OVERVIEWS OF THE RESEARCH ON WEIGHT AND HEALTH
Butland, B. et al. (2007) Foresight, Tackling Obesities: Future Choices – Project report. London: Department of Innovation Universities and Skills.
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WEIGHT GAIN CAN BE CATCHING!
Christakis, N.A. and Fowler, J.H. (2007) The spread of obesity in a large social network over 32 years. New England Journal of Medicine, 357: 370–379.
HOW EXTERNAL FACTORS AFFECT WEIGHT
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HOW SNACKING AFFECTS WEIGHT
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HOW SLEEP AFFECTS WEIGHT
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Knutson, K.L. (2012) Does inadequate sleep play a role in vulnerability to obesity? American Journal of Human Biology, 24:361–371.
HOW ALCOHOL AFFECTS FAT METABOLISM
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RESEARCH ON THE MEASUREMENT OF OBESITY
Romero-Corral, A. et al. (2008) Accuracy of Body Mass Index to Diagnose Obesity in the US Adult Population. International Journal of Obesity, 32(6):959–966.
WHY IT CAN BE DIFFICULT TO LOSE WEIGHT AND KEEP IT OFF LONG-TERM
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THE EFFECTS OF YO-YO DIETING ON WEIGHT
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WHICH IS MORE IMPORTANT FOR WEIGHT LOSS – DIET OR EXERCISE?
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MEDICAL WEIGHT MANAGEMENT GUIDELINES
Scottish Intercollegiate Guidelines Network (2010) Management of obesity. Scottish Intercollegiate Guidelines Network, Edinburgh.
HEALTH STATISTICS
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HOW CHANGING MEAL FREQUENCY AFFECTS HORMONES, BLOOD SUGAR AND APPETITE
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IS INTERMITTENT FASTING MORE EFFECTIVE THAN CALORIE COUNTING?
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HOW FASTING AFFECTS YOUR METABOLIC RATE
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THE EFFECTS OF FASTING ON PEOPLE OF DIFFERENT WEIGHTS
Elia, M., Stubbs, R.J. and Henry, C.J.K. (1999) Differences in fat, carbohydrate and protein metabolism between lean and obese subjects undergoing total starvation. Obesity Research, 7(6):597–604.
OVERVIEW OF THE RESEARCH ON FASTING AND HEALTH
Johnstone, A.M. (2007) Fasting – the ultimate diet? Obesity Reviews, 8:211–222.
HOW FASTING AFFECTS RISK FACTORS FOR HEART DISEASE AND DIABETES
Carlson, O. et al. (2007) Impact of Reduced Meal Frequency Without Caloric Restriction on Glucose Regulation in Healthy, Normal Weight Middle-Aged Men and Women. Metabolism, 56(12):1729–1734.
Gomez, J.C. (2011) Press release: Study finds routine periodic fasting is good for your health, and your heart. [online] Available from: http://www.eurekalert.org/pub_releases/2011-04/imc-sfr033111.php [last accessed: 30/10/2012].
Halberg, N. et al. (2005) Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology, 99 (6):2128–2136.
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Heilbronn, L.K. et al. (2005) Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. Obesity Research, 13(3):574–581.
Varady, K.A. et al. (2009) Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. American Journal of Clinical Nutrition, 90(5):1138–1143.
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FASTING AND AUTOPHAGY
Alirezaei, M. et al. (2010) Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6): 702–710.
HOW RESTRICTING CALORIES OR FASTING MAY HELP PREVENT OR TREAT CANCER
Fontana, L. (2008) Long-term effects of calorie or protein restriction on serum IGF-1 and IGFBP-3 concentration in humans. Aging Cell, 7(5):681–687.
Johnson, J.B. (2008) Pretreatment with alternate day modified fast will permit higher dose and frequency of cancer chemotherapy and better cure rates. Medical Hypotheses, 72(4):381–382.
Lee, C. et al. (2012) Fasting cycles retard growth of tumors and sensitize a range of cancer cell types to chemotherapy. Science Translational Medicine, 4(124):124.
Longo, V.D. and Fontana, L. (2010) Calorie restriction and cancer prevention: metabolic and molecular mechanisms. Trends in Pharmacological Science, 31(2):89–98.
Safdie, F.M. et al. (2009) Fasting and cancer treatment in humans: a case series report. Aging, 1(12):988–1007.
THE CANCER-FIGHTING PROPERTIES OF GREEN TEA
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HOW FASTING AFFECTS INFLAMMATION
Aksungar, F.B., Topkaya, A.E. and Akyildiz, M. (2007) Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting. Annals of Nutrition and Metabolism, 51(1):88–95.
Dixit, V.D. et al. (2011) Controlled meal frequency without caloric restriction alters peripheral blood mononuclear cell cytokine production. Journal of Inflammation, 8:6.
Johnson, J.B. et al. (2007) Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radical Biology and Medicine, 42(5):665–674.
HOW FASTING AFFECTS FEMALE HORMONES
Alvero, R. et al. (1998) Effects of fasting on neuroendocrine function and follicle development in lean women. Journal of Clinical Endocrinology and Metabolism, 83:76–80.
Bergendahl, M. et al. (1999) Short-term fasting suppresses leptin and (conversely) activates disorderly growth hormone secretion in midluteal phase women – a clinical research center study. The Journal of Clinical Endocrinology and Metabolism, 84(3):883–894.
Hartman, M.L. et al. (1992) Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. The Journal of Clinical Endocrinology and Metabolism, 74(4):757–765.
Martin, B. et al. (2007) Sex-dependent metabolic, neuroendocrine and cognitive responses to dietary energy restriction and excess. Endocrinology, 148(9):4318–4333.
