Demi DotyMrs. LambertEnglish Comp II23 January 2014The Benefits of Intermittent FastingAn Annotated Bibliography”Being Healthy Is a Journey You Embark on Everyday.” India Today, 21 July 2014, p. 44. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=f6h&AN=97061603&site=eds-live. To become a healthier person one must pledge to work at it each and every day. A healthy lifestyle is not just something that one does every once in awhile. Unhealthy eating habits came to the forefront with the rise of genetically engineered wheat. This type of wheat provided ten times more than previously and prompted processed foods. Businesses bombed because the products now lasted longer, were cheaper to make, all the while creating foods that were not healthy for the body. Intermittent fasting is a healthy way to correct years of bad eating habits. Research from this article states, “Intermittent fasting helps with autophagy, a process where diseased and damaged cells are broken down and eliminated, leaving behind healthier cells.” Fasting is easier than one might think. A person goes into a stage of fasting each night when sleeping. All one needs to do is fast every other day for 16 hours. A person may then eat during the next eight hours. If this is done on a regular basis while eating healthy foods a person will acquire the utmost health advantages and lose weight. This is a good resource because it uses research to explain where unhealthy eating derived from and how to simply to intermittent fasting. I plan to use this resource in my paper, by quoting the research and explaining what authoghagy is. It will prove how intermittent fasting is beneficial to one’s overall health.Comber, Mary and Rangan Chatterjee. “Fasting for BEGINNERS. (Cover Story).” Health Magazine, Mar. 2018, p. 28. EBSCOhost,search.ebscohost.com/login.aspx?direct=true=f6h=127107761=eds-live. Research shows that the key to losing weight has more to do with when a person’s eats versus how much they eat. In 2012 the 5:2 Diet was thought to be just another gimmick to lose weight. This type of diet follows the guidelines of Intermittent fasting where one pattern their intake of food in sequences of eating and fasting Intermittent fasting gained notability first for weight loss.” Intermittent fasting reduces the risk of diabetes and heart disease to boost cellular repair and slow down the aging process.” In layman’s terms the advantage of this type of fasting is the fact that it gives the body a rest from the unceasing process of digestion. After 12 hours without eating autophagy takes place in the body which allows all kinds of cellular repair to take place. Consistently used, a person will see improvement in the amount of inflammation, blood-sugar level will be maintained. and your body will automatically clean up and repair cells. The key to intermittent fasting is choosing what time of day to eat works best for you. Dr. Chatterjee offers 6 steps to follow to be successful using intermittent fasting. 1) Choose a 12 hour time period to eat. 2) Be consistent, eat at the same time each day. 3) Drink water, coffee, herbal tea when in your fasting hours. 4) Have a support group, find someone to do it with. 5) If you fall off the wagon, do not quit- get back on schedule the next day. 6) Once you’ve mastered going without eating for 12 hours, move to a shorter eating period. The ultimate goal is to eat only during an 8 hour period. I think this is a great article because it provides research to back its claims. I plan to use this resource in my paper to explain how a beginner can successfully start intermittent fasting by choosing a 12 hours eating period and gradually work their way to only eating during an 8 hour period. I found the article very interesting and I like the idea of starting off gradually instead of going an entire 16 hours without eating. I feel this makes intermittent dieting do-able. Johnstone, A. “Fasting for Weight Loss: An Effective Strategy or Latest Dieting Trend?.” International Journal of Obesity, vol. 39, no. 5, May 2015, pp. 727-733. EBSCOhost, doi:10.1038/ijo.2014.214. Intermittent fasting is a quick way to achieve your goals of losing a considerable amount weight over a stretch of a small amount weeks. Meals high in protein are best suited for eating time periods to alleviate hunger and to continue to build muscles. Studies show that over a long period of time that a person has more success with alternate day fasting rather than intermittent fasting 7 days a week. If a person can train their body to eat during only the eight hour time period and fast during the other 16 this would be the perfect intervention to controlling weight and becoming overall healthier. I think this is a good article. It was rather lengthy and used a lot of difficult terminology. This article defined with the 5:2 diet is. ” The 5:2 diet has been popularised by 2 days a week (5:2) where ‘normal’ eating is resumed on non-diet days. It is a simple concept, which makes it easy to folly with no difficult calorie counting every other day.” I will use this resource in my paper to define the 5:2 diet as pertaining to intermittent fasting as an option one might choose instead of fasting 7 days straight. Lundy, John. “Some Choose Fasting as a Means to Manage Weight.” Duluth News-Tribune (MN), 13 Dec. 2016. