#157 Not 75%. Not 50%. Not 0%, or a total fast. Time and again, the healthiest percentage was 25% – Krista Varady

#181  Not 75%. Not 50%. Not 0%, or a total fast. Time and again, the healthiest percentage was 25% – Krista Varady
 
QUOTE “When I looked closely at the scientific literature on alternate-day fasting for cancer and heart disease—studies conducted exclusively on animals in the laboratory—I found that many of the risk factors for the two diseases were lowered most effectively when the animals ate only 25% of their normal calories on fast day. Not 75%. Not 50%. Not 0%, or a total fast. Time and again, the healthiest percentage was 25%, or what I call a modified fast. And the 25% level of calories on fast day did more than prevent and reverse signs of disease. It also prevented the loss of muscle mass the animals otherwise had experienced at 0%, when they were given no food on fast day. Why was that important? Losing muscle mass while dieting is a disaster for weight loss and weight maintenance. That’s because muscle (lean body mass, in scientific terms) is metabolically active tissue that burns a lot of calories. Lose muscle during dieting and you’ll burn fewer calories after dieting and regain your weight—as fat! This is perhaps the key reason why 5 out of 6 people who lose weight gain it all back (and then some).” [1]
 
QUOTE “These studies tested many different levels of alternate-day calorie restriction, trying to determine the perfect level for healthy weight loss. I tried 75% of normal caloric intake; 50%; even 0%—a total fast. And the winner was 25%. At 25%, the mice had the maximal amount of weight loss with the minimal level of muscle loss. In other words, they lost fat but not muscle. And retaining muscle while dieting is a must for health and long-term weight maintenance. Also, 25% of calories also produced the best improvements in risk factors for heart disease and type 2 diabetes. Subsequently, my studies on people have confirmed that 25% is the perfect percentage for every-other-day dieting: 500 calories, if you normally eat 2,000 calories a day. At that percentage, you lose weight quickly, steadily, and healthfully. Obviously, 25% of normal caloric intake is a different number for different people. If you’re a 6’3″ man weighing 205 pounds, the normal level of calories you burn is a lot different than if you’re a 5’2″ woman weighing 150 pounds; the bigger the person, the more calories needed to maintain weight.” [2]
 
NOTE – What does it say?
 
25% of my calorie load, at 11 calories a pound, is 907 calories.
So – what would a strict day, keto friendly meal consist of?
 
There are 118 calories in 16 ounces of Broccoli (Chopped, Frozen).
100 calories per tablesppon of butter.
45 calories per 4 oz container, Walmart VANILLA CREAM CARB & SUGAR CONTROL Yogurt (3 grams carbs)
222 calories 1 cup small curd cottage cheese
 
A single serving of beef is three ounces. That’s about the size of a deck of cards. The calorie and fat content can vary significantly, but a single serving of top sirloin contains about 158 calories, just over 5 grams of fat, zero carbohydrates and a whopping 26 grams of protein.
An eight-ounce grilled sirloin steak provides about 300 calories 
There are 210 calories in 4 ounces of boneless Pork Chop.
There are 74 calories in 1 chicken tender, NFS of Roasted Broiled or Baked Chicken Breast
 
My takeaway:

DISCERNMENT QUESTIONS
What gets your attention?
What human needs or problems are addressed?
What questions do you have?
What solution or hope does it offer?

What does it say that we need to obey?
What would a camera see if this happened?
Who needs to hear this?
What are the actual steps that I would take?
 
 
 
SOURCES:
[1] Quote from “The Every-Other-Day Diet: The Diet That Lets You Eat All You Want (Half the Time) and Keep the Weight Off” by Krista Varady and Bill Gottlieb.

[2] Ibid, ?.

Image by Arek Socha from Pixabay.
 
Please review the page How and Why We Use Quotes.
 
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