The Best Diet To Lose Weight – The Feast And Famine Cycle
When it comes to the best diet to lose weight, the feast and famine cycle is at the very top. This is because humans have been predestined to follow this dieting cycle since we first stepped foot on this planet. In the past, food wasn’t always readily available like it is today. We would go days without eating while searching for food and then gorge ourselves when food was available again. By alternating between periods of eating and fasting, we can emulate a diet similar to what our ancestors would have eaten.
By following the feast and famine cycle, our body is forced to use stored fat as energy, leading to weight loss. This method of eating also helps regulate insulin levels and reduces inflammation in the body, which both contribute to weight gain.
The Best Diet To Lose Weight – The Feast And Famine Cycle
From a biological standpoint, we haven’t changed much since our hunter-gatherer days so our bodies still have an instinctual desire to feast and famine. However, instead of experiencing periods of abundance followed by scarcity, we are blessed with a constant state of abundance. Unfortunately, we have an excess of highly processed and calorie-dense foods available. If not properly managed, consumption of these foods leads to weight gain and other health issues.1
The Best Diet To Lose Weight – The Feast
The feast part of the cycle refers to the period where you can eat normally without any restrictions. This usually lasts from 8-12 hours, depending on your personal preference and schedule. During this time, you can consume all your daily calorie needs and indulge in your favorite foods.
The Best Diet To Lose Weight – The Famine
The famine part of the cycle refers to the period where you restrict your calorie intake or completely fast for a set amount of time. This can range from 12-24 hours, depending on the type of fasting chosen. During this time, you are allowed to consume only a limited amount of calories, usually in the form of liquids such as water, tea, or coffee without sugar.
The Best Diet To Lose Weight – Intermittent Fasting
Intermittent fasting is a form of the feast and famine diet that has become increasingly popular in recent years as a weight loss method. It involves cycling between periods of eating and fasting, with the most common schedule being 16 hours of fasting followed by an 8-hour eating window.2
Alternate-Day Fasting is another type of intermittent fasting diet that involves alternating between fasting and eating normally. On fasting days, solid food intake is restricted from somewhere between 0 and 25% of the typical caloric intake. On non-fasting days, individuals are allowed to eat as much as they wish.3
One of the main reasons for the increase in popularity is that most intermittent fasting programs don’t restrict what you eat, but rather when you eat. This can be appealing to many people who struggle with traditional diets that require cutting out certain foods or drastically reducing calorie intake.
How Does Intermittent Fasting Help With Weight Loss?
During the fasting period, your body exhausts its glucose (carbohydrate) stores and starts burning stored fat for energy. This process, known as ketosis, results in weight loss as your body breaks down fat cells. When our body is in ketosis, it becomes more efficient at using stored fat as energy. As a result, the body improves at breaking down and utilizing its fat stores for fuel. This is why the ketogenic diet has gained popularity as a weight loss tool.4
Intermittent Fasting Helps Regulate Hunger Hormones
Intermittent fasting also helps to regulate hormone levels that play a role in hunger and satiety, such as insulin and ghrelin. This can lead to a decreased appetite and ultimately, fewer calories consumed.
Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When we eat, our bodies release insulin to help move glucose (sugar) from the bloodstream into our cells for energy. However, when we consistently consume high amounts of carbohydrates and sugars, our bodies can become resistant to insulin and require higher levels to be released in order to maintain stable blood sugar levels. This leads to overproduction of insulin, which causes an increase in fat storage and weight gain.5
Intermittent fasting helps regulate insulin levels by allowing the body to go longer periods without food, which gives the pancreas a break from constantly producing insulin. This helps improve insulin sensitivity, meaning our bodies become more efficient at using this hormone to manage blood sugar levels. As a result, our bodies require less insulin overall, leading to decreased fat storage and weight loss.6
In addition to regulating insulin, intermittent fasting also has an impact on the hormone ghrelin. Ghrelin is known as the “hunger hormone” because it stimulates appetite and increases food intake. When we fast for extended periods of time, ghrelin levels decrease, leading to reduced feelings of hunger. This makes it easier to stick to a calorie-controlled diet and avoid overeating.7
Moreover, intermittent fasting has been shown to increase the production of human growth hormone (HGH), which plays a role in metabolism and muscle growth. Higher levels of HGH have been linked to increased fat burning potential and improved body composition.8
Overall, intermittent fasting has a positive impact on hormone levels, leading to reduced appetite and improved metabolic health. This makes it easier to stick to a healthy diet and achieve weight loss goals.
Read more about the hormones involved in fat loss.
