The Basics of Intermittent Fasting
Have you heard of Intermittent Fasting yet? If you have, you may have some questions and curiosity.
You could be asking yourself "Am I going to be hungry? Is this just another fad diet I'm going to try only to be disappointed again? Will it slow my metabolism because I won't be "eating?"
These are all very logical questions and concerns.
If you haven't heard of Intermittent Fasting, I'm going to break it down in super simple terms for you today.
What is Intermittent Fasting?
The act of fasting is no new concept. It's actually an ancient practice by many cultures and religions today. It is intended to bring the mind and spirit in focus building more mental clarity and stamina.
Fasting for physical health is a somewhat recent development in research and is growing in popularity because of the results.
In the fitness industry, we call this approach Intermittent Fasting, referred to as "IF."
The body is always in 1 of 2 states: Fasted or Fed.
In a fed state, we are focused on digesting food. In a fasted state, the body can focus on healing and repair.A great reason to fast.
For years, you have probably heard breakfast is the most important meal of the day or that eating small meals throughout the day is best.There is actually no research to back this up and has mainly been propaganda by the Big Food industries that sell breakfast foods.
Not having an eating schedule rarely gives the body a chance to go into a fasted state, heal and recover.
Because it's always processing food.
IF is simply an eating schedule. Eating during a specific window of time in the day as opposed to mindless eating all day long.
You are not consuming any less amount of food or calories. You are eating the same amount just within a certain window of time. Ideally, an 8-11 hour eating window.
For example, instead of eating 7am-8/9pm (essentially all day long), you are shortening that eating window from 11am-7pm.
In the FASTer Way to Fat Loss® Program, we do a 16/8 eating schedule.Fasting for 16 hours (most of which you are sleeping) and eating for 8. Depending on your life and schedule, the times you eat can vary, but the amount of hours don't.
So you may be eating 9am-5pm, 10am-6pm, 11am-7pm, or 12pm-8pm.
My personal eating schedule is around the 10-6 window.
So what are the benefits of IF?
Fat Loss (the one everyone is excited about)
Decreased Insulin Levels
Lowers chance of Type 2 Diabetes
Improved hormone profile
And these are just a few. There is so much more research coming out on the benefits of IF, it's such an exciting time for a culture that is in such a state of Dis-Ease.
You may be asking yourself how can fasting be so beneficial? The main reason is through a process called Autophagy. Autophagy literally means to "eat oneself." Sounds a little morbid, but this has some amazing health benefits. In the body, this is when unhealthy, old, or damaged cells literally wither and die or healthy cells consume and destroy them. This is why fasting works. Our cells are better able to do this when our body is not busy digesting food. When there is no food to digest, our cells can get to work on healing. Awesome huh?
Common Mistakes with Intermittent Fasting
A lot of people will try and do IF on their own. While you can take this approach, I don't recommend it. Two of the biggest mistakes most people make are:
Not drinking enough water during your fasting
Not consuming enough calories within the eating window (this will negate the effects),
It's important that you get proper support and guidance if you're a newbie to fasting.
The FASTer Way to Fat Loss® Program gives you the guide to incorporate IF into your weight loss goals and make sure you are eating the proper amount of food and the proper amount of nutrition.
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