ChrisComedy's Journal, 13 September 2014

How does the 4:3 fast work? Thanks! 

I'm working with the Alternate-Day Diet book. The diet goes by a variety of names - 4:3, 5:2 (refers to the number of days on and off calorie restriction), and intermittent fasting, which is confusing. There is another variant called the Eight-Hour Diet. Basically, it's one day of calorie restriction followed by a day of no calorie restriction. "The original intermittent fasting diet – now up-dated and expanded An easy-to-follow, safe, and science-based alternate-day calorie-restriction program that promotes weight loss and longevity, The Alternate-Day Diet includes the most up-to-date research on calorie restriction and intermittent fasting as well as additional techniques (including supplementation and eating according to the body’s natural circadian rhythms) to enhance the diet’s effectiveness. The Alternate-Day Diet describes how limiting caloric intake every other day can activate a gene called SIRT1 which reduces inflammation, lowers free radical stress, improves insulin resistance, and most important, causes fat loss by releasing fat cells from around the organs. In short, activating SIRT1 promotes weight loss and longevity. The simple two-step program calls for you to limit calories one day and eat normally the next and the book outlines lifestyle suggestions to support the diet’s effectiveness including proper hydration and exercise, which are also key components to maximizing weight-loss. Throughout, you will be inspired by the anecdotes and testimonials from real people who have used the diet successfully to lose weight, and to find relief from a range of health issues including heart disease, Type II diabetes, autoimmune diseases, and even menopause-related hot flashes." 

If you have any specific questions, feel free to ask. 

Hey Chris, who's the author of the book? It sounds interesting. I have heart disease and have been reading recently about inflamation in the body and it's effects on things like my issues.  

Oops, it also also called the Every-Other Day diet. "The Every-Other-Day Diet: The Diet That Lets You Eat All You Want (Half the Time) and Keep the Weight Off by Krista Varady (2013) has played a role in popularizing the diet. 

jmb3450, the authors are James B. Johnson M.D. and Donald R. Laub Sr. M.D. There's a lot in the book about how the diet cuts down on inflammation in the body. "Johnson, author of The Alternate-Day Diet, conducted a research study that found that people with asthma who followed the alternate day diet had lower rates of inflammation in their lungs. This anti-inflammatory effect is thought to be caused by activation of the gene SIRT1, which also increases metabolic efficiency and reduces fat storage. Because inflammation plays a role in cardiovascular disease, certain cancers, arthritis, Alzheimer's disease and aging, the alternate day diet may improve these conditions. More scientific research is needed to test these hypotheses." - Livestrong.com 

Thanks for the information. I've done well on counting calories and doing a 16:8 fast.  

MontanasMom, the authors of "The Alternate-Day Diet" have a chapter on 16:8 and the science behind it (circadian clock). It offers the same health benefits as the Alternate-Day Diet. They suggest cycling between the two as a way to add variety. I have "The Eight-Hour Diet Book." I've skimmed it and it looks good. I will probably wind up giving 16:8 a try eventually. Now that I'm lost weight, I'm focusing for the moment on upping my fitness game and regaining the muscle mass I've lost through sarcopenia.  

Great job! 

Thanks, C67241. I have been yo-yoing for years. This is the first time I've been able to lose weight and keep it off.