Intermittent fasting (IF) is currently one of the most popular ways to lose weight and manage insulin and for good reason. It is super healing to the body.
Many people use it to lose weight, improve their health and simplify their lifestyles.
There has been a ton of research showing how it can have powerful effects your body and brain and can even help us live longer.
Fasting is NOT restriction or a restrictive diet. If you are overweight and you are unsure why, I recommend THE OBESITY CODE by Dr. Fung and if you want more information and research on fasting, I recommend THE COMPLETE GUIDE TO FASTING by Dr. Fung as well.
There are several ways of doing Intermittent Fasting — all of which involve splitting the day or week into eating and fasting periods.
The two most popular methods are:
- The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
- Eat-Stop-Eat: Also called the OMAD (one meal a day) protocol. This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
Most people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. Most people just eat a later breakfast—super easy!
When you fast, several things happen in your body on the cellular and molecular level. The body adjusts hormone levels and initiates repairing processes that help to heal your body.
Here are some changes that occur in your body when you fast:
- Human Growth Hormone (HGH): According to Fung, levels of HGH increase and there are benefits for fat loss and muscle gain amongst more.
- Insulin: Dr. Fung talks a lot about how insulin sensitivity improves and levels drop dramatically too during times of fasting. Lower insulin levels make stored body fat more accessible
- Cellular repair: When fasted, your cells initiate cellular repair processes and a process known as autophagy begings to digest and remove old and dysfunctional proteins that build up in our cells.
- Gene expression: Our genes also change in the function of genes related to longevity in order to protect against disease
IN SUMMARY…FASTING IS HEALING!!!
All of these changes in hormones, insulin levels, and cell function are what makes intermittent fasting super healthy and healing for our bodies. It does NOT put you into starvation mode, it does not lower your basal metabolism, and it does not deprive your body of nutrients. We weren’t designed to eat ALL DAY LONG. Our body needs a break.
Here are my top 5 tips for FASTING:
- Eat KETO and eat enough fat to sustain your fasting window.
- Drink tons of water — you can also drink black coffee, tea, and water.
- Stay busy and don’t tell everyone—join a group for accountability but don’t go around telling everyone.
- Keep your mindset focused on “healing” not just weight loss (feast and famine).
- Get in the salt! Sea salt or pink salt on the tongue helps to fight cravings and gives you something in your mouth. Look for sources of sodium, chloride, magnesium and potassium.
If your goal is to keep your insulin low you may want to wait until your feeding window to eat/drink the following: electrolyte powders, and drinks with stevia, erythritol, xylitol, sucralose or aspartame, bone broth, collagen, amino acids, proteins and many sweet tastes.
The most important thing to remember is that obesity is a hormonal, not a caloric imbalance. It comes down to:
WHAT WE EAT and WHEN WE EAT…so let’s focus on this…no matter what!
Happy FASTING and GETTING HEALTHY!
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