Intermittent fasting made Paul White (51) of £ 372 a slender marathon finisher. This is his story.
The native of London Paul White was planning a one-month stay in a Wall Street bank in New York City, but after falling in love with an American, made the US a permanent home-where he fell in love with American food In the next 20 years, he rose from 200 to 372 pounds and was diagnosed with end-stage brain cancer in 2013.
"He was the guy I always ordered the salad and watched his weight," says White, 51, now a partner for hedge funds in New Orleans. "He did everything right while I played Russian roulette with my health."
This year he read out The All Other Diet Days (EODD). His simplicity appealed to him. The only rules were: On the day of the diet you are limited to 500 total calories (either in a meal or throughout the day), and on the feast day you can eat whatever you want. In two months on / off diet, White lost 20 pounds. Today he weighs 175 pounds lighter.
Skeptical? Krista Varady, Ph.D., the developer and co-author of the diet. "I thought people were eating too much on Lent, but that was not the case," says Varady, a professor of nutrition at the University of Illinois. "Our research has shown that people only eat about 10 percent more on their holidays than before the program began. We believe that fasting helps people to connect with their appetite and to know when they are full.
One of the main reasons why people refrain from calorie restriction diets is that they consume all their calories by the afternoon and spend them. The rest of the night hungry and miserable, she says. With EODD, people do not have to slow down their calories for long – just 24 hours.
That's one reason why it worked for White. "You only have one day of diet," he says. "It was easier to fast if you knew you could relax the next day."
After about two months, White noticed that he ate healthier even on festive days. Instead of burger and French fries, he ate salads and fruit. "I have developed a much healthier diet without realizing it," he says. He was always active. He even played at the University of Rugby, which slowed down when he started working. In addition to losing weight, he beat again and again in the gym. I train every day now and make 1,000 crunches and 600 pushups every morning. I do strength training and walk three to five times a week. I change my goals. Last year ran a marathon in less than 4 hours. For marathons, says White, Dietday needs a bit more calories, but he has kept his target weight of under 200.
Properly done, temporary fasting does not have to be agony. If you're passionate about White's success, use Varady's best tips to survive a 500-calorie day:
- Drink more water. On an ordinary day, most of our hydration comes from food. But if we fast, we tend to save on water, which can dehydrate and cause headaches.
- On fast days you eat 50 grams of protein. Protein helps suppress hunger throughout the day.
- After save your workout enough fast calories per day for . After exercise everyone is hungry, so do not exceed your 500 calorie limit.
- You know that the first week is the worst. It takes about seven days for your body to get used to intermittent fasting. First your body fights against it, then it synchronizes with the new rhythm.