The healthiest way to improve your health is by exercising and healthy eating. Photo by the National Institutes of Health.
Registered Dietitian Says “No” to Intermittent Fasting
Research shows that the alternate day diet does turn on the SIRT1 gene, and may offer other health benefits, but is it a safe diet, especially for people with diabetes?
Dr. Johnson himself does not recommend alternate day fasting for anyone with Type 1 diabetes, and suggests discussing the diet with your doctor if you have either high or low blood sugar issues, in his book, The Alternate Day Diet.
I had the privilege of interviewing Barbara Day, M.S., R.D., C.N., a registered dietitian with over 30 years of experience, and owner of DayByDay Nutrition, to discuss the safety of intermittent dieting. I asked her for her thoughts on intermittent dieting and its ability to jump start the SIRT1 gene, and she responded that, “The most current research suggests that increasing energy expenditure (not decreasing energy intake) will increase weight loss.”
In regards to Leonard Guarente’s recent research, and his hope that SIRT1 can be made into a drug to help fight the obesity epidemic, Day responded that obesity drugs are seldom as effective as they seem, and that simply getting exercise and adopting healthy eating habits is a better way to lose weight. She says, “According to leading obesity researcher, Dr. James Hill, “Eat less is the wrong message!!!” Eating 100 calories less per day (not dieting) coupled with at least 100 calorie burn per day works! The correct message should be: move more & eat smarter!”
Intermittent Fasting
Research does suggest that the SIRT1 gene is helpful in weight loss, improving some health conditions, and even increasing longevity, but it’s not the answer for everyone. Ask your doctor before making any drastic changes to your diet or exercise level, particularly if you suffer from a chronic condition such as diabetes.
Resources:
Gribble, K., Mark Welch, D. Life-Span Extension by Caloric Restriction Is Determined by Type and Level of Food Reduction and by Reproductive Mode in Brachionus manjavacas (Rotifera). (2012). Journals of Gerontology. Accessed September 20, 2012.
Klempel, M.C., Kroeger, C.M., Varady, K.A. Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet. (2012). Metabolism. Accessed September 20, 2012.
Leonard Guarente. High-Fat Diet Triggers Inflammation-Induced Cleavage of SIRT1 in Adipose Tissue To Promote Metabolic Dysfunction. (2012). Cell Metabolism. Volume 16 Issue 2. Accessed September 20, 2012.
Mosley, M. The power of intermittent fasting. (2012). BBC News. Accessed September 20, 2012.
Johnson, J. How to do the diet. (2012). Johnson Up Day Down Day Diet. Accessed September 19, 2012.
Johnson, J. and Laub, D. The Alternate Day Diet. (2008). G P Putnam’s Sons, New York.
Johnson, J., et al. Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. (2006). US National Library of Medicine. Accessed September 20, 2012.
Hill, J. Understanding and Addressing the Epidemic of Obesity: An Energy Balance Perspective. (2006). Endocrine Reviews. Accessed September 20, 2012.
Varady, K., Hellerstein, M. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. (2007). American Society for Clinical Nutrition.
Mattson, M.P., Wan, R. Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. (2005). Journal of Nutritional Biochemistry. Accessed September 20, 2012.
Araki, T., Sasaki, Y., Milbrandt, J. Increased nuclear NAD biosynthesis and SIRT1 activation prevent axonal degeneration. (2004). Science. Accessed September 20, 2012.
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