Intermittent Fasting Improves Cardiovascular Health
Intermittent fasting has been found to reduce blood pressure levels. High blood pressure is a significant risk factor for heart disease and stroke, as it puts added strain on the heart and blood vessels. Studies have shown that intermittent fasting can lower both systolic and diastolic blood pressure, leading to a decrease in overall risk for cardiovascular disease.9
Intermittent fasting also helps reduce inflammation in the body. Chronic inflammation is linked to various chronic diseases, including cardiovascular disease. Studies have shown that intermittent fasting lowers levels of inflammatory markers in the body, reducing the risk of developing heart disease.10
Read more about how fasting reduces inflammation.
The Best Diet To Lose Weight – Diet Variation
While there are numerous benefits to intermittent fasting, it is important to ensure that we are consuming enough calories during our feeding window. If we do not eat enough during the feeding period, we constantly remain in a catabolic state, where our body breaks down muscle tissue for energy. This is detrimental to our health over the long-term and cannot be sustained indefinitely. I see so many people who are over-fasting and their health is suffering. For true health, fasting has to coincide with feasting.
Diet Variation And The mTor Pathway
Interchanging days of fasting with days of feasting, as well as varying the types of food we consume, is known as diet variation. One major pathway that is affected by diet variation is the mTor pathway. This cellular signaling pathway plays a crucial role in regulating cell growth, metabolism, and survival by acting as a sensor for nutrient availability and energy status in the body.
During feasting, when there are plenty of nutrients available, mTor is activated, leading to cell growth and protein synthesis. However, during fasting, when nutrients are limited, mTor activity decreases. This decrease in mTor activity triggers a series of events that lead to a shift in our metabolism from using glucose for energy to using fat. This cycle of activation and inhibition of the mTor pathway during feasting and famine is essential for maintaining optimal metabolism and cellular health.11
Common Diet Variation Schedules
The 5-1-1 diet is a popular diet variation method that consists of a weekly schedule of 5 intermittent fast days, 1 fast day, and 1 feast day. Other common weekly diet variations include the 4-2-1 (4 intermittent fast days, 2 fast days, and 1 feast day) and the 3-2-2 (3 intermittent fast days, 2 fast days, and 2 feast days).
The Benefits Of Water Fasting
Water fasting, particularly for 3-5 days, has significant detoxifying benefits. By consuming only water, our body is given a break and can reset itself. This process not only cleanses the body but also promotes better digestion and gut health.
Additionally, studies have shown that water fasts improve insulin sensitivity. This is because the body utilizes its fat stores for energy instead of relying on sugar consumption, leading to better blood sugar management. Water fasts also have profound effect on reducing inflammation in the body. A short break from eating allows our immune system to repair and regenerate, leading to a healthier body.12 13
However, it is important to note that water fasting should not be done continuously and must be accompanied by feasting days. This means that after completing a 5-day water fast, one must partake in sufficient feast days to replenish their body’s nutrients.
The Best Diet To Lose Weight – The Cellular Healing Diet
Taking it a step further, successful weight loss is aided by consuming healthier food choices during the eating window. A balanced and nutritious diet like my Cellular Healing Diet focuses on the consumption of high-quality fats, moderate protein, and minimal carbohydrates.
This aligns with our ancestor’s diets, which were primarily centered around nutrient-dense animal products. The pillars of a healthful diet include grass-fed meat, nutrient-rich bone broth, and organ meats. It is vital to choose animals that have been ethically raised naturally, as commercial farms typically use a cocktail of corn, grains, antibiotics, growth hormones, and other harmful chemicals in their livestock feed.14
Grass-fed meat is a noteworthy source of protein, vitamins, minerals, and healthy fats. It is abundant in essential fatty acids like omega-3s and conjugated linoleic acid (CLA), nutrients deficient in grain-fed meats.15 Furthermore, grass-fed meat is far more nutritious than grain-fed varieties with its higher antioxidant, beta-carotene, iron, zinc, vitamin E, and B vitamin content. Associated health benefits include reduced inflammation, enhanced heart health, lower cholesterol levels, improved muscle mass, and better digestive health.16 17
Fish is another indispensable element of a balanced diet due to its rich concentration of omega-3 fatty acids EPA and DHA.18 These fatty acids are integral to brain function, cell membrane fluidity, and inflammation reduction. Oily fish such as salmon, mackerel, and sardines are especially beneficial due to their high DHA and EPA content. These have been extensively studied and found to decrease cognitive decline risk, enhance memory, and exhibit antidepressant properties.19
Alongside animal products, healthy fats like olive oil and coconut oil are vital for maintaining cellular membrane health. Olive oil is filled with polyphenols, potent antioxidants that fight inflammation and safeguard against chronic diseases.20 Coconut oil, meanwhile, is brimming with lauric acid, possessing antiviral and antibacterial properties that aid the immune system.21
Non-starchy vegetables and organic leafy greens offer a wealth of essential vitamins, minerals, and dietary fiber. They provide vital antioxidants that mitigate inflammation and shield against free radicals. Nutrient-dense cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts as well as dark leafy greens such as kale are particularly recommended for overall health.22 23
Although optional, incorporating certain foods in moderation can enhance dietary variety. These include beans, lentils, nuts, seeds, low-glycemic fruits, and dark chocolate. These nourishments provide supplemental nutrients, fiber, and healthy fats.24 25 26 27
If you are not accustomed to eating a natural diet, initially start with a feast and famine diet of your liking. When you are ready, start incorporating foods from the Cellular Healing Diet to both lose weight and take your health to the next level.
