How To Use Moringa Powder
Animals have been employed as test subjects in a lot of moringa research thus far. We dont know if the same consequences would occur in humans. Researchers are still trying to figure out how extracts from this tree affect individuals, but preliminary research suggests it may help with:
Diabetes: moringa powder uses insulin-like proteins that have been shown in preliminary trials to help decrease blood sugar levels. Plant compounds present in the leaves may aid in the bodys sugar processing and influence how insulin is released.
Cancer: Leaf extracts reduced the growth of pancreatic cancer cells in lab studies, allowing chemotherapy to work more effectively. Moringa leaves, bark, and roots have all been shown in lab trials to have anti-cancer properties, which could lead to the development of novel medications.
Memory: Some experts believe that antioxidants and other health-promoting plant compounds can help the brain repair from stress and inflammation.
What To Eat With Fasting
Ive found most people who have trouble with their weight do better eating a lower amount of carbs. Im not saying you have to cut them out completely but you should focus on lowering them to boost weight loss. People who are naturally athletic and have more trouble putting on weight do better with lower fats and higher carbs and protein.
You should calculate your BMR to give you a ballpark picture of how many calories your body burns in a day. Then you should keep your calories under that number. You dont have to count your calories for the rest of your life but you should do so for at least for a little while so you can figure out what you should be eating in a day.
Focus on eating real whole foods. Higher protein diets have also been found to be beneficial for weight loss. Avoid starchy, sugary, and carb-rich foods especially those from refined grains and flour. Lastly, make sure youre avoiding bad vegetable oils that could also promote weight gain.
Should you exercise during fasting?
When it comes to exercise youll drop more poundage by working out along with your fasting . I prefer to do cardio in the mornings when Im fasting for an extra fat burn . Then doing a strength training workout later in the day can help to tone up and burn stubborn fat from your body.
Can you lose a pound a day fasting?
Will you lose weight if you fast for 24 hours?
The Last Word
Who Should Avoid Long Fasts
The following people should either avoid or be extra cautious if fasting over 24 hours:
- those with type 1 diabetes
- those with low blood pressure
- those who are underweight or have a history of eating disorders
- women who are pregnant, breastfeeding or trying to conceive
Mix up your intermittent fasting routine with a 24-48 hour fast periodically to boost your long-term results.
If you need help with intermittent fasting, join our intermittent fasting community for women only. There you get all the support you need!
Also Check: Free Apps For Intermittent Fasting
When You Eat Your Cells Enter Growth Mode
In a well-fed state, the individual cell in your body is in growth mode. Its insulin signaling and mTOR pathways that tell the cell to grow, divide and synthesize proteins are active. By the way, these pathways, when overactive, have implications in cancer growth.
The mammalian target of rapamycin or mTOR loves having plentiful nutrients around, especially carbohydrates and proteins. When active, mTOR tells the cell not to bother with autophagy , a recycling and cleanup process that rids your body of damaged and misfolded proteins, for example. The well-fed cell isnt worried about being efficient and recycling its components its too busy growing and dividing.
In a well-fed state, your cells and their components are also highly acetylated. This means that various molecules in your cells, including the packaging proteins called histones that wrap your DNA up nicely within the core of your cells, are decorated with acetyl groups on their lysine residues. Dont worry if you dont understand the jargon in that last sentence. What you really need to know is that the well-fed cell has many genes, including those associated with cellular survival and proliferation, turned on. This is because acetylation tends to loosen the packaging proteins that normally keep your DNA wrapped up, and lets your DNA be read for protein production.
How To Lose Belly Skinny Fat
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After Care: What To Eat And What Not To Eat After The 2
Fasting can be beneficial for you, but it is extremely important to safely return to your regular diet after you finish it. That is why you need to know what foods to eat and what to avoid after your 2-day fast. Dont jump into filling your stomach with junk food right after your fast ends, as it will not only cancel your positive results but may even reverse them. It may also trigger the gut, leading to nausea and diarrhea . That is why you need to start slowly. Gradually introduce food into your system, start with a light snack, then progress to a whole meal a couple of hours later.
Around One Day Long Fasting Periods
24-hour fasts
A 24-hour fast lasts from dinner to dinner, or breakfast to breakfast, whatever you like. For example, you would eat dinner at 7 pm and then fast until the next days dinner at 7 pm. In this regimen, you do not actually go a full day without eating since you are still taking one meal on that fasting day.
This is very similar to the Warrior style of fasting although that allows a 4-hour eating window so is technically a 20-hour fasting period.
