If you've heard of the 2 day diet for diabetes, you are right up with the current thinking. Clinical trials have shown great benefits in fasting glucose, A1C, cholesterol, and insulin resistance. You can look up these trials on the net.
I am starting to do a modified fast 2 days per week. The other days, I stay on my balanced protein and carb diet. And of course, I exercise, but it is gentle - 30 or 45 minutes walking each day.
The dietary rules are this: you still get your 4 servings vegetables, 2 servings fruit, dairy, and minimal use of whole grains on your fast days 2 days per week. I use Calorieking Software to get the nutritional values of the food I eat on fast days. I shoot for 650 calories, although that varies.
My first two days on the 2 day diet produced a 4 pound weight loss. I hope to maintain this with my balanced protein and carb diet the other 5 days of the week.
I also try to get at least 60 low-glycemic carbs on my fast days. It is the brain that needs those 60 carbs, and I also get 60 grams of protein. I can eat pecans, and fruit, a real treat. They recommend a cup of bouillion soup daily to fill you up and replace sodium lost through water loss.
As all results are highly individual, work with your doctor if you want to do this.
And here is a transcript of a very informative program on intermittent fasting:
http://thedianerehmshow.org/shows/2014-01-09/latest-research-intermittent-fasting-0/transcript
I will report back with my results. It is not hard, and I am not hungry.
Monday, March 17, 2014
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