Question : I’m overweight and not having much luck losing weight. I’ve been wanting to try intermittent fasting, but I keep hearing conflicting information about how effective it is. I will happily try any ideas you have. –Monica B., Greenport, New York
A: Intermittent fasting (restricting your eating between, say, 11 a.m. and 7 p.m.) works for some people and not so much for others. Two keys to success are doing things right by eating more at 11 a.m. and less later in the day and following the Mediterranean diet. Success is also influenced by your basal metabolism, sleep habits, and other conditions you may suffer from. If you are intermittent fasting and have diabetes, monitor your blood sugar carefully so that it does not drop too low while you are fasting or rise quickly when you eat. But if your doctor says you can try it, then we have news for you!
A PLOS One study examined how time-restricted eating, combined with high-intensity exercise three days a week, affected body composition (amount of fat and muscle) as well as LDL cholesterol, other blood lipids and blood sugar. obese women. The researchers compared this to the effects of an “intermittent fasting only diet” or “high-intensity exercise only.” It turns out that women who combined time-restricted eating with high-intensity workouts saw the greatest improvements in body composition, blood pressure, blood sugar, and lean muscle mass.
For exercise, work with your doctor to identify the best options for you: Walking outside or on a treadmill or using a stationary bike to incorporate repeated periods of intense activity with slower prolonged stretches is effective. And remember: be patient. You’re in it for the long haul – to permanently improve your health and extend your longevity. Additionally, check out the “Ultimate Beginner’s Guide to Intermittent Fasting” on iHerb.com and Dr. Mike’s book “What to Eat When.” Enjoy the journey and you will reap the rewards!
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Dr. Mike Roizen is the founder of www.longevityplaybook.com and Dr. Mehmet Oz is the global advisor to www.iHerb.com, the world’s leading online health store. Roizen and Oz are director of wellness emeritus at the Cleveland Clinic and professor emeritus at Columbia University, respectively.
(c)2024 Michael Roizen, MD
Distributed by King Features Syndicate, Inc.
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