This period of fasting has several important aspects. Because you still eat every day, medications that need to be taken with food can still be taken. For example, metformin, or iron supplements, or aspirin should all be taken with food and can be taken with the one meal on the fasting day.
The major advantage of 24-hour fasting is that it is easily incorporated into everyday life. Most people, for example will eat dinner with family every single day. As you still eat dinner every day, it is possible to routinely fast for 24 hours without anybody knowing any different, since it really only means skipping breakfast and lunch on that day.
This is particularly easy during a workday. You simply drink your morning cup of joe, but skip breakfast. You work through lunch and get home in time for dinner, again. This saves both time and money. There is no cleanup or cooking for breakfast. You save an hour at lunchtime where you can work, and be home for dinner without anybody even realizing you had fasted for 24 hrs.
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Final Thoughts On Two
I found that if you ignored the fact you havent eaten for some time you dont get caught up in the obsession with food and more importantly the fact you HAVENT eaten and will be hungry!
As I didnt need to think about food, I had more time in the day as there is no time planning your meal and then actually eating it. It can feel like a long day though, as meals naturally break up your day.
As a substitute for food, I found I drank more coffee than usual during the first 18 hours of my fast. This may have contributed to my afternoon headache!
Overall my experience was really positive, and I would not hesitate to do it again and make this part of my monthly routine.
Are you up for a 21-day Intermittent Fasting Challenge?
Thousands of people have taken the 21 Day Hero challenges and used their meal plans during their intermittent fasting journey.
Pounds Gone In 2 Days : Tales Of A 48
CEO and Co-founder at Feed Media Group. WE ARE HIRING!
Ive been fascinated by this concept of fasting for almost a year now, and I think with substantial reason. In a previous post about intermittent fasting, I discuss weight loss, lower triglycerides, and increased mental clarity as some potential positive outcomes. Having already tried a 16/8 fast, and even OMAD I thought Id go for the next level: the 48-hour fast.
My first thought when it came to this challenge was: Can I go through with it? I had been doing OMAD for several weeks, so my body was used to caloric-restriction and not eating until late in the day. I had heard a lot of complaints from others that have done the 48-hour fast about headaches, fatigue and irritability, but I felt prepared enough to give it a shot.
The 48-hour fast is pretty simple: you stop eating after dinner on your first day and eat dinner on your third day, thus returning to your normal eating habits. Drinking is allowed, but should be limited to water. Black coffee and tea in moderation are also OK, but without any sweeteners of any kind.
The potential benefits of the fast include disease prevention, delaying cell aging, inflammation reduction, weight loss, and improvement of blood sugar levels and insulin sensitivity. With the multitude of benefits, it was easy for me to decide to try it, despite the crazy idea of not eating for an entire 48-hours.
Recommended Reading: What Should Fasting Sugar Be
Does Fasting Cause Muscle Loss
According to studies, dating does not cause muscle breakdown if regular exercise is maintained.
In fact, fasting can have the opposite effect since growth hormone levels increase drastically, which naturally enhances muscle building and strength.
Many bodybuilders and athletes practice fasting and timed eating to increase muscle mass and reduce body fat.
Importance Of Staying Hydrated
One important points about fasting is to ensure you drink plenty of fluids to avoid dehydration. Be aware that if you drink a lot of black tea and coffee you may need to drink even more water to compensate for their diuretic effects.
To ensure I get some electrolytes when fasting I simply put a few pinches of Himalayan rock salt into 600ml of warm water a couple of times per day. There is no need to go for any supplements or rehydrating electrolyte sachets here, this is a cheaper and easier solution.
You may notice the fancy bottle I use in the picture. This is a Joseph Joseph dot hydration tracking water bottle and is useful for keeping track of how many times you finish your water. After filling the bottle, you twist the lid and a new dot appears.
You will certainly want to drink more than you would normally.
The idea is you make sure to drink at least 4 bottles worth of water per day. I find that I rather use this for tracking now as I always drink plenty of fluid each day .
You will certainly want to drink more than you would normally. There is also the added benefit of drinking water helping you to feel full.
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How To Prevent Complications Of A 48 Hour Fast
Drink electrolyte tablets or water with a teaspoon of salt to stay hydrated. To help with hunger reduction, drink black coffee or green tea. Sparkling water with flavors and no calories can also be a good way to stay hydrated. To avoid an obsession with hunger, keep your thoughts occupied. Walking, watching a movie, reading a book, or listening to a podcast are all examples of distractions.
The 48 hours fast may come with benefits, but it has side effects too, so consulting a medical professional with your medical history is mandatory before fasting.
