Study: Intermittent Fasting Diet Creates Eating Disorder, More Belly Fat In Mice

if study gorging

 

This study is a BIG DEAL for those interesting in time restricted diets. In a new study published March 2015, mice who ate just once a day lost weight, then gained it all back plus a few bonuses:

  • They continued to show “gorging” eating behaviors though no longer restricted
  • The weight regain consisted of more belly fat, associated with obesity and serious illness than the group of mice allowed to nibble throughout the day.

Conclusions:

The present study also provides evidence that weight regain following food restriction is associated with cumulative metabolic and behavioral abnormalities in mice.

From: Short term food restriction…  Journal of Nutritional Biochemistry Mar 2015

int fasting binge

Timing Matters…A Lot

It’s well established that our body has multiple internal clocks that control our Circadian Rhythms, with one of the most important being in our liver.  This study showed:

The mice that fasted and then gorged didn’t just regain weight, however. They also developed insulin resistance in their livers. The researchers explained that when the liver doesn’t respond to insulin signals telling it to stop producing glucose, that extra sugar in the blood ends up stored as adipose tissue, more commonly known as fat, in the body.

Even though they were consuming the same amount of energy [calories], they were storing it differently — storing it as adipose tissue,” Belury said. The adipose tissue — fat — accumulated around the organs in the mice’s midsections.

From:  Skipping meals may increase belly fat, study finds

The Takeaways? 

1. This new study does not condemn time restricted diets, especially if you can stay on them for the long haul. Remember in this 2014 study Intermittent Fasting showed amazing weight loss and health benefits for mice. However the feeding window was 12 hours, not just one large meal.

2.  Eating timing patterns have a huge impact on eating behaviors. This study showed that all the mice developed a form of eating disorder (gorging), simply due to the timing of their meals. EET Fitness has said (and proven) since 2008, you can lose weight and become more fit by simply changing the timing of your eating and exercise. Obviously if timing can create weight loss, it can create weight gain as well, and this study showed both were true.

3. Mice studies are not always transferrable to humans. However, EET suggests you don’t take these results lightly as all living things have Circadian Rhythm patterns and many studies have shown ill effects for humans if they are disrupted.

4. The nightmares begin when you “go off your diet”. Mouse, human or otherwise should take heed to EET Guideline #1 Yo-Yo Must Go! (read about it here for free) This study sends a great message that you want to put all your efforts into finding a lasting diet, rather than measuring the success of your diet in terms of fast weight loss.

5. Most important (imo) This is why EET’s new paradigm offers complete freedom of choice in eating timing patterns every day and never encourages fasting. only management of carbs. Our bodies were designed to eat regularly and never feel deprived.

EET the new paradigm

 For questions,  Contact us at  eetfit@gmail.com     

disclaimer oct 2012

Motivation Can’t And Willpower Won’t. The Dark Side of Weight Loss and Fitness (and Fitbits)

motivation live in body

EET has said it since 2008. Wrote about it here in 2011 and here in 2012. Requiring motivation through competitions of any sort as part of your weight loss and fitness plan all but guarantees weight gain and worse fitness over time. Finally, we are not alone out there:

For those interested in how a plan succeeds without motivation, today we’ll share a specific example of how The EET Fitness Plan works.

STEP 1 Identify a Weight Loss or Fitness Challenge Keeping You From Your Goals

Example:  How can I build an effective, lasting exercise program?

motivation crossfit

STEP 2 Review Your History of Behavior Related To This Challenge

What results have you achieved as of today?  Not the results a plan might have helped you achieve years ago, but where did these efforts lead to right this minute.

Example (from actual EET case study):

“Oh I love Crossfit! I did it a few years ago and lost 20 pounds and was in the best shape of my life. But the workouts were just too hard and I got too busy to keep going. I’ve re-gained all the weight plus 5 more pounds and am way out of shape.” 

Crossfit results as of today? 5 pound weight GAIN and loss of fitness. In this case, Crossfit is a big part of the problem and clearly not the solution for this client’s challenge.

STEP 3 Find the EET Guideline(s) That Offer Solutions For Future Efforts

Just memorize and focus on the exact words of each Guideline. Constant reinforcement thinking these simple precepts will help your brain form new pathways that can ultimately become automatic behaviors. At the same time do your best to eliminate all other thoughts you thought you needed to succeed.

Example: (from same case study)

  • Rules for Exercise: Consistency and Injury Free
  • Where Do You Want To Be In 5 Years?
  • Motivation Can’t and Willpower Won’t

All the answers you’ll need to for a successful lasting exercise program will come from these simple thoughts.

brain neurons firing

BONUS STEP  Learn All You Can About How EET’s Guidelines Evolved

It’s truly enough to just remember the catchy phrases above. If you can automatically remember “Motivation Can’t and Willpower Won’t” at the right times every day you’ll remember there’s no sense getting fired up about exercise if you can’t sustain the program.

