Today we will be talking about intermittent fasting and all things concerning it. To start off, i will be explaining what intermittent fasting is all about.
We’re going to talk about the basic benefits. I’m not going to spend a whole lot of time on that because if you’re reading this post, you’re probably already interested and your curiosity has been raised because maybe you know someone that has had crazy success with it.
We will talk about the physical benefits, how it affects fat loss and also some muscle gain, the mental benefits, we’re also going to talk about the cellular rejuvenation benefits.
These are the main things I want to cover as i’m not going to spend so much time explaining intermittent fasting, so make sure you pay attention so that you don’t miss any juice in this post.
What Is Intermittent Fasting
First and foremost intermittent fasting isn’t a diet, intermittent fasting is a meal timing plan. So basically what you’re doing is focusing on a specific period of time in which you are abstaining from food and abstaining from calories and then you have a set period of time in which you consolidate all of your food and calories.
One of the biggest problems and mistakes that people make with fasting is they overthink it and complicate things.
Intermittent fasting is just not eating for a set period of time and then consolidating your calories, there’s a lot of different intricacies in-between but for all intents and purposes that’s the goal so let’s briefly talk about the benefits.
there are huge physical benefits and that’s probably the main reason that people are attracted to intermittent fasting and it’s a good chance if that’s why you’re watching this video right now
The Physical Benefits
The physical benefits include dramatic fat loss all while maintaining muscle and also increasing muscle tone, increasing muscle density and there’s some other general things like actually improving your vascular function which can improve your look.
So in addition, its helping out your skin appearance and in that regard, there are other benefits too like your nails, hair and all kinds of things simply because of the nutrient uptake that occurs.
So without going into exquisite detail, these are the physiological functions that occur while you are into intermittent fasting.
The good thing is, you have a lot of different hormone functions that are preventing you from burning up or losing muscle so you get all the benefits of fat loss without losing your muscle.
The Mental Benefits
This is actually the negative part of it. What ends up happening is when you’re on any kind of fasting protocol, it means you’re going on an extended period of time without eating and when you go an extended period of time without eating, your brain goes into somewhat of a survival mode.
This sounds bad but it’s actually good because what ends up happening is, when your brain goes into survival mode it gets hyper focused because it preserves the energy into whatever the task is at hand.
So instead of having all these extra thoughts, you will be able to focus on what you really want to focus on and in today’s society it’s very difficult to find true focus so fasting is very powerful for that but additionally it also allows you to produce what are called ketone bodies.
You may have heard of ketosis before but it actually doesn’t really necessarily mean the same thing as it does with fasting. So basically, your body produces ketones which are a tremendous brain fuel.
Cellular Benefit / Health Benefits
During your intermittent fasting journey, something occurs in your body known as autophagy. Autophagy is the process where old cells get eaten up by newer cells and it consolidates them into powerful stronger and more efficient cells thereby making your skin glow. It helps you to live longer and also improve all the organ function in your body.
How To Start A Fast
How do you start a fast? That’s pretty simple you just stop eating for example if you eat something that’s higher in fiber it’s gonna put you in a situation where you’re a little bit more satiated so I usually recommend consuming a higher fiber meal prior to starting your fast so if you’re going to be fasting from let’s say 10 p.m. the night before all the way through to maybe 2 p.m. or 4 p.m. till the next day at 10 p.m
You may want to have a little bit of fiber maybe some psyllium husk maybe some vegetables that have a little bit more of fiber because it will allow you to stay satiated for a longer period of time.
The good news is that you’re still gonna get all the metabolic benefits but as far as your hunger is concerned you’re not going to get these stomach growls and it’s gonna help you out a lot.
I also recommend having a little bit of fats, though it will digest a little bit slower but they’re also going to leak free fatty acids into your bloodstream a little bit more so you’re able to produce those ketone bodies I talked about.
So a little bit of fat a little bit of fiber and a little bit of protein will do the magic, you don’t have to overthink it. A little bit of broccoli with some coconut oil might just be the perfect match for you.
How Long Should Your Fasting Last
When you’re fasting the result you’re trying to get is usually dictated by how long your fast lasted. What I mean by that is the longer the fast the better as this will enable you tap more into the cellular rejuvenation effects.
I usually recommend people to start off with a 16 hour fast, this is known as 16-8 fasting so basically what it means is you’re fasting for 16 hours and then you have an eight-hour eating window time,
Though most of us aren’t awake for 24 hours straight so that 8 hour eating window time doesn’t necessarily mean that you’re going to be eating the entire 8 hours.
If you were to fast for 16 hours you might be awake for four or five of the eight hour eating window time which works out perfectly because it allows you to restrict your calories a little bit more and get more of a metabolic effect so 16 hours is the best.
After 16 hours you start to have an exponential benefit every hour so 16 hours is where the benefits of fasting really starts. if you’re fasting less than 16 hours you’re still getting a good benefit but you’re not getting the same kind of intermittent fasting benefits that occur in the way of auto Fiji and really occur in the way of the cellular rejuvenation that start at 16 hours.
I recommend starting 16 and working your way up to 18 or 20, personally i’m a fan of 20-hour fast but that’s a hard pill to swallow for someone that’s just getting started.
16 hours is very acceptable pretty easy to do and an example of that would be stopping your eating at 10:00 p.m. and then going to bed and then waking up and not eating until 2:00 p.m. that’s 16 hours that’s really not that bad then you go ahead and you just eat whatever you need to between 2 and say 6-10 p.m.
Things To Eat While Fasting
You don’t have to eat throughout the entire eight-hour eating window time and the next thing that you need to know is what you can consume during your fast.
This is very important because a lot of times, once you start fasting, you’re going to start exploring a little bit because you are curious about different things.
I will give you the breakdown of the things that you truly can consume without any hiccup whatsoever, example is black coffee.
You can consume black coffee but do not add a sweetener to it and don’t add any creamer to it too. Black coffee is great the issue is once you add a sweetener to it whether it’s artificial sweetener that doesn’t have calories or not it can trigger an insulin response.
Another thing that you can take is black tea you can have green tea just don’t add sweetener and no creamer in it too. You can also consume as much water as you want to unless you’re specifically doing a dry fast.
Okay i’m going to stop here for today, we will be talking about the different types of fasting and how to break your fast in my next post.
I hope you find this post helpful, i will see you in my next post…if you have any questions, leave them in the comment box.