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=nfh&AN=2W61897319494&site=eds-live. Many fast for religious reasons. In the Bible one finds that Jesus and Moses both fasted for 40 days and 40 nights. Other religious leaders such as Mohammed, Buddha, and Gandhi were recorded to have fasted for spiritual reasons. Intermittent fasting can be a good thing when it is used properly. Unfortunately, some look to intermittent fasting as a quick way to lose weight, and give up when immediate results are not seen. Others fall short when intermittent fasting because they overeat on the other days. It is important for one to learn to eat healthy and avoid the intake of a lot of sugar. When followed correctly intermittent fasting detoxes the body by giving your entire digestive system a much needed break. As with any diet, the experts all agree that one should consult a doctor before trying anything new. It is important to look at a person’s overall medical history to determine what is best for each person. Lundy notes, “It’s a good tool for the right person, It’s a horrible tool for the wrong person.” I think this is a good resource because it gives the reader the sound advice of consulting a physician before trying a new drastice method of eating and not eating. I plan to use the information about fasting for religious purposes and obtaining clearance from a physician before trying it. I found it beneficial learning about the proper types of food to eat on the non fasting days. Mulson, Jen. “Intermittent Fasting Offers Benefits beyond Weight Loss.” Gazette, the (Colorado Springs, CO), 26 Sept. 2017. EBSCOhost, search.ebscohost.com/login.aspx?direct=true=nfh=2W6245949210=eds-live. If a person is looking for a means to cutting down on their intake of calories the intermittent fasting diet could be the key to losing weight. Six hundred is the magic number of calories one needs to shoot for to keep a person’s metabolism going while not placing the body into famine mode. Some argue why fast if it is not part of your religious beliefs? It is a widely known fact that many different religious groups fast on a regular basis. According to the author, Jen Mulson, the reason most people are drawn to intermittent fasting is because of the weight loss factor. There are many other benefits to intermittent fasting such as more energy gained. Others who have now live by the plan share that fasting for twelve hours seems to work best. Dawn Shaub King, founder of Sol Food states, “Intermittent fasting give the body at least 12 hours every day where you’re not feeding it. It needs eight hours to understand it’s not going to digest food, and an additional four-plus hours to start detoxing and cleansing the body.” King notes that she did not initially start intermittent fasting as a means for losing weight, although she did. She claims that she feels the best she’s ever felt in her life. She thinks more clearly, has more energy, and is not hungry. Author, doctor, and journalist Michael Mosley wrote the best selling book, “The Fast Diet” “In his book he shares research on the promising effects that intermittent fasting has on longevity, cancer and neurologic disease.” This type of fasting is good for any person that is experiencing issues with blood sugar. I think this article is very informative and will be useful in my essay. It gives doctors research to back claims that it helps with more than just weight loss. Quirante, Brenan. “Intermittent Fasting: A Woman’s Diet Guide to Fat Loss.” Positive Health, no. 233, Oct. 2016, pp. 7-1. EBSCOhost, search.ebscohost.com/login.aspx?direct=true=awh=118269723=eds-live. Intermittent fasting is not necessarily the same thing as going on a diet, but rather a schedule of when to eat and when not to eat. Intermittent fasting is described as a period of time period when a person chooses simply to skip meals and then choose a time when they want to eat. Then this pattern is repeated. “Intermittent fasting is all about fasting then feasting.” Intermittent fasting does not necessarily stress the foods you eat, but more importantly when you need to eat. There are 3 different intermittent fasting techniques and methods that one can choose from. The first method is called the 16/8 Method. This method requires one to skip breakfast. The person would consume meals from 1:00 p.m. till around 9:00 p.m. This has the person fasting for 16 hours and eating for 8 hours. The second method of fasting is the Eat-Stop-Eat method which just so happens to be the most common type of intermittent fasting used. In this method a person will not eat for an entire 23 hours period of time. This is done a couple times a week. The third method is called the 5:2 Diet. This requires the person to take in only 500-600 calories two days a week, then one is free to eat the other five days. “The benefits of participating in some type of intermittent fasting weight loss, reduces insulin resistance. It also helps lower your blood sugar and fasting insulin levels. All these will help you be protected against Type 2 Diabetes.” It is good for you heart, and reduces the risk for diseases that affect the heart. I think this is a great article. It is probably overall the best article I have so far in my research. It give me important details to include in my essay on the types, definitions, and benefits of intermittent fasting. Shah, Allie. “Hunger Games: Is Intermittent Fasting Healthy?.” Star Tribune (Minneapolis, MN), 15 July 