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Intermittent Fasting Mistakes that Make You GAIN Weight - Thomas DeLauer
1) Fats and Carbs Upon Breaking the Fast
Fat Storing Hormones
Insulin is a fat storing hormone because it increases the major fat storing enzyme in the body called lipoprotein lipase (LPL) and decreases hormone sensitive lipase (HSL)
Insulin becomes lowered during a fast, and catecholamines elevate - this is a good thing, but it means you’re highly insulin sensitive upon breaking your fast, and your body is more receptive to the types of foods consumed
Another storing hormone is a gut produced signaling molecule called glucose-dependent insulinotropic peptide (GIP)
GIP is induced by both carbs & fat and to a much lesser extent, protein and fiber - GIP has its own fat storing action on LPL and causes more insulin to be released (here again fat can result in indirect insulin secretion)
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
2) Fasting Too Much and slowing down Metabolism
Your body requires calories to function and uses them to sustain 3 main processes
Basal metabolic rate (BMR): This refers to the number of calories needed to cover your basic functions, including the proper functioning of your brain, kidneys, heart, lungs and nervous system
Digestion: Your body uses a certain number of calories to digest and metabolize the foods you eat. This is also known as the thermic effect of food (TEF)
Physical activity: This refers to the number of calories needed to fuel your everyday tasks and workouts
Regularly eating fewer calories than your body needs can cause your metabolism to slow down - when lowering calories there’s a decrease in metabolism to regain lost calories
Fasting & Metabolism - Studies
Resting energy expenditure was measured in 11 healthy, lean subjects on days 1, 2, 3, and 4 of an 84-h starvation period
Resting energy expenditure increased significantly from 3.97 kJ/min on day 1 to 4.53 kJ/min on day 3
The increase in resting energy expenditure was associated with an increase in the norepinephrine concentration from 1716 pmol/L on day 1 to 3728 pmol/L on day 4
Serum glucose decreased from 4.9 to 3.5mmol/L, whereas insulin did not change significantly
Concluded that resting energy expenditure increases in early starvation, accompanied by an increase in plasma norepinephrine
The increase in norepinephrine seems to be due to a decline in serum glucose and may be the initial signal for metabolic changes in early starvation
Study - American Journal of Clinical Nutrition
Adaptations of leucine and glucose metabolism to 3 days of fasting were examined in six healthy young men
Leucine flux increased 31% and leucine oxidation increased 46% after 3 days of fasting compared with leucine flux and oxidation after an overnight fast
Glucose production rate declined 38% and resting metabolic rate decreased 8% during fasting
Plasma concentrations of testosterone, insulin, and triiodothyronine were reduced by fasting whereas plasma glucagon concentrations were increased
Concluded that there is increased proteolysis and oxidation of leucine on short-term fasting even though glucose production and energy expenditure decreased
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pmc/arti...
3) Bulletproof Coffee with Breakfast
Glucose-dependent insulinotropic peptide is a hormone released from the small intestine that enhances the release of insulin following the intake of food.
Glucose-dependent insulinotropic peptide is made and secreted mainly from the upper section of the small intestine from a specific type of cell known as the K cell
4) Malnutrition
Fasting or malnutrition (FM) has effects on small intestinal mucosal structure and transport function
www.ncbi.nlm.nih.gov/pubmed/1...
In one study, a 27-year-old male patient fasted under supervision for 382 days and has subsequently maintained his normal weight
Blood glucose concentrations around 30 mg/100 ml were recorded consistently during the last 8 months, although the patient was ambulant and attending as an out-patient
The hyperglycaemic response to glucagon was reduced and latterly absent, but promptly returned to normal during carbohydrate refeeding
After an initial decrease was corrected, plasma potassium levels remained normal without supplementation
A temporary period of hypercalcaemia occurred towards the end of the fast
Decreased plasma magnesium concentrations were a consistent feature from the first month onwards
www.ncbi.nlm.nih.gov/pmc/arti...