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How Do I Do Fasting

What Is Spiritual Fasting And Why No One Should Know Your Fasting

3-Day Water Fast | How Often Should You Do A Longer Fast?

This is SO IMPORTANT. Because when you are fasting you are fasting for God. You are not fasting for people so that you can brag so that people can see how holy you are, so you can show people that you are on a higher spiritual level than they are. Spiritual fasting is about God. Not about you. Take the following Bible verse:

When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full. But when you fast, put oil on your head and wash your face, so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen and your Father, who sees what is done in secret, will reward you. Matthew 6:16-18

I think this verse speaks for itself. You should not be fasting so that other people can see how holy you are. You are fasting for God, and therefore you should be happy when you fast. Do not tell people that you are starving or how hungry you are, do not make yourself look sick, and do not randomly go to the ER because you feel that you are starving to death and have only been fasting for three hours.

All of those things put the focus back on you and not on God where it should be. And whatever you are fasting for will be unheard of by God because He is not the reason why you are doing what you are doing.

What Does This Mean For You

If you are fairly inexperienced, with a few hour-long sessions per week for general fitness and your focus isnt on performance, then as long as you eat enough quality protein/carbs at some point in the day, the timing of when you do is unimportant.

Whereas if you are someone whose sole focus is on performance with the aim of competing and you often find yourself training 5/6 times per week for 2 hours at a time, then the timing of your protein/carbs intake becomes a bit more important.

However, it has been shown that consuming a mix of protein and carbohydrates at either 1 hour or 3 hours post-exercise elicits the same response in regard to muscle protein synthesis, completely dispelling the suggestion that there is an anabolic window lasting only 30 minutes.

The Benefits Of Intermittent Fasting

Fat loss is great, but it isn’t the only benefit of fasting.

1. Intermittent fasting makes your day simpler.

I’m big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don’t worry about breakfast. I just grab a glass of water and start my day.

I enjoy eating and I don’t mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.

2. Intermittent fasting helps you live longer.

Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When youre starving, your body finds ways to extend your life.

Theres just one problem: who wants to starve themselves in the name of living longer?

I dont know about you, but Im interested in enjoying a long life. Starving myself doesnt sound that appetizing.

The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.

Way back in 1945 it was discovered that intermittent fasting extended life in mice. More recently, this study found that alternate day intermittent fasting led to longer lifespans.

Recommended Reading: Which Blood Tests Need To Be Fasting

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Why Should I Trust Your Water Fasting Tips Who Are You

Does Intermittent Fasting Work? A Science

Hey. Im Chris. Im a regular hungry human.

Only a couple of years ago, I ate four meals a day, snacked non-stop, and would never in a million years have considered fasting.

Honestly, I dont remember what exactly got me started, but here I am, fasting regularly throughout the year. I just wish Id been converted sooner. I like to think these water fasting tips would have convinced me.

Im no doctor, but all the scientific information I share below is from one. Its from the very best and most easy-to-understand book on fasting Ive found, The Complete Guide to Fasting, by Jason Fung.

Also Check: How Many Calories During Intermittent Fasting

/8you’re Not Taking It Slow

When people switch to a particular diet, one common mistake they make is jumping right to it and not taking it slow and steady.

With intermittent fasting, people do the same. Given that average human beings are used to eating after every few hours, leaping forward to a 24 hour fasting may not be the best solution. Rather one must start with a small fasting window and then gradually increase the frame.

If you go all in on your first try, you may not remain consistent and may lose track over time.

Intermittent Fasting: Surprising Update

Theres a ton of incredibly promising intermittent fasting research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve but theyre rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.

But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.

Also Check: What Is The Best Time To Eat During Intermittent Fasting

How To Do Intermittent Fasting: Step

Please share – it means the world to us!

So you finally realized that breakfast is just a regular option, not healthiest, the best, a must meal in your life. Well, glad you did. The fasting trend started just a few years ago and it is proven to have many health benefits. This intermittent fasting step by step beginners guide will make fasting easier for you because its not really easy.

