QUOTE from Dr Fung (emphasis mine):
“INTERMITTENT FASTING AND CALORIC REDUCTION
THE ONE CRUCIAL aspect that differentiates fasting from other diets is its intermittent nature. Diets fail because of their constancy. The defining characteristic of life on Earth is homeostasis. Any constant stimulus will eventually be met with an adaptation that resists the change. Persistent exposure to decreased calories results in adaptation (resistance); the body eventually responds by reducing total energy expenditure, leading to the dreaded plateau in weight loss and eventually to weight regain. A 2011 study compared a portion-control strategy to an intermittent-fasting strategy.33 The portion-control group reduced daily calories by 25 percent. For example, if a person normally ate 2000 calories per day, he or she would reduce intake to 1500 calories per day. Over a week, he or she would receive a total of 10,500 calories of a Mediterranean-style diet, which is generally acknowledged to be healthy. The intermittent-fasting group got 100 percent of their calories for five days of the week, but on the other two days, got only 25 percent. For example, they received 2000 calories for five days of the week, but on the other two days they would receive only 500—a structure very similar to the 5:2 diet championed by Dr. Michael Mosley. Over a week, they would receive 11,000 calories, slightly more than the portion control group. At six months, weight loss was similar between the groups (14.3 pounds, or 6.5 kilograms)—but as we know, in the short term, all diets work. However, the intermittent fasting group showed significantly lower insulin levels and insulin resistance. Intermittent diets produced far greater benefits by introducing periods of very low insulin levels that help break the resistance. Further studies34, 35 confirm that the combination of intermittent fasting with caloric restriction is effective for weight loss. The more dangerous visceral fat seems to be preferentially removed. Important risk factors, including LDL cholesterol (low-density lipoproteins), size of low-density lipoproteins and triglycerides, were also improved.” [1]
NOTE (my commentary)
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what differentiates fasting from other diets is its intermittent nature. Diets fail because of their constancy.
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Intermittent diets produced far greater benefits by introducing periods of very low insulin levels that help break the resistance.
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SOURCE – Footnotes:
[1] “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr. Jason Fung, Timothy Noakes, page 246.
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Key: Fung01-16.66 Last Revision: 02/02/2021