However, for those that want faster results, they can adopt EET’s new way of thinking more quickly by learning some details. That’s where EET’s Book, It’s Not What You Eat It’s WHEN You Eat It Comes In.  Here’s the complete details of  Motivation Can’t and Willpower Won’t. Learn the details if you like. Keep reinforcing them. See what happens….

cover art ice cream on side (2)

Motivation Can’t and Willpower Won’t

If my weight loss and fitness success depends on motivation and willpower, what happens to my plan when they’re not available?  I’m building a lifetime plan.  Who can stay motivated or have willpower forever?  Therefore, motivation and willpower are useless for long-term success.

The End.  Thanks for reading!   Do I really need to say more?    No, but I will anyway.

The Biggest Loser:  Motivating Yo-yo Dieting

The Biggest Loser is a TV show based entirely on motivation and willpower.  The premise is the person who loses the most weight the fastest is the winner.  The public clearly buys it.  This show has run for years and is so popular there’s now a home video game.  Employers sponsor and encourage Biggest Loser competitions in the office, thinking the competition might help create healthy employees and a healthier workplace.  Science and my experience says they are gravely mistaken.

The Biggest Loser’s approach is a classic example of painful Competitive Timing that has no place in my long-term weight loss and fitness plan.  To pursue goals this way requires high levels of motivation and willpower because “biggest losers” are in for some serious pain and suffering.  They’re also in for some serious yo-yo dieting and exercise.

Am I really going to crank out an hour on the treadmill every day for the rest of my life even with Jillian Michaels motivating me with her screams of how my family is proud of me, or worse, ashamed of me?  This approach is exactly what the hundreds of studies and especially the NEJM 2009 Study [21] have conclusively proven a complete failure.  EET is built on an entirely different foundation.  I don’t need motivation or willpower to go to a playoff football game or a great movie or do anything I truly enjoy.  That’s how I strive to feel about my EET plan.   Once you accept just how useless motivation and willpower are long term, you can see why I say they are far more likely to cause obesity than cure it.

Did I Mention I Love My Diet?

This Guideline should help you understand why most of EET’s Guidelines focus on enjoying your diet, even loving it, and dieting should be Pain Free.   We need motivation and willpower to suffer through short term pain, but they simply can’t be relied upon for the long haul.   I have decided to choose happiness over pain and suffering and my EET is built to support that decision at all times.  It’s been an incredible decision for over 5 years and has me believing more strongly than ever that when it comes to long term success, Motivation Can’t and Willpower Won’t.        

A Lifestyle of Misery?  I’ll Pass

 The next time you watch The Biggest Loser, The Crossfit Games [139], infomercials that promote insane workouts, or any “proven” deprivation diet plan that tells you “C’mon, you can do it.!” stop and think.  Instead of getting fired up for a short time by the testimonials and the pumped up music, ask yourself:  “How long can this motivation and willpower I’m feeling possibly last?  How has this approach worked out for me in the past?” Maybe then you’ll see what I see:  These are harmful programs promoting an unsustainable, miserable lifestyle that I could never enjoy at any weight.

__________________

If I’m Feeling Pain, I’m Doing EET Wrong!

Most diet and exercise plans try to convince you a to stay motivated by presenting painful diet and exercise plans as fun.  I say “That Emperor has no clothes!”  Once I found out I didn’t need pain to succeed I definitely didn’t find it fun any more.  Therefore, EET teaches the opposite:

If I’m EVER in pain on my EET Plan, whether physical or psychological, I’m doing EET wrong.  I stop whatever I’m doing, and find a way to enjoy my EET plan immediately so I can be excited about staying with it!

photo credit: crossfitpaleodietfitnessclasses

  Questions?  Contact us at  eetfit@gmail.com     

disclaimer oct 2012

Study: Meal Timing w Same Calories, Macros = More Weight Loss, Better Blood Markers for Diabetics

diabetic meal timing study

 

Confirming EET’s claims for the last 5+ years, meal timing for diabetics works.  Consistent with  recent meal timing studies, this study confirmed the benefits of two earlier meals (breakfast and lunch) vs six smaller meals.  Type 2 Diabetics lost 2 additional pounds over 12 weeks eating the exact same diet. Many other health markers related to diabetes and obesity were improved as well:

Conclusions:

Eating only breakfast and lunch reduced body weight, HFC, fasting plasma glucose, C-peptide and glucagon, and increased OGIS, more than the same caloric restriction split into six meals. These results suggest that, for type 2 diabetic patients on a hypoenergetic diet, eating larger breakfasts and lunches may be more beneficial than six smaller meals during the day.