2014. EBSCOhost, search.ebscohost.com/login.aspx?direct=true=nfh=2W6616274070=eds-live. A thirty-four year old, Jake Nyberg often goes 20-24 hours without eating for better performance in his mind and body. Nyberg first began intermittent fasting as a challenge, after a local gym trainer said it would boost his metabolism. Now he fasts when he wants to reset his body. Researcher, Mark Mattson, claims eating three meals a day and a snack is what has led to an increase obesity and diabetes. When fasting the body uses up all of the glycogen stored in the liver and then moves on to using fatty acids located in fat cells.While many people encourage this kind of fast, others warn against it claiming that Americans simply eat too much and need to decrease the amount of food we consume. No matter which side of the argument one supports fasting is dangerous for “pregnant women, frail and elderly people, children, Type 1 diabetics and anyone prone to eating disorders.” I believe this is a very reliable resource because it provides first hand experience and also the opinions of doctors and researchers. This source will be useful in my essay by allowing me to use someone’s first hand experience to explain the process of intermittent fasting. Sifferlin, Alexandra. “What Diet Helps People Live the Longest?.” Time, vol. 185, no. 6/7, 23 Feb. 2015, p. 93. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=mih&AN=100945412&site=eds-live. One should strive to eat for a healthy body, not just to lose weight. If a person chooses to do intermittent fasting there are certain foods that needs to be included in the diet. “Many experts believe a diet high in vegetables, whole grains and some fat are necessary. But a meal plan for longevity might also mean cutting back on protein–and, some experts say reducing calories overall.” There are other researchers that believe that intermittent fasting is the most beneficial diet for longevity. It requires one to rotate normal food intake for a compact amount of time, then eating almost nothing for the remaining time period. Other experts in the field of nutrition recommend a diets with 25% less calories have proven to extend the life span in animal studies. All experts agree a diet with limited amounts of sugars is one of the most important things a person can do for their overall well-being. I think this was a good article. It discussed a variety of diet options with intermittent fasting being mentioned only in one paragraph I will more than likely use a portion of this article in my essay to explain that all researchers recommend limiting the intake of sugar. . Stacey, Michelle. “This Is Fasting?.” Women’s Health, vol. 14, no. 8, Oct. 2017, p. 106.EBSCOhost,search.ebscohost.com/login.aspx?direct=true=f6h=124767894=eds-live. Less than five years ago one would not have even considered a diet plan that consisted of fasting. Fast Forward to the year 2017, it is a popular approach that is being tried by many. Mark Mattson, PH.D suggest,”Beyond the health benefits, some people actually like it–and find it the easiest way to control their weight.” Mattson has actively studied intermittent fasting since 1990 and practiced it for many years. Other famous names that enjoy intermittent fasting are Beyonce and Jimmy Kimmel. The author of this article clears up the misconception that people believe that when one is fasting they are depriving themselves. This is false. It is a means of changing of when you take in your calories instead of the normal three course meals that most people are accustomed to. The fact that people do not have to count calories is one reason this plan is so effective. One should note when doing intermittent fasting there will be times when you are hungry but it is not unbearable. People are encouraged to give the plan at least two weeks and keep a detailed record of food intake, time, and how you feel. I think this is a great article. I like the tips for intermittent fasting. I will be using this in my essay. The article listed three different fasting records that was very informative and interesting to read. Verma, Abhinav. “Trend Forecast 2018: Health Trends That Will Be Big This Year.” Hindustan Times, 02 Jan. 2018. EBSCOhost, search.ebscohost.com/login.aspx?direct=true=nfh=2W61789835900=eds-live. Nutritionist Kavita Devgan and Kachan Patwardhan make predictions for the biggest health trends to expect in 2018.The top three trends are FOODMAPS Diet, Intermittent fasting, and sleep-inducing foods. Author Abhinav Verma states, “Intermittent fasting is defined as an eating pattern where one alternates between periods of eating and fasting.” The advantages of intermittent fasting is that each person can tailor it to fit their needs. There is no specific time period set for when one should start eating and begin the fast. It is suggested that a person take into consideration their own personal metabolism. “Intermittent fasting is an excellent way to boost your immune system and promote the growth of neurons, enhancing memory performance.” In my opinion this article was interesting. I do not think I will use it in my essay primarily because it is a repeat of what I’ve already stated in other articles. I did find it very interesting to read about the trend of FOODMAPS and sleep-inducing foods. Those are not pertinent to my research and essay, so this article will not be beneficial or add any new information to support my thesis.