In the pursuit of weight loss and other health benefits, many people have turned to the paleo diet. This approach to eating focuses on the consumption of unprocessed whole foods, similar to how our ancestors ate. Research has shown that combining this eating style with intermittent fasting may not only help shed those extra pounds but also extend life expectancy.
Intermittent Fasting: A Key to Paleo Success
Intermittent fasting is a way of incorporating fasting into your daily or weekly routine without undergoing the extreme strain of prolonged fasting. Some people practice intermittent fasting by fasting for a few hours each day, while others prefer to fast every other day or with non-consecutive days.
Researchers from the University of Florida found that intermittent fasting, which they call a feast-or-famine diet, can capture the benefits of a regular fast. Their studies on animals have also revealed that fasting extends life span. However, they believe that extended fasting or drastically cutting calories is too difficult for humans to do on a regular basis.
A Feast and Famine Approach
The researchers conducted a study involving two dozen participants who feasted or fasted on alternate days for three weeks. On fasting days, they consumed 25% of their normal daily calories, while on feasting days, they ate 175% of their regular calories.
Before the study, the subjects had their blood pressure, weight, heart rate, blood sugar levels, blood cholesterol, markers of inflammation, and protective cell response genes measured.
At the end of the study, it was discovered that the feast-famine diet led to increased levels of sirtuin proteins such as SIRT 3 and SIRT1. These proteins protect cells and are believed to extend life expectancy. However, when participants took antioxidant supplements like vitamins C and E during the study, these higher beneficial levels diminished. This corresponds with other research suggesting that large amounts of supplemental antioxidants may negate the benefits of fasting or intense exercise.
The researchers believe that the body’s production of proteins like SIRT3 is stimulated by oxidative stress. This occurs when the body has more free radicals circulating than it can neutralize with antioxidants. Still, small amounts of free radicals can improve health by helping the body respond to protective physiological processes during fasting or exercise.
Intermittent fasting also reduces insulin levels, which may lower the risk of type 2 diabetes. In fact, study participants found it easier to consume fewer calories on fasting days than to overeat on feast days.
A Paleo Evolution
A common belief among paleo diet advocates is that our bodies evolved to be healthier when food was available on some days and not on others. They point out that health problems like heart disease, diabetes, and cancer have increased dramatically since foods have become readily available from supermarkets, restaurants, and fast food outlets.
For those who have struggled to lose weight and achieve their desired physique, intermittent fasting may be the solution. Studies like the one conducted in Florida show that this type of eating plan can be an effective way to cut back on your waistline and improve your health.
