Fat Underneath your Belly - Intermittent Fasting and Hidden Visceral Fat

Fat Underneath your Belly - Intermittent Fasting and Hidden Visceral Fat - Thomas DeLauer

Study - Nutrition Journal

Examined the effects of IF plus CR (with or without a liquid diet) on body weight, body composition, and CHD risk

Obese women (54) were randomized to either the IFCR-liquid (IFCR-L) or IFCR-food based (IFCR-F) diet

The trial had two phases: 1) 2-week weight maintenance period, and 2) 8-week weight loss period

During the 2-week baseline weight maintenance period subjects were requested to maintain a stable weight and continue eating their usual diet

Results

During the weight loss period, body weight decreased by ~3.9kg (4.1%) in the IFCR-L group and by ~2.5kg (2.6%) in the IFCR-F group

Visceral fat was reduced in the IFCR-L (0.7kg) and IFCR-F (0.3kg) groups after 8 weeks of treatment.

However, abdominal subcutaneous fat was not affected by either intervention

Concluded that there, “was modest weight loss in both the IFCR-L and IFCR-F groups after 8 weeks of treatment… [we] observed that the addition of liquid meals to the protocol

Resulted in greater weight loss (IFCR-L group: 4.1% weight loss versus IFCR-F group: 2.6% weight loss)”

Study - Nature Communications

During fasting the body adjusts to the absence of nutrient ingestion so researchers tested the relevant metabolic parameters in mice fed ad libitum (as desired) or fasted for 24 hours

24-hour fasting stimulated a substantial shift from carbohydrate to fat-based fuel

In other words, fasting suppresses ingWAT thermogenesis by inhibiting PRDM16

It was also found that fasting induced the expression of miR-133a - suggests that PRDM16 is a direct target of miR-149-3p in subcutaneous ingWAT

Fasting stimulated a set of visceral-selective gene transcripts but decreased the expression of genes related to the thermogenic programme

This ‘whitening’ of subcutaneous adipocytes intuitively makes sense, because it not only reduces heat production but also reserves energy to supplement visceral fat during fasting

Therefore, cold exposure and fasting, two different physiological stimuli, lead to nearly opposite phenotypic and functional changes in subcutaneous adipocytes to maintain the energy balance

The study showed, in addition to the capacity of 'browning' to defend against hypothermia during cold exposure, the subcutaneous depot is also capable of 'whitening' to preserve energy during fasting to maintain energy balance, via miR-149-3p-mediated regulation of PRDM16

24-hour fasting triggered a depot-specific pattern of changes in both lipogenic and lipolytic genes in mice, indicating preferential mobilization of lipids in visceral depots compared with subcutaneous fat pads

Fasting stimulated a set of visceral gene transcripts but decreased the expression of genes related to the thermogenic programme, presumably to preserve energy

**By alternating 24-h cycles of fasting and ad libitum feeding, they found that the visceral fats decreased

Mice fasted for 24 to 72 hours and were then subjected to refeeding for 72 hours

Fasting markedly reduced their body weights and the lost body mass was restored after 3 days of refeeding

However, the speed of weight recovery was higher during the initial phase of refeeding (24 h) than during the latter stages

Food intake during 24 h of refeeding was much greater than at 48 and 72 h of refeeding, which suggested that the rapid increase of body weight might be attributed to hyperphagia at the initial phase of refeeding

After fasting for 24 h, the percentage of visceral WATs was reduced (eWAT, −33.5%; mWAT, −37.6%), while there were no changes in the masses of the ingWAT and iBAT

References

[Noslo_]

Thomas is the reason my clothes no longer fit :) Working on the last bit of belly fat. Stay the course.

[vahnglenn]

I lost 2kg just trying to understand all the terms he's saying

[kvltizt]

This is where fasting beats diet and exercise! Fasting is the only thing that has made my tummy shrink from underneath my abs.

[urketovoremarilynnsanchez]

I'm doing OMAD this whole month and I love it. I also do my 48 hour fasting. I feel great.

[jamesbernards]

Please keep listing your references. We need more youtubers to practice this

[EvangelistadaVerdade]

AMAZING Videos, Thomas!! I lost 17Kg in 3 months after learning through your channel how to do Intermittent Fasting. I just now realized that the remaining belly fat has become harder in density as opposed to before starting IF (felt mushier before, feels dense and hard now). Belly has definitely decreased in size, but I wasn’t expecting it to become harder to the touch. Please consider making a video about this and how to move forward from this point because I feel it’s getting much harder to lose weight now (I still have about 13Kg to reach my goal). Thank you for all the content you create and keep up the amazing work. Congrats!!

[cream]

I lost 12 kg of body fat in 1 month with 20/4 intermittent fasting, i didnt think it really helps that fast. I wake up better and feel better during the day while fasting, i can only recommend!

[iapc]

Love you Thomas. I have been doing IF for about three months and my belly fat was 93 cm and now it's 86/87 cm. I feel great and I'm, 51 years old. I'm also on menopause.

[recalcitrantjingo]

Every morning when I get up there is a Thomas DeLauer video to watch, life is good, thank you God !

[johnmcinally]

This guys changing my life, fibromyalgia, adhd ( with the associated mental health issues that come with it ) chronic joint pain and IBS....

between keto and IF my health is so, so much better to manage, the information separating clean keto methods and all other low carbs diets is the key, for me. Truly Inspirational stuff keep up the good work team !

[williamkl]

Keto and IF for 5 weeks. Down 17lbs! Thanks Thomas! Just added weight lifting into mix 2-3 days a week.

[ladyrae-vyn]

Thomas, thank you for your videos! You explanation and research are much appreciated.

[NorwalkTrucker]

4:05 woah watch the language there Thomas

[Geminimind]

I love that I actually get the hard science on this channel. I have seen waaaayyyy too many “well a study found this” without actually backing the claims. Thanks for being a smart fit person!

[erikakadar]

Thomas, thank you for the information you are giving us every time in your videos. Please, please continue it. We all love you. God bless you and your family! You changed my life.

[kylequintana]

I’ve been doing IF since I read on YouTube a comment from a guy about losing his beer belly. I’ve included 4-6 day workout a week and have seen some huge results. First order is belly completely gone then getting shredded. My goal: to walk on the beach shredded like Hugh Hackman in wolverine 😂.

[djmarvz]

Doing 20:4 IF method already Lost 7.5kg in 6 days and feel at ease during meal time not to feel too restrictive and eat variety of food according to how I feel thank you Thomas for being an amazing advocate to IF!!

[koko_-ejvo]

i lost 3 lbs when my food plate fell on the floor😑

[joewilson]

Great vid. Thanks for the info! I find myself looking forward to my notification tab showing new videos from you throughout the week to keep me motivated and informed.

[RipVanWinkle]

Great great video, as doctor I can explain this to my patients. Thank you so much!