The Best Diet To Lose Weight – The Feast And Famine Cycle
The feast and famine cycle is the best diet to lose weight and improve overall health. By following intermittent fasting and a diet similar to what our ancestors ate, we can naturally improve our health while establishing a healthy weight.
Read more about losing weight.
References
1 Poti JM, Braga B, Qin B. Ultra-processed Food Intake and Obesity: What Really Matters for Health-Processing or Nutrient Content? Curr Obes Rep. 2017 Dec;6(4):420-431. doi: 10.1007/s13679-017-0285-4. PMID: 29071481; PMCID: PMC5787353.
2 Wang Y, Wu R. The Effect of Fasting on Human Metabolism and Psychological Health. Dis Markers. 2022 Jan 5;2022:5653739. doi: 10.1155/2022/5653739. PMID: 35035610; PMCID: PMC8754590.
3 Cui Y, Cai T, Zhou Z, Mu Y, Lu Y, Gao Z, Wu J, Zhang Y. Health Effects of Alternate-Day Fasting in Adults: A Systematic Review and Meta-Analysis. Front Nutr. 2020 Nov 24;7:586036. doi: 10.3389/fnut.2020.586036. PMID: 33330587; PMCID: PMC7732631.
4 Masood W, Annamaraju P, Khan Suheb MZ, et al. Ketogenic Diet. [Updated 2023 Jun 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
5 Verkouter I, Noordam R, le Cessie S, van Dam RM, Lamb HJ, Rosendaal FR, van Heemst D, de Mutsert R. The Association between Adult Weight Gain and Insulin Resistance at Middle Age: Mediation by Visceral Fat and Liver Fat. J Clin Med. 2019 Sep 28;8(10):1559. doi: 10.3390/jcm8101559. PMID: 31569345; PMCID: PMC6832997.
6 Barnosky AR, Hoddy KK, Unterman TG, Varady KA. Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. 2014 Oct;164(4):302-11. doi: 10.1016/j.trsl.2014.05.013. Epub 2014 Jun 12. PMID: 24993615.
7 Hollstein T, Basolo A, Unlu Y, Ando T, Walter M, Krakoff J, Piaggi P. Effects of Short-term Fasting on Ghrelin/GH/IGF-1 Axis in Healthy Humans: The Role of Ghrelin in the Thrifty Phenotype. J Clin Endocrinol Metab. 2022 Aug 18;107(9):e3769-e3780. doi: 10.1210/clinem/dgac353. PMID: 35678263; PMCID: PMC9387714.
8 Ho KY, Veldhuis JD, Johnson ML, Furlanetto R, Evans WS, Alberti KG, Thorner MO. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988 Apr;81(4):968-75. doi: 10.1172/JCI113450. PMID: 3127426; PMCID: PMC329619.
9 Dong TA, Sandesara PB, Dhindsa DS, Mehta A, Arneson LC, Dollar AL, Taub PR, Sperling LS. Intermittent Fasting: A Heart Healthy Dietary Pattern? Am J Med. 2020 Aug;133(8):901-907. doi: 10.1016/j.amjmed.2020.03.030. Epub 2020 Apr 21. PMID: 32330491; PMCID: PMC7415631.
10 Mulas A, Cienfuegos S, Ezpeleta M, Lin S, Pavlou V, Varady KA. Effect of intermittent fasting on circulating inflammatory markers in obesity: A review of human trials. Front Nutr. 2023 Apr 17;10:1146924. doi: 10.3389/fnut.2023.1146924. PMID: 37139450; PMCID: PMC10149732.
11 Attinà A, Leggeri C, Paroni R, Pivari F, Dei Cas M, Mingione A, Dri M, Marchetti M, Di Renzo L. Fasting: How to Guide. Nutrients. 2021 May 7;13(5):1570. doi: 10.3390/nu13051570. PMID: 34067055; PMCID: PMC8151159.
