Intermittent Fasting - How it Works? Animation — Transcript

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1. 0:03Intermittent fasting refers to eating plans that alternate between fasting and eating
2. 0:08periods.
3. 0:09The goal is to systematically starve the body long enough to trigger fat burning.
4. 0:15While research is still underway and the method may not be suitable for everyone, there is
5. 0:19evidence that, when done correctly, intermittent fasting can help lose weight, lower blood
6. 0:24pressure and cholesterol, prevent or control diabetes, and improve brain’s health.
7. 0:31During a meal, carbohydrates in food are broken down into glucose.
8. 0:36Glucose absorbs through the intestinal wall into the bloodstream and is transported to
9. 0:40various organs, where it serves as the major energy source.
10. 0:45Excess glucose is stored for later use in the liver and adipose tissue, in the form
11. 0:50of glycogen and fats.
12. 0:52In between meals, when the body is in the fasted state, the liver converts glycogen
13. 0:57back to glucose to keep supplying the body with energy.
14. 1:01Typically, an inactive person takes about 10 to 12 hours to use up the glycogen stores,
15. 1:07although someone who exercises may do so in much less time.
16. 1:12Once the reserve of glycogen in the liver is depleted, the body taps into energy stores
17. 1:17in adipose tissues.
18. 1:19This is when fats are broken down into free fatty acids which are then converted into
19. 1:24additional metabolic fuel in the liver.
20. 1:26Thus, if the fasted state lasts long enough, the body burns fat for energy and loses that
21. 1:33extra fat.
22. 1:34Losing the extra fat is translated into a range of associated health benefits.
23. 1:40Insulin is the hormone required for driving glucose into cells.
24. 1:44Insulin level is regulated to match the amount of glucose in the blood, that is, high after
25. 1:49a meal and low between meals.
26. 1:52Because insulin is secreted after each meal, eating throughout the day keeps insulin levels
27. 1:57high most of the time.
28. 1:59Constant high insulin levels may de-sensitize body tissues, causing insulin insensitivity
29. 2:05- the hallmark of prediabetes and diabetes type 2.
30. 2:09Fasting helps keep insulin levels low, reducing diabetes risks.
31. 2:16Fasting also has beneficial effect on the brain.
32. 2:18It challenges the brain the same way physical or cognitive exercise does.
33. 2:23It promotes production of neurotrophic factors, which support the growth and survival of neurons.
34. 2:29Fasting, however, is not for everyone.
35. 2:33Among those who should not attempt fasting are:
36. 2:36- children and teens - pregnant or breastfeeding women
37. 2:39- people with eating disorders, diabetes type 1, advanced diabetes, or some other medical
38. 2:45problems - people who are underweight or frail
39. 2:50Fasting can also be unsafe if overdone, or if not done correctly.
40. 2:55There are several approaches to intermittent fasting, but the easiest to achieve is perhaps
41. 3:00the one that simply extends the usual nighttime fast.
42. 3:03A daily cycle of 16-hour fast followed by a 8-hour eating window is usually sustainable.
43. 3:10For intermittent fasting to be safe and effective, it must be combined with balanced meals that
44. 3:16provide good nutrition.
45. 3:17It is important to stay hydrated, and know your physical limits while fasting.
46. 3:23The fast must be broken slowly.
47. 3:25Overeating after fast, especially of unhealthy foods, must be avoided.