Intermittant Fasting - Links

Fasting - A Miracle (NE Journal of Medicine)
https://www.youtube.com/watch?v=thgVz3837l0

Belly Fat (but also look to the right side of the page)
https://www.youtube.com/watch?v=rSUODDvgG7Y

Dr. Fung - medical review
https://www.youtube.com/watch?v=7nJgHBbEgsE

A look back at my Intermittent Fasting
https://bobsnotebook.blogspot.com/2020/02/2019-look-back-intermittent-fasting.html

Fasting Works
https://bobsnotebook.blogspot.com/2019/08/revisit-fasting-works.html

Autophagy
https://bobsnotebook.blogspot.com/2020/04/what-is-autophagy-draft.html

Other 23 Benefits
https://www.youtube.com/watch?v=M7RuGvMJndg

What is Autophagy (self-eating)

Autophagy means 'self-eating'

Benefits
.. Detox the body
.. Improves efficiency of system 'cleanup'
.. Improves the Immune System
.. Improves Insulation Resistance

How it Works
.. Cells in body wear out and constantly rebuilding
.. Growth and Breakdown are good and constant and need to be balanced
.. Breakdown and subsequent Cleanup is critical
.. Fosamax - this stopped the breakdown and just build minerals - no good/brittle

Balance is Key
.. Cleanup process is improved since no new fuel (eating constantly) and the body must adapt to keep building cells, blood cells, etc. and scrubs the body seeking fuel (like dead tissue, toxins, cancer, radicals). So cleanup improves and sugar goes down since not eating).

How?
1. Low carb - 50-gram range
2. Generate Ketones (lower carb range)
3. Intermittent Fasting 18/6
4. Longer Fasts

Read: Autophagy

Intermittent Fasting - Is Good

Dr. Sten Ekberg shares his holistic views. 

• When you don't eat you ...
• Reduce blood glucose
• Reduces insulin production (and can reverse insulin resistance)
• Allows you to lose weight
• Reduces abdominal fat (around the waist)
• One of the most powerful ways to reduce Type-2 diabetes
• Enables self-eating (consumes what the body does not need). Recycles cells that breakdown and cleans those cells (like cancer) Autophopy
• Reduces the chance of cancer
• Extends life span
• Improves the body's ability to control hunger
• Improves and creates ketones (brain benefits)
• Improves energy, mental clarity, concentration, risk of dementia
• Provides gut healing (allows the digestive tract to self-heal and regenerate)
• With healthy gut more allergy resistance and improved pancreas regeneration 
• Fasting saves time
• Reduces sugar craving
• Saves you money
• Fasting is very, very powerful - may be the 'last chance' when all else failed
• Fasting is a food plan that can be maintained
• 16/8 or 18/6 or OMAD (one meal a day) or extended (check with doctor)

2019 Look Back - Intermittent Fasting

For a year now I have been modeling (about 80% adherence) an eating pattern called 'Fasting' ... basically restricting my food intake and non-eating periods within a day to control insulin production and provide health benefits. Additionally we have incorporated control of portions and salt intake, carbohydrates and snack reduction plus walking. Measured results are weight loss and blood pressure improvement. Looks like we will continue in 2020 and add light weight 'training'. Now back to fasting ...

.. any food/exercise approach will improve weight management - if maintained
.. forget 'diet' it must be a decision and be a way of life, your eating plan
.. began a food diary early 2019 (Lose It app) that identified bad eating habits 
.. started with a 5:2 Diet plan some results were found but needed an enforcer
.. researched 'fasting' learned the health industry was discussing extensively
.. my primary doctor noted positive literature, Dr Oz now promoting
.. in a Joe Rogan podcast learned of an app called Zero that tracked fasting
.. since using Zero, in about one month observed 2-3 lbs lost no hunger pains

Article - Introducing Zero a New App to Help You Fast 
Article - The Dubrow Diet (get book at the library)
My July 31st Post  Fasting Works

Revisit: Fasting WORKS!

