The science of Intermittent Fasting

Sources of Recommendations

1. How does fasting work

Lower blood glucose level and deplete glycogen

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/

Reduce circulating insulin level

https://www.mdpi.com/2072-6643/13/9/3179

https://pubmed.ncbi.nlm.nih.gov/33531076/

Improve fat metabolism and body fat mass

https://www.mdpi.com/2072-6643/13/9/3179

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/pdf/nihms912771.pdf

Promote autophagy

https://www.sciencedirect.com/science/article/pii/S1568163718301478

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257056/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/pdf/auto0606_0702.pdf

2. Evidence of the health benefits of intermittent fasting

Weight loss and fat loss

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/pdf/0660117.pdf

https://pubmed.ncbi.nlm.nih.gov/31808043/

Improve type 2 diabetes management

https://pubmed.ncbi.nlm.nih.gov/27833048/

https://pubmed.ncbi.nlm.nih.gov/30646030/

https://pubmed.ncbi.nlm.nih.gov/29405359/

https://pubmed.ncbi.nlm.nih.gov/28035343/

https://pubmed.ncbi.nlm.nih.gov/28465792/

Reduce blood pressure

https://pubmed.ncbi.nlm.nih.gov/24215592/

https://pubmed.ncbi.nlm.nih.gov/20921964/

https://pubmed.ncbi.nlm.nih.gov/19793855/

https://pubmed.ncbi.nlm.nih.gov/23497604/

Improve lipid profile

https://pubmed.ncbi.nlm.nih.gov/24215592/

https://pubmed.ncbi.nlm.nih.gov/20921964/

https://pubmed.ncbi.nlm.nih.gov/17291990/

https://europepmc.org/article/med/25251676

https://pubmed.ncbi.nlm.nih.gov/23171320/

https://pubmed.ncbi.nlm.nih.gov/19793855/

https://pubmed.ncbi.nlm.nih.gov/23408502/

https://pubmed.ncbi.nlm.nih.gov/23497604/

https://pubmed.ncbi.nlm.nih.gov/15640462/

Reduce oxidative stress

https://pubmed.ncbi.nlm.nih.gov/17291990/

https://ibimapublishing.com/articles/ENDO/2014/459119/

Improve brain health & reduce neurodegenerative diseases

https://pubmed.ncbi.nlm.nih.gov/17881524/

https://pubmed.ncbi.nlm.nih.gov/21861096/

https://pubmed.ncbi.nlm.nih.gov/11905999/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6098968/

https://www.studioapolimeni.com/editorcms/nejmra1905136_pdf.pdf.

https://pubmed.ncbi.nlm.nih.gov/20186857/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039826/

https://pubmed.ncbi.nlm.nih.gov/28279350/

Delay cancer development

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257056/

https://pubmed.ncbi.nlm.nih.gov/20186857/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039826/

https://academic.oup.com/eurpub/article-abstract/30/Supplement_5/ckaa166.216/5914370

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608686/

Anti-geing & inflammation

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476366/#R80

https://www.hindawi.com/journals/omcl/2017/8416763/

https://www.tandfonline.com/doi/full/10.1080/10942912.2018.1560312

3. Fasting plans

Types of fasting plan

https://www.jaimerosenutrition.com.au/books

12:12, 14:10

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/pdf/0660117.pdf

https://academic.oup.com/nutritionreviews/article/72/5/308/1933482

16:8,17:17,18:6

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/pdf/0660117.pdf

https://www.cell.com/cell-metabolism/fulltext/S1550-4131(20)30319-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413120303193%3Fshowall%3Dtrue

https://www.cell.com/iscience/fulltext/S2589-0042(20)30346-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2589004220303461%3Fshowall%3Dtrue

20:4, 23:1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/pdf/0660117.pdf

https://www.cell.com/cell-metabolism/fulltext/S1550-4131(20)30319-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413120303193%3Fshowall%3Dtrue