12 Attinà A, Leggeri C, Paroni R, Pivari F, Dei Cas M, Mingione A, Dri M, Marchetti M, Di Renzo L. Fasting: How to Guide. Nutrients. 2021 May 7;13(5):1570. doi: 10.3390/nu13051570. PMID: 34067055; PMCID: PMC8151159.
13 Scharf E, Zeiler E, Ncube M, Kolbe P, Hwang SY, Goldhamer A, Myers TR. The Effects of Prolonged Water-Only Fasting and Refeeding on Markers of Cardiometabolic Risk. Nutrients. 2022 Mar 11;14(6):1183. doi: 10.3390/nu14061183. PMID: 35334843; PMCID: PMC8951503.
14 Soares D, Silva L, Duarte S, Pena A, Pereira A. Glyphosate Use, Toxicity and Occurrence in Food. Foods. 2021 Nov 12;10(11):2785. doi: 10.3390/foods10112785. PMID: 34829065; PMCID: PMC8622992.
15 Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010 Mar 10;9:10. doi: 10.1186/1475-2891-9-10. PMID: 20219103; PMCID: PMC2846864.
16 Nogoy KMC, Sun B, Shin S, Lee Y, Zi Li X, Choi SH, Park S. Fatty Acid Composition of Grain- and Grass-Fed Beef and Their Nutritional Value and Health Implication. Food Sci Anim Resour. 2022 Jan;42(1):18-33. doi: 10.5851/kosfa.2021.e73. Epub 2022 Jan 1. PMID: 35028571; PMCID: PMC8728510.
17 WebMD Editorial Contributors. (2020, October 5). Grass-Fed Beef: Is It Good for You? WebMD. https://www.webmd.com/diet/grass-fed-beef-good-for-you
18 Sherratt SCR, Juliano RA, Copland C, Bhatt DL, Libby P, Mason RP. EPA and DHA containing phospholipids have contrasting effects on membrane structure. J Lipid Res. 2021;62:100106. doi: 10.1016/j.jlr.2021.100106. Epub 2021 Aug 13. PMID: 34400132; PMCID: PMC8430377.
19 von Schacky C. Importance of EPA and DHA Blood Levels in Brain Structure and Function. Nutrients. 2021 Mar 25;13(4):1074. doi: 10.3390/nu13041074. PMID: 33806218; PMCID: PMC8066148.
20 Foscolou A, Critselis E, Panagiotakos D. Olive oil consumption and human health: A narrative review. Maturitas. 2018 Dec;118:60-66. doi: 10.1016/j.maturitas.2018.10.013. Epub 2018 Oct 26. PMID: 30415757.
21 Joshi S, Kaushik V, Gode V, Mhaskar S. Coconut Oil and Immunity: What do we really know about it so far? J Assoc Physicians India. 2020 Jul;68(7):67-72. PMID: 32602684.
22 Stuetz W, Gowele V, Kinabo J, Bundala N, Mbwana H, Rybak C, Eleraky L, Lambert C, Biesalski HK. Consumption of Dark Green Leafy Vegetables Predicts Vitamin A and Iron Intake and Status among Female Small-Scale Farmers in Tanzania. Nutrients. 2019 May 7;11(5):1025. doi: 10.3390/nu11051025. PMID: 31067775; PMCID: PMC6567817.
23 López-Chillón MT, Carazo-Díaz C, Prieto-Merino D, Zafrilla P, Moreno DA, Villaño D. Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects. Clin Nutr. 2019 Apr;38(2):745-752. doi: 10.1016/j.clnu.2018.03.006. Epub 2018 Mar 13. PMID: 29573889.
24 Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT. Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Adv Nutr. 2022 Dec 22;13(6):2136-2148. doi: 10.1093/advances/nmac077. PMID: 36041171; PMCID: PMC9776667.
25 Bouchenak M, Lamri-Senhadji M. Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013 Mar;16(3):185-98. doi: 10.1089/jmf.2011.0238. Epub 2013 Feb 11. PMID: 23398387.
26 Jenkins DJ, Srichaikul K, Kendall CW, Sievenpiper JL, Abdulnour S, Mirrahimi A, Meneses C, Nishi S, He X, Lee S, So YT, Esfahani A, Mitchell S, Parker TL, Vidgen E, Josse RG, Leiter LA. The relation of low glycaemic index fruit consumption to glycaemic control and risk factors for coronary heart disease in type 2 diabetes. Diabetologia. 2011 Feb;54(2):271-9. doi: 10.1007/s00125-010-1927-1. Epub 2010 Oct 27. PMID: 20978741; PMCID: PMC3017317.
27 Kerimi A, Williamson G. The cardiovascular benefits of dark chocolate. Vascul Pharmacol. 2015 Aug;71:11-5. doi: 10.1016/j.vph.2015.05.011. Epub 2015 May 27. PMID: 26026398.
