{"id":1131,"date":"2018-10-12T09:52:55","date_gmt":"2018-10-12T09:52:55","guid":{"rendered":"https:\/\/www.danielleal.pt\/?p=1131"},"modified":"2018-10-12T17:52:45","modified_gmt":"2018-10-12T17:52:45","slug":"the-benefits-of-calorie-restriction-and-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/","title":{"rendered":"The benefits of calorie restriction and intermittent fasting"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Nowadays, obesity and other metabolic diseases are increasingly frequent due to food abundance. <b>Animal studies have shown that calorie restriction is linked to an increase in longevity, <\/b>but long term and controlled interventions like these are difficult to replicate in humans, understandably.<br \/>\n<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Following a calorie restricted diet continuously is difficult and carries the risk of malnutrition. However, periods of fasting and therefore decreased calorie intake may offer similar physiologic benefits. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Fasting is an ancient practice associated with several religious traditions. <b>Intermittent fasting consists of alternating periods of fasting with others of normal calorie intake.<\/b> There are several forms of intermittent fasting, from alternate day fasting to, the most popular, time restricted feeding, where all meals are combined in a narrow window (6-8 of the 24 hours for example). All these modalities lead to decreased calorie intake and their benefits stem from that fact. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>According to comparative human studies, continuous calorie restriction and intermittent fasting have similar effects on the markers of metabolic health. <\/b>When combined with exercise, intermittent fasting has even more pronounced effects. <\/span><\/p>\n<p class=\"p1\"><strong><span class=\"s1\">What are the benefits of intermittent fasting?<\/span><\/strong><\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\">\u00a0<b>Decreased weight and body fat percentage<\/b><\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">\u00a0<b>Decreased blood pressure<\/b><\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">\u00a0<b>Improved lipid profile <\/b>&#8211; lowers total and LDL cholesterol; raises HDL cholesterol<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">\u00a0<b>Increased insulin sensitivity and decreased diabetes mellitus type 2 risk<\/b><\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">From a cellular perspective, periods of fasting function as a stress agent. In response to this stress (a similar process happens with physical exercise), the cell increases the production of certain substances (sirtuins, HSP\u2019s, etc.) that increase its resilience. <strong>Fasting also promotes autophagy, which is a sort of \u201crecycling\u201d process,<\/strong> where the damaged organelles and debris are cleared from the cell, so that they don\u2019t interfere with its function. <\/span><\/p>\n<p class=\"p1\"><strong><span class=\"s1\">Is intermittent fasting safe for everyone?<\/span><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">No. Despite being an excellent tool to optimize metabolic health, <strong>i<\/strong><b>ts use is contraindicated in some situations.<\/b> Some examples are: pregnant or breastfeeding women (the body develops a physiological insulin resistance at these times that should not be opposed); patients with hypoglycemic tendencies or chronic fatigue syndromes, in whom this additional stressor may not be well handled by the body. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>On the other hand, for overweight, insulin resistant and diabetic patients (the hallmarks of metabolic syndrome), this intervention should be considered. <\/b>It\u2019s important to emphasize the importance of maintaining a long-term healthy diet, devoid of processed foods and rich in nutrients.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><strong><span class=\"s1\">References:<\/span><\/strong><\/p>\n<p class=\"p1\"><span class=\"s3\">Ganesan K, Habboush Y, Sultan S.<\/span><span class=\"s1\" style=\"color: #35b5a3;\"> Intermittent Fasting: The Choice for a Healthier Lifestyle. <\/span><span class=\"s3\">Cureus. 2018;10(7).<\/span><\/p>\n<p><span class=\"s1\">Patterson RE, Sears DD. <\/span><span class=\"s4\" style=\"color: #35b5a3;\">Metabolic Effects of Intermittent Fasting. 2017. <\/span><span class=\"s1\">Annual Review of Nutrition. 2017; 37:371-393<\/span><\/p>\n<p><span class=\"s1\">Golbidi S, Daiber A, Korac B, Li H, Essop MF, Laher I. <\/span><span class=\"s4\" style=\"color: #35b5a3;\">Health Benefits of Fasting and Caloric Restriction.<\/span><span class=\"s1\"> Current Diabetes Reports. 2017;17(12):123.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nowadays, obesity and other metabolic diseases are increasingly frequent due to food abundance. Animal studies have shown that calorie restriction is linked to an increase in longevity, but long term and controlled interventions like these are difficult to replicate in humans, understandably. Following a calorie restricted diet continuously is difficult and carries the risk of&#8230;<\/p>\n","protected":false},"author":6,"featured_media":1128,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false},"categories":[47,28],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The benefits of calorie restriction and intermittent fasting - Dr. Daniel Leal<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The benefits of calorie restriction and intermittent fasting - Dr. Daniel Leal\" \/>\n<meta property=\"og:description\" content=\"Nowadays, obesity and other metabolic diseases are increasingly frequent due to food abundance. Animal studies have shown that calorie restriction is linked to an increase in longevity, but long term and controlled interventions like these are difficult to replicate in humans, understandably. Following a calorie restricted diet continuously is difficult and carries the risk of...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"Dr. Daniel Leal\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Dr-Daniel-Leal-2036302609952966\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-12T09:52:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-12T17:52:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/danielleal.pt\/wp-content\/uploads\/2018\/10\/blog-dr.daniel-leal-restricao-calorica.png\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"newings\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"newings\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/\",\"url\":\"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/\",\"name\":\"The benefits of calorie restriction and intermittent fasting - Dr. Daniel Leal\",\"isPartOf\":{\"@id\":\"https:\/\/danielleal.pt\/#website\"},\"datePublished\":\"2018-10-12T09:52:55+00:00\",\"dateModified\":\"2018-10-12T17:52:45+00:00\",\"author\":{\"@id\":\"https:\/\/danielleal.pt\/#\/schema\/person\/17772d7b540c32c1d130c3ca033891b7\"},\"breadcrumb\":{\"@id\":\"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/danielleal.pt\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The benefits of calorie restriction and intermittent fasting\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/danielleal.pt\/#website\",\"url\":\"https:\/\/danielleal.pt\/\",\"name\":\"Dr. Daniel Leal\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/danielleal.pt\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/danielleal.pt\/#\/schema\/person\/17772d7b540c32c1d130c3ca033891b7\",\"name\":\"newings\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/danielleal.pt\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/e6e120070b7148d1823e16e077964185?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/e6e120070b7148d1823e16e077964185?s=96&d=mm&r=g\",\"caption\":\"newings\"},\"url\":\"https:\/\/danielleal.pt\/en\/author\/newings\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The benefits of calorie restriction and intermittent fasting - Dr. Daniel Leal","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/danielleal.pt\/en\/the-benefits-of-calorie-restriction-and-intermittent-fasting\/","og_locale":"en_US","og_type":"article","og_title":"The benefits of calorie restriction and intermittent fasting - Dr. Daniel Leal","og_description":"Nowadays, obesity and other metabolic diseases are increasingly frequent due to food abundance. 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