From: Eating two larger meals a day…. Diabetologia Aug 2014

Timing is Everything for Diabetics

EET reported far more dramatic but similar findings in our Diabetic Timing Diet Dr. Supervised Trial 3 years earlier in 2011….

diabetic eet timing diet study

The big difference between EET’s study and the study above was The EET Diabetic Timing Diet had no restrictions or required exercise whatsoever, just guidelines. Not as scientific as the controlled study above, EET’s results using an unrestricted timing diet are far more real world for practical applications.

No one is going to only eat breakfast and lunch consistently for years–night eating is too awesome. Very very few (as in almost no one) are going to manage their calories and macros for the long term, either. EET’s complete freedom of choice is a solution dieters can learn to manage, with results that can last.

What else can EET Fitness‘ new paradigm since 2008 teach you other than basic metabolic timing? A lot, if you’re willing to learn.

 For questions or for a free pdf of EET’s 2011 Diabetic Timing Diet Trial,  Contact us at  eetfit@gmail.com     

disclaimer oct 2012

New Harvard Study: Meal Timing Effects Metabolic Rate, Blood Markers For Obesity

meal timing follow up study

 

Yet another study shows the benefits of metabolic timing.  The takeaway from this highly controlled follow up to the 2013 Harvard study that showed meal timing increased weight loss is not just the decrease in metabolic rate for late eaters.  It’s the difference in many other health markers that are directly correlated to obesity:

Conclusions:

Eating late is associated with decreased resting-energy expenditure, decreased fasting carbohydrate oxidation, decreased glucose tolerance, blunted daily profile in free cortisol concentrations and decreased thermal effect of food on Twrist. These results may be implicated in the differential effects of meal timing on metabolic health.

From: Meal timing affects glucose tolerance, substrate oxidation and circadian-related variables: A randomized, crossover trial Intl Jour of Obesity 2015

EET the new paradigm

There are now multiple studies showing the benefits of metabolic timing.  For example this, and this, and this to share a few.  Some show dramatic results. What else can EET Fitness‘ new paradigm since 2008 teach you other than basic metabolic timing? A lot, if you’re willing to learn.

  Questions?  Contact us at  eetfit@gmail.com     

disclaimer oct 2012

Time Based Diets: Is EET or IF Cure For Obesity and Diabetes? Basics Video

SHOW 2 SLIDE 4 TABLE EET VS IF

 The chart above and video below cover details of the two major time based diets: The Eating and Exercise Timing (EET) Fitness Plan and Intermittent Fasting (IF).

Could time based diets be the lasting cure for obesity and diabetes that decades of calorie counting, portion control and countless other restrictions has failed to produce? Part 1 of this “TIME to Get Fit!” TV Show overviews these two established uses of time for weight loss, health and a different relationship with food.

  Questions?  Contact us at  eetfit@gmail.com     

disclaimer oct 2012

The New Paradigm: A Metabolic and Behavioral Timing Diet to reverse the obesity and diabetic epidemics. A systematic review of clinical and nonclinical evidence.

25yo yo katan no more studies

A work in progress by EET Fitness with help from experienced researchers– will also feature a new teaching protocol….more coming soon….

The New Paradigm:  A Metabolic and Behavioral Timing Diet to reverse the obesity and diabetic epidemics.  A systematic review of clinical and nonclinical evidence.

Background                   

In 2009, The New England Journal of Medicine (NEJM) published an unprecedented obesity study designed to establish “population-wide recommendations by public health officials” (1).  The study concluded that “behavioral factors rather than macronutrient metabolism are the main influences on weight loss.”  Researchers said no more conventional diet trials were needed and called for “a new paradigm” in pursuing long-term weight loss.   Every major obesity and chronic disease study before and since has confirmed the findings of the 2009 NEJM study (2); yet no meaningful changes to conventional diet and exercise programs have been adopted by clinicians or public health officials (3, 4).

