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we're going to discuss the role of
intermittent fasting to facilitate
weight loss including the science behind
intermittent fasting how it works in
practice side effects and tips for what
you could eat and also foods to try and
avoid now before we get into the main
section of the video I do want to stress
that I've designed this as a general
educational resource it's not a clinical
advice video and I'd strongly suggest
that if you do have a medical condition
such as diabetes and you're thinking
about making changes to your diet you
should first discuss this with your
healthcare provider especially if you're
taking medication so let's start off the
video by discussing what intermittent
fasting is well put quite simply
intermittent fasting involves cycling
between periods of fasting and eating
and there are two main ways of doing
this in practice and we'll discuss these
in more detail later in the video These
are essentially called the 5 2 or 16 8
diets we'll discuss the specific science
behind intermittent fasting in the next
section of the video but in a nutshell
when only fast to use up stored energy
by burning excess body fat and this
results in weight loss so now that we
have a basic understanding of what
intermittent fasting is why don't we
briefly look at the science behind
intermittent fasting because I do think
that it's worth trying to understand
what the theory behind intermittent
fasting is to try help us make sense of
how this particular form of dieting does
help us to lose weight so when we we
take in more energy from food then can
immediately be used by the body a
hormone called insulin is produced when
we eat which breaks down carbohydrates
into glucose glucose can then be used by
the cells for energy or it can be stored
in the liver or muscle as glycogen when
we need a quick source of energy or the
body's not getting glucose from food the
glycogen is released from the liver and
broken down into glucose and sent into
the bloodstream however there's limited
storage space for glycogen and once
stores are full the liver will turn
excess glucose into fat now some of this
fat will be stored in the liver or it
will be exported to other fat deposits
in the body now when you fast the
insulin levels fall this signals the
body to start burning stored energy and
one of these stored energy sources that
the body can use is glycogen in the
liver and the body will use that first
as it's most accessible after the
glycogen has been used up the body will
start to break down fat to get the
energy that it needs if we start to burn
the stores of energy such as the
glycogen or fat then in theory we should
lose weight so now we know a little bit
more about the science behind
intermittent fasting well what are the
different methods for fasting well the
two most well-known methods for
intermittent fasting are the 5-2 diet
this is where you normally eat for five
days a week then eat only around 500 to
600 calories on the other two days the
second option is time restricted eating
where you have a long period in the day
when you don't eat with the time
restricted eating most people choose
something called a 16 8 cycle this
involves not eating for 16 hours of the
day then having an eight hour eating
window and generally this diet form is
done daily or almost daily intermittent
fasting can help you lose body fat as it
works out to approximately a 25 total
calorie deficit for the week however you
do need to be mindful of the foods that
you're eating in the FED state if you
overeat or you're eating high calorie
foods then you won't see the weight
reduction that you're looking for so now
we know a little bit more about the two
main practical methods for intermittent
fasting why don't we look at five foods
that you might want to consider
incorporating into your diet and also
five foods to try and avoid so for the
days and times that you're not fasting
you're going to want to try and keep
your diet in line with General Health
eating guidelines and to help you with
this I'm going to highlight some key
food groups that you might want to
consider so the first are whole grains
these come onto your starchy
carbohydrates and these will provide
slow release of glucose into the
bloodstream they're also an important
source of fiber vitamins and minerals
and examples of these are are oats whole
grain bread whole grain pasta as well as
brown rice now the second food group are
lean meats and fish and these are
important because they're packed full of
protein and this is essential for the
growth and repair of muscles and tissues
the best kinds are lean meats such as
skinless chicken and low-fat turkey
white fish such as haddock or Cod are
lean sources of protein and oily fish
like salmon sardines tuna mackerel
they're full of omega-3 fatty acids
which are important for brain and heart
health now the third food group to
consider are dairy products which can be
a rich source of calcium which is really
important for bone health but you should
try to choose low-fat varieties of dairy
products things like skimmed milk and
low-fat Greek yogurt fourth group are
obviously fruits and vegetables these
provide us with an important source of
vitamins minerals as well as fiber and
finally lentils beans and pulses are
also good because they're low in fat and
they're an important source of protein
fiber as well as vitamins and minerals
now those are the five food groups that
I think you should try and incorporate
into your diet but some people will ask
well what food should I avoid well on an
intermittent fasting diet foods that you
should avoid are things like refined
carbohydrates this means carbohydrates
that have been highly processed and they
contain little of the original grain and
this is important because these foods
are going to cause a rapid spike in your
blood glucose levels and these are
things like white flour white bread
white rice white pasta many breakfast
cereals they're usually packed full of
unrefined sugars the next one is
obviously sugar and this includes simple
sugars like table sugar maple syrup but
also foods that contain added sugar
things like sugary drinks sweets
chocolates ice creams and biscuits now
the other food group to try and avoid
are calm complex animal fats these are
things like dripping and lard and these
should be avoided on a low fat diet
because they're high in saturated fat
you should also try avoid too much red
or processed meat so Meats like bacon
and sausages these contain lots of
saturated fats and try to stick to lean
meats or try to cut any visible fats off
if you're eating meat finally processed
foods these are foods that have been
altered in some way during preparation
things like cakes pastries and biscuits
as well as pies and convenience Foods
they tend to be high in calories due to
the amount of saturated fat as well as
added sugar so what are the possible
side effects of an intermittent fasting
diet well some people might experience
headaches and constipation but the risk
of this can be minimized by making sure
you're drinking plenty of fluids on the
fasting days as well as eating plenty of
vegetables and fruits again I do want to
stress that if you're considering the
intermittent fasting style of dieting
then please consider this in the risk of
your own personal health and medical
conditions and if if you've got any
questions or concerns before starting
this diet then please do try to speak to
a trained and registered dietitian or
your doctor who will be able to advise
you on the sustainability as well as
suitability of this in relation to your
own personal medical history so that
brings us to the end of this video I
hope you enjoyed it as well as learned
something new and if you did please
remember to consider liking the video
leaving me a comment if you've got any
other thoughts or you want to share your
experiences with intermittent fasting
both positive and negative and subscribe
to the channel for weekly medical
education videos if you've not done so
already please also check out the
references and resources that I've used
to make this video These are going to be
found in the description box and there's
lots more useful information contained
within these links finally I've got to
stress this has been designed as an
educational video it's not a clinical
advice video the legal reasons please do
read the full disclaimer in the
description box as ever thank you for
watching and until next time bye
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