It May Aid In Cholesterol Reduction
Grapes include compounds that may help guard against high cholesterol by reducing cholesterol absorption.
In 8-week research, consuming 3 cups of red grapes each day helped lower total and LDL cholesterol levels in 69 patients with high cholesterol. On the other hand, white grapes did not have the same effect.
Read Also: What Do You Eat While Intermittent Fasting
Guidelines To Fasting For 48 Hours
Starting off the 48-hour intermittent fasting is as easy as taking dinner on Monday and not eating anything until Wednesday when you have your next dinner. While fasting for 48 hours, keep the following in mind
- You can drink zero-calorie fluids such as tea, black coffee, and water as you fast to help keep you hydrated and energized
- When the 2-day fast ends, let your first meal be a light snack, say a handful of almonds to prevent shocking the gut, otherwise resulting in gas, bloating, diarrhea, and nausea
- Reintroduce other meals slowly, maybe an hour or two after the snack
- Be warned about overindulging to overcompensate the lost calories
- Fast once or twice a month to avoid adverse effects on your metabolism
- Try shorter fasts like the 16:8 option to establish how your body responds when deprived of carbs
Common Questions About Fasting For 3 Days
Here are a few frequently asked questions that we were asked while broadcasting our fasting journey on our page. Have more? Please reference our fasting page or comment below and well get them answered.
Is there anyone who shouldnt fast?
Men and women have been fasting for millennia for health and religious reasons. Both men and women see similarly great results when fasting, yet there are a few groups who are not recommended to fast by doctors.
Pregnant women and breastfeeding mothers are not recommended to fast, as their mineral intake requirements are higher for themselves and their babies.
Additionally, anyone with a history of anorexia or who is malnourished should avoid fasting as well.
Finally, people on medication, particularly type 2 diabetics on insulin or blood sugar medicines, should first consult with their doctors to modify the medicine dosages during the fasting period.
For people who take daily medicine with food, consider a 24-hour fast instead so that the medicine can be taken along with your one daily meal.
Will I lose muscle if I fast?
No, studies show that muscle mass will not be depleted when exercise and workouts are maintained.
In fact, weight lifters were some of the first athletes to experiment with fasting and timed eating to reduce body fat and increase muscle mass.
During fasting, human growth hormone levels can more than double, which preserves muscle and strength. Our bodies are smart enough to know that fat burns before muscle.
Also Check: How Many Calories Can You Have While Intermittent Fasting
Fasting And The Keto Diet
You can also combine fasting with a ketogenic diet.
Several of the benefits of intermittent fasting come from your body being in ketosis a state in which you burn fat as your main energy source.
By eating a ketogenic diet, you can get your body into ketosis before you start fasting. A keto diet suppresses hunger and improves your health on its own. Pairing it with fasting provides even more health benefits.
You can start a keto diet today with a quick trip to the grocery store.
Not Knowing When To Stop
Yes, extensive fasting comes with incredible health benefits, but being too extreme and extending your fast for too long can actually cause more harm than good.
Fasting can be stressful for the body, so it’s best to only practice 48 to 72-hour fasts every two to three months.
If you go without food for too long or too often, it can lead to severe mineral and vitamin deficiencies.
Expert tip:
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Foods To Eat After The 2
Proteins are essential for the proper functioning of your body. That is why your after-fast meal should include a small portion of food that contains this macronutrient. It can be fish, lean meat, poultry, legumes and beans, tofu and eggs since they are packed with protein but dont provide you with tons of unhealthy saturated fat.
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Non-Cruciferous, Less Starchy Vegetables
Choose less-starchy, non-cruciferous vegetables cooked in healthy fats. This will add to your after-fast ketosis and make it easier for your body to digest your food. You can also consume avocados since they are filled with fiber and healthy fats.
Bone broth is one of the best meal choices after you finish fasting. It is packed with various micronutrients that promote the proper functioning of your body and especially the gut since it contains plenty of minerals and gelatin, which is super beneficial for your intestinal permeability .
Vs 72 Hour Fast: Conclusion
In general, fasting is incredibly good for your health and wellbeing.
The big question is: Is it better to do a 48-hour fast or a 72-hour fast?
Well, it entirely depends on your current state of health, your experience with fasting, and how your body responds to going without food for long periods of time.
It’s always best to start out small. Consider beginning with an intermittent fasting protocol , then move on to a 2-day fast, before attempting a full 4-day fast.
If you’re thinking about doing a prolonged fast and you deem yourself fit give it a go! Even if it’s just once per year, your body will thank you.
And once you feel the physical and mental benefits, you’ll likely want to make it part of your lifestyle!
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