(1) Comparison of Weight Loss Diets with Different Compositions of Fat, Protein and Carbohydrates – Established that “behavioral factors” rather than macronutrient metabolism is the main influence on weight loss. New Eng Jour Med Feb 2009 http://www.nejm.org/doi/full/10.1056/NEJMoa0804748

(2) Does the Method of Weight Loss Effect Long-Term Changes in Weight, Body Composition or Chronic Disease in Weight, Body Composition or Chronic Disease Risk Factors in Overweight or Obese Adults? A Systematic Review. PLOS 1  Oct 2014  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198137/

(3) Treating Obesity Seriously: When recommendations for change confront biological adaptations.  The Lancet April 2015  http://www.thelancet.com/…/PIIS2213-8587%2815%2900…/abstract

(4) Changes in body composition over 8 years in a randomized trial of a lifestyle intervention: The look AHEAD study Study was cancelled after 10 years and $170 million due to lack of results. Intervention Participants had small weight loss – more fat than muscle.  http://onlinelibrary.wiley.com/doi/10.1002/oby.21005/full

EET the new paradigm

image001

  • NO CALORIE OR POINT COUNTING
  • NO PORTION CONTROL
  • NO FOOD RESTRICTIONS
  • NO REQUIRED EXERCISE

  Questions ?  contact us at  eetfit@gmail.com     

disclaimer oct 2012

Spurs, Warriors Win! Celebrate w Food Timing In Marin! 10 Amazing Foods For Weight Loss

super duper burger slide 4

 Man have I been lucky with my sports teams over the last 5 years!  In Basketball I love the Spurs and Warriors, baseball the Giants and Cardinals, and the 49ers in football.  While watching these teams rack up wins and championships, do I crave a workout?  A yoga session?  A “whole foods” meal?  HELL NO!  I crave amazing, decadent food in huge quantities!

However, I also enjoy maintaining my weight and fitness, and that’s why the following maxim is such a huge part of The EET Fitness Plan:

eat treats to lose weight slide 2

Finding and timing the best treats is a real art form, especially in Marin County, California. Marin may be the home of the most scenic beauty in the world.  However, Marin is DEFINITELY one of the most misguided areas in the world for what is truly “healthy” food and healthy eating.  Thank God it’s not all organic tofu and Veggie Grills. In this video I show you 10 of the amazing hidden gems I’ve found over the years that keep me happily and healthily EETing!  If you don’t have time for the whole show I’ve shared 5 above and below.  GO SPURS AND WARRIORS!!

Got any other amazing places to eat in Marin that really work for your diet/fitness plan?  Questions about EET?  Let us know–we’re always looking!  Post here or email  eetfit@gmail.com 

WARNING!  Some content not suitable for yo-yo dieters, the food police and food snobs–BUT — some is!! :-)

bar bocce pizza slide 12sol food slide 6taco janes slide 10

     

disclaimer oct 2012

Greatest Weight Loss Study NEVER Told $170 Million 10 Year Obesity Failure

results slide from tv show

 The video below covers details of the largest, most comprehensive controlled weight loss study ever:  The Look AHEAD Study.  Ever hear of it?  Probably not.  This video explains why.

Before the clear findings of the 2009 NEJM “Study of Studies” on the entire obese population, in 2001,  The Look AHEAD (Action for Health in Diabetes) Study began.   It was scheduled for an astounding 12 years, testing 5000 participants prescreened for motivation.   The study invested $170 million dollars to create and properly staff 17 newly created health centers around the country to see if “this time could be different” for Type 2 Diabetics whose lives depend on managing their weight.  The results were carefully tracked for nearly 10 years (even body fat %!).  Every “proven” method for lasting weight loss was utilized and put to the ultimate test.  Examples include:

  • Calorie Restriction Diets
  • Portion Control and Prepackaged Portions
  • Behavioral Counseling
  • Motivation and team incentives (campaigns)
  • Group Support from provided by the best obesity, nutrition and exercise experts
  • Exercise Requirements
  • Activity Requirements

How’d it go and what does it mean to you?  Here’s a sneak preview then please watch the video because EET Fitness believes you need to know the truth about the long-term costs of restrictive diets and science has spoken (again)….

stopped for futility

  Questions?  Contact us at  eetfit@gmail.com     

disclaimer oct 2012

Curing Binges by Stress Eating Using Sweet and Salty Combos and EET Timing!

binge cure

So here’s how it went down.  Massive stress to start my week and suddenly late last night there is was again:  The overwhelming urge to binge.   See, I love food.  It comforts me and makes me happy to eat it.  A LOT of it.  So it only makes sense that when everything else seems to be going wrong, my body is gonna steer me towards the one thing that feels right–AMAZING FOOD IN MASSIVE QUANTITIES.  I see nothing wrong with that, because there is nothing wrong with that!  So, off to the kitchen I went….

Here were my thoughts, as always based around the two keys to my Eating Philosophy:

KEY #1 TIMING:  I really want to eat a lot, but my weekly EET Timing Plan did not anticipate a late night binge.  No way am I fighting this urge, it’s TIME to eat!  So, what should I eat to make this a satisfying binge?

