, fasting, fastest way to lose weight
Gabe Kaplan's "Fast Break" (1979), "Fast Times at Ridgemont High" with Sean Penn (1982), and Vin Diesel's "Fast & Furious" franchise (2001-2023) prove that, intermittently, Hollywood loves to go fast. A really good idea -- and not just on the silver screen.
A study in JAMA Network Open looked at the weight-loss benefits of intermittent fasting for folks with Type 2 diabetes. Turns out that compared to folks who aimed to cut their calorie intake by 25%, those eating only between noon and 8 p.m. daily for three months lost more weight. (Both groups saw a reduction in their long-term blood glucose levels.) It may be that the time-restricted group fared better because eating only during an eight-hour window substantially reduced calorie intake, while being told to cut calories by 25% and being allowed to eat 24/7 made it harder to accomplish the goal.
If you try intermittent fasting, it's essential you get ample servings of high-fiber and cruciferous vegetables like broccoli, kale, arugula, mushrooms and artichokes, fresh fruits, and anti-inflammatory, heart-loving fish such as salmon and sea trout, so you have the fuel you need for 300 minutes of aerobic exercise a week, as well as two 30-minute strength-building sessions.
You may find it works well if you orchestrate your daily diet plan so that you eat 75% of your calories before 3 p.m. and keep your evening meal focused on plant-based foods. You can also boost your energy with a half a multivitamin/mineral morning and night and 1,100 milligrams of the omega-3 fatty acid DHA a day.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at email@example.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2023 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.