Reason #1 To Control Your Flesh

What Fast Should I Do to Lose Weight | Best Fast For Weight Loss

As a Christian having control over your flesh is important. I HIGHLY encourage you to read my blog on works of the flesh so that you can understand what I mean by your flesh. I do not just mean the skin but the works of the flesh which is different as explained here. But in short, your flesh is what consumes most people in this world to do impulsive and sometimes inappropriate things. Most people choose to feed their fleshy desires over their spiritual ones.

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Why Does My Blood Sugar Go Up During Fasting

While this does not happen with everyone, it can occur due to hormonal changes that occur during intermittent fasting. Your body is producing sugar in order to provide energy for your system. This is a variation of the dawn phenomenon and in general is not a concern as long as blood sugars are not elevated the rest of the day.45

/8you Skip Meals When You Should Be Eating

Intermittent fasting is all about fasting when you’re supposed to and eating during the allotted eating window. But if you continue to fast and skip meals even when you’re supposed to eat, then you’re sabotaging your own goals and plans. This will only make you weak and in time, will deprive you of the energy to continue.

Read Also: Does Intermittent Fasting Really Work For Weight Loss

Health Benefits Of Fasting

Although fasting can be challenging and sometimes uncomfortable, the mental and physical benefits can:

  • Boost cognitive performance
  • Protect from obesity and associated chronic diseases
  • Reduce inflammation
  • Support weight loss
  • Benefit cancer patients A recent study with mice and cancer showed that fasting during chemotherapy jump-starts the immune system and exposes the cancer cells. Ridding the body of old, toxic cells and replacing with new, healthy ones may be just the answer. Traditionally, cancer patients have been told to increase nutrients and caloric intake while undergoing chemotherapy treatments but this approach might now be under review.

If you are interested in trying fasting, please consult your doctor.

Is 16/8 Intermittent Fasting Right For You

5 Healing Benefits of Intermittent Fasting

16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.

However, it shouldnt be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesnt work for you.

Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions.

This is key if youre taking any medications or have diabetes, low blood pressure or a history of disordered eating.

Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.

If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.

16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours.

It may support weight loss and improve blood sugar, brain function and longevity.

Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.

Its best to talk to your doctor before trying intermittent fasting, especially if you have any underlying health conditions.

Recommended Reading: Is Fasting Effective For Weight Loss

What Can You Eat On The 1: 8 Diet

This diet isnt suggesting you cram all the food you can into 8 hours. You need to make sure youre eating a balance of fat busting and health boosting foods. Experts have suggest making sure you get a balance of lean meat, eggs, dairy, vegetables, nuts and beans each day.

Make sure to eat a balanced diet.

Tom said, Many people fail the 16:8 diet by packing in too many calories into the 8 hour period, often trying to get some in before the 8 hours ends. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.

When Should I Exercise

When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.

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Won’t You Just Eat More Later

You might. Still, you should try to eat a healthy amount of food and not stuff yourself after a fast. Quality still counts. But even among people who eat the same number of calories, those who fast tend to have lower blood pressure, higher insulin sensitivity, more appetite control, and easier weight loss.

Is There An Easier Alternative To Fasting

How Often Should You Do Intermittent Fasting?

According to Dr. Valter Longo, a world-leading longevity researcher, there may be.

At the University of Southern Californias Longevity Institute, hes found that fasting can increase longevity except for one big problem: He couldnt get the people in his studies to stop eating for long enough to get the benefits!

To make fasting easier for them, he developed a clinically-proven Fasting Mimicking Diet that allows people to eat specific foods during a 5-day fast while still enjoying the benefits of fasting.

And now you can try the diet too.

The biggest downside is it costs $249 per 5-day package.

That said, the $249 cost is offset by the savings of not having to pay for any other food for five days and the package comes with a nutrition consultation session. Plus, Dr. Longo donates all profits from his 60% share in the company to his Create Cures Foundation, so most of your moneys going to a good cause. Still, $249 is too much for an underpaid blogger like me, but if youre worried about not eating at all but want the benefits of fasting and have the cash, its worth a try.

