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  • A 12-14 hour mini-fast each day combined with exercise causes 16.3 lbs fat loss in 3 months


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 05, 2011 10:58 am Email this article
    People lost an average of 16.3 pounds of fat in three months when they were asked to fast 12-14 hours per day and then perform prolonged, moderate-intensity aerobic exercise at least 3-5 times per week during this period of fasting each day.

    This according to a study by Babak Bahadori, MD from Austria, author of the book "Dr. Bahadori´s Leanness Program" (which does not seem to be available at this time), and people from the Oasis of Hope Hospital in Tijuana, Mexico.

    The idea behind this is that exercising while fasting forces your body to burn fat.

    I am skeptical that it would work this well, but it is certainly something that people can try and see if it works for them.

    I am trying to get a copy of the paper so that I can analyze it in more detail.

    REFERENCE

    Bahadori B, Mccarty M, Barroso-Aranda J, Gustin J, Contreras F. A “mini-fast with exercise” protocol for fat loss. Med Hypotheses. 2009 Oct, 73(4):619-22.

    AUTHOR’S CONTACT INFORMATION

    Babak Bahadori, MD
    Department of Internal Medicine 2
    State Clinic St. Pölten
    St. Pölten, Austria

    http://www.leanness-steps.com/

    Book Index:

    http://www.leanness-steps.com/downloads/index.pdf

    List of Dr. Bahadori publications:

    http://www.leanness-steps.com/downloads/bahadoripubllistdoc.pdf

    Oasis of Hope Hospital
    Paseo Playas 19
    Playas de Tijuana
    Tijuana, B.C. 22504, Mexico
    1-888-500-HOPE
    (619) 690-8400
    (619) 690-8410 fax

    http://www.oasisofhope.com/irt_ch14_diet_exercise.php

    Articles on the same subject can be found here:


    COMMENTS

    On Aug 09, 2011 at 3:31 am DPS wrote:

    . . . . .

    Here is a link to the abstract of the paper entitled " A "mini-fast with exercise" protocol for fat loss." http://www.ncbi.nlm.nih.gov/pubmed/19577377

    Also related are:
    3 Steps to Leanness program with the first 2 steps being most related http://www.nutriguard.com/NLP.pdf

    http://www.leanness-steps.com/downloads/080101belfasttelegraph2.pdf

    On Aug 09, 2011 at 2:03 pm Larry Hobbs wrote:

    . . . . .

    DPS,

    Thanks for the links.

    I posted the mini-fast with exercise protocol here:

    http://fatnews.com/index.php/weblog/comments/4862/

    Larry Hobbs

    On Aug 10, 2011 at 8:15 am DPS wrote:

    . . . . .

    I am somewhat more optimistic that this may work. Here's why.

    First, intense exercise increases growth hormone (GH) levels and GH burns fat. see the short video at http://www.youtube.com/watch?v=W6L_E0cEaZw

    Secondly, high fat meal inhibit secretion the of GH. So by waiting (fasting) until the high fat has been processed by your body you maximize the effect that your exercise has on your GH level. See another short video and the abstract of the article that is mentioned in this second video.
    http://www.youtube.com/watch?v=8f-0MB2Uz_I
    http://www.ncbi.nlm.nih.gov/pubmed/8501145

    Here is what I did today. To begin, I stopped eating yesterday at 7PM. I ate nothing in the morning so that there was no fat or food in my system. Stopping food at 7PM is one of the 5 tenants of the Leptin Diet (see a short summary posted by the author at http://www.wellnessresources.com/weight/articles/the_five_rules_of_the_leptin_diet/ )

    After my morning coffee, I spent 30 minutes on an exercise bike watching tv. I did not eat anything until about 10AM. I had a long post exercise period with no food. This extended 'afterburn' time was intended to keep my GH levels elevated.

    My BMI is less than 20 so don't expect me to tell you how this program helped me loose 50 pounds. http://fatnews.com/index.php/weblog/comments/941/

    I think it will work to get the biggest boost in GH for your workout effort.