Soules, M.R. et al. (1994) Short-term fasting in normal women: absence of effect on gonadotrophin secretion and the menstrual cycle. Clinical Endocrinology, 40(6):725–731.
HOW THE MENSTRUAL CYCLE AFFECTS APPETITE
McNeil, J. and Doucet, E. (2012) Possible factors for altered energy balance across the menstrual cycle: a closer look at the severity of PMS, reward driven behaviours and leptin variations. European Journal of Obstetrics and Reproductive Biology, 163(1):5–10.
THE ROLE OF GROWTH HORMONE IN MAINTAINING MUSCLE MASS
Kanaley, J.A. et al. (1997) Human growth hormone response to repeated bouts of aerobic exercise. Journal of Applied Physiology, 83(5):1756–1761.
Moller, N. et al. (2009) Growth hormone and protein metabolism. Clinical Nutrition, 28(6):597–603.
Norrelund, H. et al. (2001) The protein-retaining effects of growth hormone during fasting involve inhibition of muscle-protein breakdown. Diabetes, 50(1):96–104.
PROTEIN AND BELLY FAT
Loenneke, J.P. et al. (2012) Quality protein is inversely related with abdominal fat. Nutrition and Metabolism, 9(1):5.
HOW MUCH EXERCISE DO YOU NEED?
World Health Organization (2010) Global Recommendations on Physical Activity for Health. Available at: http://whqlibdoc.who.int/publications/2010/9789241599979_eng.pdf
DOES EXERCISING WHILE FASTED AFFECT PERFORMANCE?
Chaouachi, A. et al. (2012) The effects of Ramadan intermittent fasting on athletic performance: Recommendations for the maintenance of physical fitness. Journal of Sports Sciences, 30(s1):S53–73.
Ferguson, L.M. et al. (2009) Effects of caloric restriction and overnight fasting on cycling endurance performance. Journal of Strength and Conditioning Research, 23(2):560–570.
Schisler, J.A. and Ianuzzo, C.D. (2007) Running to maintain cardiovascular fitness is not limited by short-term fasting or enhanced by carbohydrate supplementation. Journal of Physical Activity and Health, 4(1):101–112.
THE EFFECTS OF EXERCISING FASTED ON METABOLISM
Farah, N.M.F. and Gill, J.M.R. (2012) Effects of exercise before or after meal ingestion on fat balance and prostprandial metabolism in overweight men. British Journal of Nutrition, doi: 10.1017/S0007114512004448.
Hulston, C.J. et al. (2010) Training with low muscle glycogen enhances fat metabolism in well-trained cyclists. Medicine and Science in Sports and Exercise, 42(11):2046–2055.
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Trabelski, K. et al. (2012) Effects of fed- versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men. International Journal of Sports Nutrition and Exercise Metabolism, 22(1):11–18.
THE EFFECTS OF EXERCISING FASTED OR FED ON MUSCLES
Civitarese, A.E. et al. (2005) Glucose ingestion during exercise blunts exercise-induced gene expression of skeletal muscle oxidative genes. American Journal of Physiology – Endocrinology and Metabolism, 289:e1023–e1029.
Deldicque, L. et al. (2010) Increased p70s6k phosphorylation during intake of a protein-carbohydrate drink following resistance training in the fasted state. European Journal of Applied Physiology, 108(4):791–800.
Psilander, N. et al. (2012) Exercise with low glycogen increases PGC-1a gene expression in human skeletal muscle. European Journal of Applied Physiology, PMID: 23053125.
Stannard, S.R. et al. (2010) Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight fasted state. Journal of Science and Medicine in Sport, 13:465–469.
THE EFFECTS OF FASTING ON BALANCE
Johnson, S. and Leck, K. (2010) The effects of dietary fasting on physical balance among healthy young women. Nutrition Journal, 9:18.
HOW FASTING AFFECTS THE BRAIN
Halagappa, V.K. et al. (2007) Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer’s disease. Neurobiology of Disease, 26(1):212–220.
Kramer, A.F., Erickson, K.I. and Colcombe, S.J. (2006) Exercise, cognition, and the aging brain/Journal of Applied Physiology, 101(4):1237–1242.
Lieberman, H.R. (2008) A double-blind, placebo-controlled test of 2 d of calorie deprivation: effects on cognition, activity, sleep, and interstitial glucose concentrations. American Journal of Clinical Nutrition, 88:667–676.
Martin, B., Mattson, M.P. and Maudsley, S. (2006) Caloric restriction and intermittent fasting: two potential diets for successful brain aging. Ageing Research Reviews, 5(3):332–353.
Middleton, L.E. et al. (2011) Activity Energy Expenditure and Incident Cognitive Impairment in Older Adults. Archives of Internal Medicine, 171(14):1251–1257.
Rothman, S.M. and Mattson, M.P. (2012) Activity-dependent, stress-responsive BDNF signaling and the quest for optimal brain health and resilience throughout the lifespan. Neuroscience, 10.1016/j.neuroscience.2012.10.014. [Epub ahead of print].
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THE EFFECTS OF FASTING ON LIFESPAN
Johnson, J.B. (2006) The effect on health of alternate day calorie restriction: Eating less and more than needed on alternate days prolongs life. Medical Hypotheses, 67(2):209–211.
Trepanowski, J. (2011) Impact of caloric and dietary restriction regimens on markers of health and longevity in humans and animals: a summary of available findings. Nutrition Journal, 10:107.
A PRACTICAL GUIDE TO HELP YOU AVOID OVER-THINKING THINGS
Newbigging, S. (2012) THUNK! How to Think Less for Serenity and Success. Findhorn Press, Forres.
BEING SMART DOESN’T MEAN YOU HAVE MORE WILLPOWER
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WHY IT’S IMPORTANT TO PLAN YOUR FIRST MEAL AFTER A FAST
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