Or, if youre still skeptical like I was, read Dr. Longos book, The Longevity Diet, for more background. I found the book to be easy to understand with plenty of other interesting science and advice on how to eat for a long life.

Also Check: What Can I Eat During Fasting In Intermittent Fasting

And Some Of The Donts Of Intermittent Fasting:

  • Do not do your exercises in the evenings on fast days. Exercise has been shown in a lot of people to trigger hunger. Meaning you might be tempted to eat when you shouldnt.
  • 2. Do not add a lot of milk to your coffee. Only use half or teaspoon of milk when having tea or coffee. Milk does contain lactose which is sugar. This could derail the plan. Only use a small amount.

    3. Use your fasting period to do stuff. Dont sit idle. Getting busy will stop you thinking about food.

    4. Dont keep changing your feeding window if you are on the plan that allows food at certain times. If your eating window is between 12 Noon and 8pm, try and maintain that consistency every time. Its all about teaching your body to adapt to a new way of eating and fasting.

    5. Do not go to social events where the place will be awash with food on your fast days. The temptation of having so many food choices and so much food around might be too much for you to resist.

    6. On your feed days or eating window as the case may be, you should exercise caution in how much food you consume. Theres no need to stuff your face with so much food in an attempt to compensate for the fast period.

    It is not a feast or famine ethos and you should refrain from seeing it as such. Eat sensibly!

    Above all, be resilient. Its not as hard as it appears. Start small and build up.

    If you like your coffee, you may be also interested in the answer to the question: does coffee break a fast?

    Suggested further reading:

    How To Fast And Pray In Todays Culture

    A fast that pleases God Gods desire places the heart before the rules. As you plan a time to explore the power of prayer and fasting, write down the purpose of your fast.

    • Do you need to fast and pray for a breakthrough? Write it down. If you need help, check out these 5 of the Reasons to Fast
    • Next, you determine which type of spiritual fasting will work for you.
    • Finally, Pick a day to begin your fast and stick to it.

    Recommended Reading: What Fasting Glucose Level Indicates Diabetes

    Fasting May Improve Blood Sugar Control

    Some studies have found that intermittent fasting can improve blood sugar control in those with type 2 diabetes.

    A study in 10 people with type 2 diabetes found that a fasting goal of 1820 hours a day lead to a considerable decrease in body weight and significantly improved fasting and post-meal blood sugar control .

    However, another recent study showed that intermittent fasting increased the chances of hypoglycemia , even when taking lower doses of blood-sugar-reducing medications .

    Though lowering blood sugar levels in a safe way is beneficial, hypoglycemia can be dangerous and lead to serious complications .

    For this reason, people with diabetes who are interested in trying out intermittent fasting should consult with their doctor first.

    Summary

    Methods of intermittent fasting like the Warrior Diet may help reduce weight, improve brain health, lower blood sugar and reduce inflammation.

    Despite potential health benefits of the Warrior Diet, there are some downfalls to this way of eating.

    What Are The Benefits Of Fasting

    Pin on Intermittent Fasting

    There’s a lot of preliminary research on fasting that points to some pretty promising benefits, but many more studies are needed to back up the claims.

    One major benefit of fasting is that it helps promote autophagy — a process in which your cells essentially “take out the trash” by removing dysfunctional components. Increased autophagy can possibly regenerate the immune system and increase your cell’s protection against stress.

    Some research suggests that fasting can also lower blood pressure, as well as making your body more sensitive to insulin. Being more insulin-sensitive means that you’ll store energy from food more efficiently, and get less hungry between meals.

    Now to the main reason people try fasting — to lose weight. While one study showed that both fasting and caloric restriction had the same weight loss results, losing weight is a highly individual journey. If you’ve been struggling to find a way of eating that helps you be your best self, you may want to give fasting a try.

    Don’t Miss: How To Begin Intermittent Fasting

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