KEY #2 SATISFACTION:    I knew my binge would include

  • Protein – at least 10g
  • Fiber –     at least 5 g
  • Veggies   at least 1 serving
  • Water     at least 1 large glass
  • CARBS — unlimited and unrestricted amount to be determined

I didn’t think about anything but the carbs consciously.   After 7 years of following EET I’ve trained myself to only eat in meals that include 10-5-1-1 and since a binge is nothing more than another time to eat, it’s going to be a meal.  So the only question for me was what “carby” items to eat to make this meal incredibly satisfying, and complete another successful EET Binge.

YES.  In the world of EET, you can successfully binge.  You don’t need to exercise first. or after, in fact I would advise against it with rare exceptions.  Binging successfully is a required skill imho if you’re going to truly love food right along with your weight loss and fitness plan for life.  Otherwise, your efforts will forever be doomed to the following source of never-ending stress and unhappiness:

  • Cognitive Dissonance: The mental stress or discomfort experienced by an individual who holds two or more contradictory beliefs, ideas, or values at the same time, or is confronted by new information that conflicts with existing beliefs, ideas, or values (EET translation: want to lose weight, but want to eat a lot!).  Source: Wikipedia

Anyhow, back to a more enjoyable topic:  my binge!  My first thought for carb satisfaction was the massive amount of candy “in stock” (gotta love those easter blowouts!).  However, I immediately ruled that out because I knew no amount could ever satsify me.  I actually heard myself saying my little mantra to remind me of prior unsatisfying candy binges: “Candy is the road to nowhere”.   I made it to the kitchen still unsure, so I started my binge by cooking a low fat sausage and some veggies I enjoy.  No need to rush through this–I like to ENJOY every bite of food I eat, binge or otherwise.  While cooking I started poking around looking for that food or foods that could prove WORTHY of my binging upon them.

I  saw the last of Mrs. EET’s home baked M and M Cookies and my mouth started seriously watering.  BINGO!  That would be a part of the binge action!  But I didn’t grab and start wolfing down cookies.  How is that satisfying?  I knew a couple of cookies could be a part of an amazing meal,  and truly WANTED to wait until I had the entire binge mapped out before indulging.  I was effortlessly WAITING.  This meant I was practicing an incredibly valuable EET Timing skill during a binge!

A few minutes later the sausage was done.  I’m still looking for that missing link (haha) to allow me to enjoy my binge as much as possible. How do you enjoy a binge?  Easy:

  • Enjoyable Binge:  You eat just enough food to be satisfied, and you can stop without feeling guilt or later regret because you “minimized the damage”.

I’m busy opening and closing cabinets and the fridge and freezer looking for that missing ingredient to ice another winning binge, and I’ll admit, I was starting to get a bit anxious. “Just wait Jon….Amazing food is on the way….”  Suddenly, there it was:  SWEET AND SALTY COMBOS!   Absolutely perfect!  Why?

  • I could fill a measuring cup with them and feel like it’s a lot of food
  • I could take my time savoring them without feeling like I’m trying to follow silly “chew your food slowly” advice.  Most foods I like to eat fast and I’m not going to fight that!
  • They taste great but I don’t love them all that much, so they fit perfectly into my binge meal because they would be my “finisher” that I could eat for a long TIME and then tell myself to stop eating.
  • NOT FORCE MYSELF.  TELL MYSELF.  If I needed to eat more after the combos, I most certainly would have.  But, by thinking of binges in terms of TIME spent eating, I was confident this would be enough TIME and SATISFACTION from amazing food that I loved to happily stop eating.

combos cup

The morning after, evidence of my successful binge

BINGE RESULTS?

Fantastically successful!    I ate my meal and felt great about it.  Why shouldn’t I?   I was eating foods I enjoy in the amounts I enjoy – EET’s most famous claim to fame (well not exactly fame yet, but whatever…).  I stopped comfortably and easily after the last combo (it was a caramel creme for those keeping score).  It’s important and very comforting to note that I don’t have my weekly official weigh in scheduled until Saturday after my exercise so my chances of losing weight this week are still very good.   And I finally got around to enjoying those Sweet and Salty Combos because they weren’t doing it for me during my normal high carb meals.  I hate seeing amazing food wasted!

 

cover art ice cream on side (2)

image001

  • NO CALORIE OR POINT COUNTING
  • NO PORTION CONTROL
  • NO FOOD RESTRICTIONS
  • NO REQUIRED EXERCISE

 If you want Guideline 11 of EET’s Book The Only Good Thing About Stress is Stress Eating

sent to your email for FREE or if you have Questions or comments

 Contact us at  eetfit@gmail.com     

disclaimer oct 2012