4. Dietary Guidelines for heatlh and weight management

https://www.dietaryguidelines.gov/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726407/

https://www.cdc.gov/healthyweight/losing_weight/index.html

https://www.ahajournals.org/doi/pdf/10.1161/01.cir.0000437739.71477.ee

5. Physical activity guidelines

https://www.cdc.gov/healthyweight/physical_activity/index.html#:~:text=Here%20are%20some%20guidelines%20to,of%20the%20two%20each%20week.

https://pubmed.ncbi.nlm.nih.gov/19127177/

https://www.acsm.org/docs/default-source/publications-files/pagac-papers/msse-d-18-00720.pdf

6. Dietary features

Calories

https://www.dietaryguidelines.gov/

https://www.webmd.com/diet/guide/calories-chart

High protein

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

High fiber

https://www.ncbi.nlm.nih.gov/books/NBK209851/#:~:text=Low%20fat%20(i.e.%2C%203%20g%20or%20less%20per%20100%20g,of%20calories%20from%20saturated%20fat).

Low fat

https://www.ncbi.nlm.nih.gov/books/NBK209851/#:~:text=Low%20fat%20(i.e.%2C%203%20g%20or%20less%20per%20100%20g,of%20calories%20from%20saturated%20fat).

Low carb & Keto

https://www.ncbi.nlm.nih.gov/books/NBK537084/

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/

2. https://www.mdpi.com/2072-6643/13/9/3179

3. https://pubmed.ncbi.nlm.nih.gov/33531076/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/pdf/nihms912771.pdf

5. https://www.sciencedirect.com/science/article/pii/S1568163718301478

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257056/

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/pdf/auto0606_0702.pdf

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/pdf/0660117.pdf

9. https://pubmed.ncbi.nlm.nih.gov/31808043/

10. https://pubmed.ncbi.nlm.nih.gov/24215592/

11. https://pubmed.ncbi.nlm.nih.gov/20921964/

12. https://pubmed.ncbi.nlm.nih.gov/17291990/

13. https://europepmc.org/article/med/25251676

14. https://pubmed.ncbi.nlm.nih.gov/23171320/

15. https://pubmed.ncbi.nlm.nih.gov/19793855/

16. https://pubmed.ncbi.nlm.nih.gov/23408502/

17. https://pubmed.ncbi.nlm.nih.gov/23497604/

18. https://pubmed.ncbi.nlm.nih.gov/15640462/

19. https://ibimapublishing.com/articles/ENDO/2014/459119/

20. https://pubmed.ncbi.nlm.nih.gov/27833048/

21. https://pubmed.ncbi.nlm.nih.gov/30646030/

22. https://pubmed.ncbi.nlm.nih.gov/29405359/

23. https://pubmed.ncbi.nlm.nih.gov/28035343/

24. https://pubmed.ncbi.nlm.nih.gov/28465792/

25. https://pubmed.ncbi.nlm.nih.gov/17881524/

26. https://pubmed.ncbi.nlm.nih.gov/21861096/

27. https://pubmed.ncbi.nlm.nih.gov/11905999/

28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6098968/

29. https://www.studioapolimeni.com/editorcms/nejmra1905136_pdf.pdf

30. https://pubmed.ncbi.nlm.nih.gov/20186857/

31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039826/

32. https://pubmed.ncbi.nlm.nih.gov/28279350/

33. https://academic.oup.com/eurpub/article-abstract/30/Supplement_5/ckaa166.216/5914370

34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608686/

35. https://www.nature.com/articles/s43587-020-00013-3

36. https://jeccr.biomedcentral.com/articles/10.1186/s13046-019-1189-9

37. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476366/#R80

38. https://www.hindawi.com/journals/omcl/2017/8416763/

39. https://www.tandfonline.com/doi/full/10.1080/10942912.2018.1560312

40. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(20)30319-3?__cf_chl_jschl_tk__=pmd_VrrcbrUGMsfAu4oI_fBem7AGDT81_Qzh8KQS.D.5IHU-1635131714-0-gqNtZGzNApCjcnBszQ-R