In my May 2019 Post 5:2 Fasting Diet - What You Can Eat I shared the fasting diet or eating style I maintain 75% of the time. The article below reinforces the benefits of fasting and several points:
1. a minimum of 14 hours of no food - just tea or coffee
2. move towards making lunch the main meal - start 1-2 days a week
3. Cancer cells are less able than normal cells to survive a lack of sugar (says to me manage carb intake)

The full article: The Fasting Cure is No Fad

5:2 Fasting Diet - What You Can Eat

The 5:2 diet is essentially a fancy name for intermittent fasting. Fasting is seen as a more effective way to lose weight because by cutting down on your calorie intake intermittently, rather than all at once, your body goes into ‘repair mode’ and not ‘starvation mode’. This repair mode causes the body to restore damaged cells, which uses more energy, whereas starvation mode causes your body to store fat.

Read 5:2 Fasting Diet - What and How
Previous Post Fasting Diet Info

Sautéed Veggies and ... a Favorite

Ingredients: (adjust as desired):
1 Cup Diced Carrots
1 Cup Brocolli Flowettes
2 Cups Shredded Cabbage
1 Onion
1 Cup Cauliflower
1 Cup Spinach
1 Clove of Garlic
Red Pepper Flakes
Salt & Pepper to taste
1 T Cider Vinegar
2-3 T Grated Parmesan/Romano Cheese
1 T Kikkoman Stir-Fry Sauce
3 T Extra Virgin Olive Oil
Protein (choose one or mix)
 .. 8-12 shrimp
 .. 8-10 ozs. cooked chicken
 .. 8-10 ozs. cooked salmon

Directions:
1. Add oil to pan and heat on medium
2. Add all vegetables
3. Season with salt & pepper to taste
4. Sautée 
5. Add vinegar and stir-fry sauce to taste
6. When just about complete add protein and spinach
7. Serve and add cheese to taste

Lentil, Ham and Vegetable Soup (easy, fast, delicious)

Ingredients:
1 C Lentils (diced)
1 C Celery (diced)
1 C Carrots (diced)
1 C Onions (diced)
2 Cloves of Garlic (minced)
1 1/2 C Cured Ham
32 ozs. Chicken Broth
1 C Water
8 ozs. Tomato Sauce
1 tsp. Basil
1/4 tsp. pepper
1/2 tsp. Oregano

Directions:
1. Clean and rinse vegetables (be sure to sort through lentils)
2. Place all ingredients in a crockpot
3. Mix all ingredients
4. Place crockpot on High
5. Cook for 3 hours until lentils

Calories: about 170 per cup (perfect for those on a 5-2 Fast Diet Plan or just want a filling, healthy soup).

5:2 Low Carb Fasting Diet Info

The 21 Best Low-Carb Vegetables include Bell Peppers, Broccoli, Asparagus, Mushrooms, Zucchini, Spinach, Avacado, Cauliflower, Green Beans, Lettuce, Garlic, Kale, Cucumbers, Brussels Sprouts, Celery, Tomato, Radishes, Onions, Eggplant Cabbage, Artichokes.


Begineers Guide to 5:2 Diet 
https://www.healthline.com/nutrition/the-5-2-diet-guide#section2

Sample low-carb Meal Plan https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu#foods-to-eat

Low Cal 5:2 Recipes
https://www.olivemagazine.com/recipes/healthy/best-ever-easy-52-recipes-under-500-calories/ 

Meals http://bit.ly/2RoGLA2

33 Recipes (for that 500 calories fast day)
https://www.bbcgoodfood.com/recipes/collection/52

Glycemic Index and Load
https://www.everydayhealth.com/diet-nutrition/101/nutrition-basics/the-glycemic-load.aspx


My suggestions (for fast-days or just keeping carbs low)
Eggs and Bacon
Raw Veggies and Hummus
Salad with Grilled Chicken, Salmon or Shrimp
Raw Veggies and Hummus (lunch or snack)
Cabbage and Salmon, Shrimp or Chicken
Turkey Sausage, Peppers and Onions over Rice or Cauliflower
Lean Ground Beef Parmesan Meat Balls and Salad
Lentil Soup w/Vegetables (24 carbs per Cup) and Salad
Moroccan Stew http://bit.ly/2RtBAyP  24 Carbs