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Living Well iIn Yalobusha County

Preliminary research shows that intermittent fasting may be a helpful program for people interested in losing weight and improving their health. However, more research on long-term outcomes of intermittent fasting with large groups of people is necessary. If you decide to try intermittent fasting, check with your physician first. It’s also handy to reduce your usual calorie intake by 50-70% every other day, or perhaps for 2 consecutive days each week. Choose a healthful, balanced diet that includes lean sources of protein, vegetables, fruit, whole grains, and healthful sources of fat every day, even on so-called “feast” days.


What is intermittent fasting?

Also known as alternate day fasting, intermittent fasting can take many forms. Some of the most common include reducing calories by 50-70% every other day, or perhaps two days in a row followed by a day or two of regular eating. Some protocols recommend a fasting day followed by a “feast” day, where participants eat as much of any food that they want. However, the majority of programs recommend healthy eating on the non-fasting days.

Is intermittent fasting a good way to lose weight?

One study followed 100 people for one year, and found that those who used an alternate-day fasting program lost about the same amount of weight as people eating an overall lower calorie diet. In this study, the alternate-day fasting group consumed 25% of their calorie needs on fast days and 125% of their calorie needs on “feast” days, while the other group consumed 75% of their estimated calorie needs every day.

Is intermittent fasting healthy?

A few research studies found overall good results including reduction in visceral body fat (the type of fat strongly associated with increased risk of heart disease and type 2 diabetes), fasting insulin levels, and insulin resistance. One negative is that it’s possible that using an intermittent  fasting approach for a long period of time could potentially lead to decreases in muscle mass without strength-training exercise.

Is intermittent 
fasting safe?

One small study of 59 subjects using alternate day fasting for 8 weeks showed that while a few people reported constipation, weakness, dizziness, and bad breath, these were not reported as serious side effects. There were no increases in eating disorder symptoms such as binging or purging, and overall participants reported improved mood. People with diabetes on medication or insulin need to consult with their physicians before attempting an alternate day fasting program.

Article Source: Communicating Food for Health July 2018 Newsletter


Healthy You exercise class meets on Mondays, Wednesdays and Fridays at the Extension Office.  The classes are free.  Make sure to wear cool comfortable clothes, good walking shoes and bring some water to drink.  The Exercise class will not meet on Wednesday, August 1.

The Crochet MHV will meet on Thursday, August 2, at 10 a.m. The group is led by volunteer Karol Jarman.  You will need a crochet hook and yarn. The Crochet MHV is open to the public.

Sewing for Service will meet on Monday, August 6, at 10 a.m.  Participants will be working on pillowcases for Ari’s Pillowcase Project.  If you love to sew and you love to help others this is the group for you!  Hope you will join us!

The North MS 4-H Leadership Forum will be held Saturday, August 11th at Mississippi State University.  4-H volunteers are encouraged to attend. The fee is $15.  Possible scholarships are available.  If you are interested in going or want to find out more information contact the Extension Office.

The Create Club will meet on Tuesday, August 14, at 10 a.m.  The project is a flip flop wind chime and the cost is $2.  Shay Lloyd will be the program presenter.  Please contact the Extension Office by Thursday, August 2, to let us know you are coming.

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