    On Aug 10, 2011 at 8:48 am Larry Hobbs wrote:

    . . . . .

    DPS,

    Thanks for your input.

    You are very lean.

    If I remember correctly based on stuff I read back in the 1980's...

    Growth hormone is released in response to peak output exercise, such as lifting heavy weights, but not aerobic exercise such as running, however...

    After about the age of 30, we do NOT release growth hormone in response to even peak output exercise. (Older people only release it in response to injury or at the onset of sleep.)

    I think the reason the author of the paper, Mark McCarty, thinks it works, or should work, is that if you have fasted for some time, then your body will burn more fat for fuel rather than carbohydrates (blood sugar and glycogen).

    However, Mark McCarty has written some articles published in the journal Medical Hypothesis that are way too theoretical and make way too many assumptions for me.

    That is one reason I am a bit skeptical of the mini-fasting study.

    Dr. Bahadori has also authored several papers about using diet drugs for weight loss.

    This also adds to my skepticism in that I have to wonder if the mini-fast with exercise works so well, why would he use diet drugs?

    Regarding growth hormone and weight loss...

    In 1989, I took L-dopa, which the amino acid precursor to dopamine, which is a powerful growth hormone releaser.

    I took it expecting to build muscle mainly, but it had also been suggested that it would cause fat loss.

    For breakfast, I ate a couple turkey sandwiches each day to feed my muscles so they could grow.

    Did I lose weight and lose fat?

    NO!

    I gained 15 pounds in 6 weeks and looked like a fat pig!

    The neck size of my shirt went from 15.5 inches to 17 inches, and the waist of my pants went from 34 inches to 36 inches.

    It definitely did NOT make me lean.

    Regarding the benefits of fasting (if I remember correctly)...

    Researchers have found that fasting animals every other day and allowing them to eat what they want on their eating days, they do NOT lose weight, however, the animals become healthier and things like insulin levels fall.

    Way back in the 1930's, they found that underfeeding animals something like 40% fewer calories increased lifespan of mice.

    I don't remember if they have found that feeding animals every other day -- fasting them every other day -- has increased lifespan, but it has at least been suggested, if not proven, that doing this may work nearly as well as the dramatic calorie restriction shown to increase lifespan.

    Larry Hobbs

    On Aug 10, 2011 at 11:00 am DPS wrote:

    . . . . .

    Fasting and exercising have similar physiological effects. My simplistic view is that the physiological effects of fasting and exercising are additive. You get more bang for your exercising effort if you fast and then exercise. GH may very well be irrelevant to the process of burning fat for people of my age. But then again, let an old man like me, hang on to my dreams. wink

    I believe that insulin levels have to be low for fat loss to occur. Insulin levels normally go down at night and so exercising in the morning without eating may be very helpful. I continued my overnight fast for several hours after I stopped exercising and this may have increased the amount of afterburn that I experienced. Once again, GH may very well be irrelevant.

    I stay away from pharmaceuticals. For me its all about diet, exercise and rest. I like the research that has been done on the spice cinnamon. I buy it by the pound and I put it on (and in) all sorts of things in my diet. For the research, see for example
    http://www.ncbi.nlm.nih.gov/pubmed/21550075
    http://www.ncbi.nlm.nih.gov/pubmed/21480806
    http://www.ncbi.nlm.nih.gov/pubmed/20924865

    My interest is not focused on fat loss as much as it directed to fitness and staying healthy for as long as I can. (Maximizing my health-span.) If I am going to die at 85 years of age, I want to be healthy for the entire time. Many people who die at 85 spend the last decade or two of their life in poor health (illness). Their lifespan is artificially extended by modern medicine, but not their health-span.

    I have considered doing a 24-hour fast once a week, but I have never acted on that thought.

    On Aug 10, 2011 at 1:35 pm Larry Hobbs wrote:

    . . . . .

    DPS,

    Thanks for your input.

    Larry Hobbs

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