Fasting is a practice that has been around for years with much success. Basically, it is the willing abstinence or reduction from some or all food and drink, or both, for a period of time. An absolute fast or dry fast is the abstinence from all food and liquid for a defined period. Other fasts may be partially restrictive, limiting only particular foods or substances or intermittent. Further reading – What are the pros and cons of Intermittent Fasting?
Valter Longo, a cell biologist and fasting researcher at the University of Southern California, has stated that fasting is the body’s built-in fixer as it holds the power to heal.
But now, because we eat all the time, that inner repair has been eliminated. We are not benefiting anymore from this ability.”
In this article, we will explore the benefits, basics, and tips on why you should consider Intermittent Fasting. This article will be updated periodically, we suggest you bookmark this.
Here are some Intermittent Fasting benefits for you to consider
- Intake of calories is reduced resulting in weight loss as well as you will experience less bloating which means you will feel more comfortable.
- Fasting is much easier than dieting as it is a lifestyle.
- Increases focus and concentration levels so good for your brain. You will experience higher levels of focus as the body does not need to digest food constantly, it gives more energy to the task at hand. Fasting gives your digestive system a break allowing your body time to digest foods more effectively and clears out your intestines too.
- Intermittent Fasting can reduce Insulin Resistance which will lower your risk of Type 2 Diabetes
- Fasting kickstarts important cellular repair processes – Autophagy (cell renewal) occurs in the body as each cell “eats” the bad parts of the cell after which the cell regenerates. Some research suggests that fasting helps fight cancer by lowering insulin resistance and levels of inflammation.
- Gain more control in your life regarding activities and mindfulness of what you do and eat. Research that shows mindfulness practices improve our sleep.
- Fasting reverses the aging process and helps you live longer!
Are you ready to change your lifestyle?
How to prepare for Intermittent fasting
Our lives seem to revolve around eating and drinking or thinking about eating and drinking! Did you know that you can still be social while following an intermittent fasting lifestyle, it just requires a bit of planning!
Remember, Intermittent Fasting is a lifestyle, not a diet! Here are some tips on how to prepare
- Decide on the number of hours you will fast and feast, for example, you could fast for 16 – 20 hours and feast between 8 – 4 hours.
- Talk to your family and friends and ask they respect your decision to start Intermittent Fasting
- When you pack lunches or cook for others, you may be tempted to sample the food. As you progress with your lifestyle change, you will find the strength to resist temptation.
- Accept that you will be hungry and tired for the first couple of days – drink water, black coffee or tea and your hunger will dissipate and energy will be boosted. Realise it is ok to feel hungry and not feeling the need to feel overly full after a meal.
- Prepare your food cupboard and refrigerator – Remove all processed foods and drinks and stock with healthy alternatives
- You may find that preparing your food can become a process you find highly enjoyable as you will find yourself thinking more positively about what you consume. Buying less food means you can either save money or buy better quality food or both!
- If you have a medical condition, ensure you consult with a medical professional before you start fasting
Everything is worth a try. Intermittent Fasting is not very difficult, give it a try.
What foods to eat with Intermittent Fasting
A popular misconception is that you can allow yourself to eat anything while doing Intermittent Fasting. If your goal is to lose weight, improve productivity and simply get healthier, it is important to stick to healthy meals by making the right choices.
Here are 7 tips to help you:
- Break your fast with bone broth, light soup or vegetable juice. Wait 20 minutes before eating anything else.
- Should you be someone who loves breakfast, there is no reason to give it up, just the timing of your breakfast has changed.
- Eat high-fiber foods, such as nuts, beans, fruits and vegetables, and high protein foods, including meat, fish, tofu, or nuts. High fiber suppresses hunger!
- Do not eat fats and carbohydrates together as carbohydrates open your cells and if there is a fat accompanying the carbohydrates, the fat goes straight into the cell. Eat protein and fats together or carbohydrates with protein.
- Listen to your body and stop eating when you are full. Be careful not to overeat and do not eat constantly during the eating window. It is important to give your body time to digest your food to avoid bloating.
- Should you wish to lose weight, you could follow a KETO diet. The aim of the keto diet is to keep your body in a metabolic state called ketosis. When you restrict the amount of carbohydrates, the body breaks down stored fat, creating molecules called ketones to use as fuel. Click here for KETO DIET
- You may consume Alcohol in your feasting window however, excessive alcohol defeats the point of following a healthy lifestyle.
Simple is sustainable, however, should you “fall off the wagon” you can still get back on track… in fact, there is no wagon!
Can you exercise and do Intermittent Fasting – 7 TIPS
Most people lose weight while intermittent fasting because when they cut out meals, they don’t necessarily increase the size of the meals they do eat after the fast.
A popular misconception is that we require food before exercising otherwise we will feel weak… just hydrate with water!
Think about our forefathers, the hunter-gathers years ago… they would hunt for their food on an empty stomach and probably only ate when hungry.
Exercising and building muscle during Intermittent Fasting is possible and most certainly compliments a healthy lifestyle.
Here are 7 tips to get you in the starting blocks…
- Just do what feels right for you – there is no hard and fast rule regarding timing and type of exercise you do!
- Structure your exercise around your convenience. If the timing of the exercise suits your schedule, then you are more likely to do the exercise and stick with it.
- If you want to tap into fat then exercise closer and just before you break your fast. The body switches from glucose to fatty acids towards the end of a fast. Fatty acids are more efficient fuel.
- To build and protect your muscle, it is optimum to exercise while you are fasting, however, exercising anytime is better than not exercising at all.
- You don’t have to eat right after exercise. Drink water!
- Exercising on an empty stomach means that your body is not preoccupied with digesting food. Instead, it is able to deliver large amounts of oxygen to your muscles and potentially burn more fat.
- Don’t fixate on the timing for exercise. Just do it whenever and wherever you can!
Exercising on an empty stomach is the secret to WEIGHTLOSS!
The OMAD Revolution – How to Eat One Meal a Day, a SAFE, natural and effective way to LOSE weight by BURNING FAT!
OMAD means One Meal A Day… This Extreme Intermittent Fasting and very simple if you wish to go this route.
To follow OMAD, you would need to fast for 23 hours and then consume only one meal in a 1 hour eating window – 23:1. OMAD boosts human growth hormone and testosterone production, lowers insulin, improves insulin sensitivity, burns body fat as fuels, increases neuron production and much more.
Some people do OMAD in between their normal Intermittent Fasting schedule, once or twice per week, generally consuming between 500 and 600 calories during the eating window – this should result in weight loss.
For your OMAD, eat a well-balanced meal with healthy carbohydrates, protein, and healthy fats. As you need to make up for the calories you skipped throughout the day, consider foods with lots of healthy fats, like avocado, olive oil, and nuts.
With a vegan diet, eat high-fiber foods which will keep you fuller longer.
No need to miss out on socialising with family and friends… from 4pm to 7pm is an ideal time to break your fast giving you fuel when you need it, a time to socialise around the dinner table and enough time for your body to digest the food before bedtime.
OMAD has been gaining popularity as a weight loss method as well as a way to tackle chronic disease and other health issues, however, if you do suffer from any health issues make sure you consult with a medical professional.
OMAD supercharges your body and brain! Is this Extreme Intermittent Fasting for you?
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