Why 3 Pm Is A Key Time To Start Eating Less Food
Peeke also recommended that I stick to having lunch be my biggest meal of the day. Theres a study that a majority of Americans eat over the course of 15 to 16 hours out of the day, with the majority of their calories coming after 3 p.m. Its a recipe for disaster, she says, referencing a study published in November 2015 in Cell Metabolism.
Peeke suggested that rather than having my banana protein shake as an evening dessert and not eating anything before exercising, I instead drink it first thing in the morning. This way, the carbs from the banana would give me an instant source of energy to fuel my workout and my body would be processing the carbohydrates at an optimal time of the day.
The switch immediately paid dividends. I had way more energy throughout my workout. Because my body was working at a higher intensity, I was burning more calories than I would be even if Id been doing fasted cardio. Peeke recommended that I try to stay under a 12-hour window of restricted eating, but I was able to manage my dinnertime to keep my eating in a 10-hour window. Although my weight drifted up by 2 lb, it was because I was adding muscle mass instead of fat. The additional muscle in my arms and shoulders were noticeable. And as my body fat percentage got lower, I started to see some veins popping out of my biceps, forearms, and calves.
Optimal Intermittent Fasting Windows
This so-called time-restricted eating is a form of intermittent fasting. Instead of fasting on alternate days or several 24-hour periods per week, time-restricted eating encourages dieters to limit their meals to certain windows of time.
Eating and drinking during a 10-hour window allows your body to rest and restore for 14 hours while drinking water, coffee or tea. According to study co-author Satchin Panda, PhD, Your body can also anticipate when you will eat, so it can prepare the body to optimize metabolism.
Other studies on time-restricted eating have found similar results. Researchers from the University of Alabama split obese men with prediabetes into two groups: One group ate all of its meals within an 8-hour window between 7 a.m. and 3 p.m. and the other spread its meals out over 12 hours between 7 a.m. and 7 p.m. The study showed both groups maintained their weight but those who restricted their eating to an 8-hour window had lower insulin levels, reduced insulin sensitivity and lower blood pressure their appetites decreased, too.
Weight Loss For Men: How Does A Man Lose Belly Fat
You go to the gym at least twice a week. You only have a few beers and eat fast food here and there. You think youre eating reasonable portion sizes, but you just cant lose the beer belly. At Medical Transformation Center in Louisville, KY, we are passionate about helping our clients lead happier, healthier lives. Today, we explain weight loss for men to help you lose belly fat.
Weight loss for men is the same as weight loss for women. You must consume fewer calories than your body needs to maintain its current weight. At the end of the day, there are only two things you have to consider. First, you must consider how many calories you consume in a given period. Second, you must consider how many calories you burn in a given period.
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If Youre Just Starting Out
I suggest trying the time-restricted approach first, and going at a slow pace to let your body adjust.
One simple way to keep track of when to eat and when not to eat is to plan on eating your meals only during the daylight hours. When its light out, eat as you need to in order to not feel hungry. But once the sun sets, dont eat. Your body will immediately experience the benefits, and over time youll likely start noticing them.
Lots of people find it helpful to start with a cup of bulletproof coffee in the morning, and then refrain from eating till afternoon. Of course, the fat in the coffee contains some calories. But its a helpful way to start, and many people still lose weight with this approach. Just dont add milk or sugar!
Reduce Refined Carbohydrate Intake
Just as you should drink whole milk because it is less processed, you should also reduce refined carbohydrate intake for the same reason. Refined carbs, during processing, are stripped of their bran and germ. The end result is food that is artificially low in fiber and nutrients and high on the glycemic index. When you eat foods with a high glycemic index, your blood sugar levels fluctuate.
Blood sugar levels spiking and crashing increases hunger and calorie consumption. This results in excess belly fat. Contrastingly, when you incorporate more whole grains into your diet, you will lose inches off your belly, lower your BMI and burn overall body fat. Replace processed cereals, white bread, and pasta with whole wheat pasta, whole grain bread, oats, barley, and quinoa.
Do Not Fear The Shaker
In addition to fluid loss, a second significant aspect is responsible for physical complaints such as dizziness.
An undersupply of salt is the primary trigger for this. Therefore, even in strict therapeutic fasting, natural salt is allowed in addition to water.
Besides other electrolytes, sodium, in particular, is flushed out of the body while breaking down carbohydrate stores. Since salt has an unjustly unhealthy image, unfortunately, nutrition-conscious people often save with it.
However, we now know that it is precisely those countries with the highest salt consumption that have the lowest rates of cardiovascular disease .
Moreover, salt takes the bitter taste out of food and acts against cravings. Since it also has a negative feedback loop, unlike sugar, your body will tell you when youve had enough salt.
While sugar consumption promotes insulin resistance and body fat storage, salt increases insulin sensitivity and aids weight loss .
Finally, salt is the natural antagonist of sugar. If you want to do intermittent fasting without problems, salt your food as you like.
Furthermore, if you have a headache during fasting, you can dissolve natural Himalayan salt in water or drink homemade sole water.
How To Lose Stubborn Fat Fast
Dry-heaving never helped anyone. If youre struggling to lose the last bit of stubborn fat, your friendly neighborhood Ripped Dude has a plan for the last 4-to-6 weeks of your fat-loss plan: Try a 10 calorie-per-pound diet. Do empty stomach cardio for 20-to-30 minutes at a slow pace 4-or-5 times per week.
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Fix Your Stress And Sleep
Theres a good chance you have visceral fat if youre chronically stressed out and not getting enough sleep.
Often your stress and sleep is overlooked and not given as much attention as dieting and exercise. But it also plays a very big role.
This study found those not getting enough sleep were more likely to have increased visceral fat .
And according to this other study those only getting about 5 hours of sleep per night ended up gaining 26% more visceral belly fat .
But make sure youre not sleeping too much.
Researchers found those sleeping eight or more hours per night were also more likely to have visceral fat increases.
If you have trouble sleeping or are chronically stressed out check out taking some CBD oil. Its been found to instantly lower stress levels as well as speed up the time it takes to fall into a deep sleep.
When youre chronically stressed out your body will release the hormone cortisol.
Cortisol increases in your body are linked to increases in visceral fat .
Try using mindfulness practices like meditation and deep breathing to help better manage your stress.
Metabolic Flexibility The Key
After youve done a proper 21 day reset, the end result should be that youre now metabolically flexible.
Youre now fat adapted and you can easily switch fuel sources from the foods that you eat to your own body fat for energy. Thats when you get into what I like to call accelerated fat loss.
If you dont do a proper reset, and you still follow a standard western diet and you just jump in with intermittent fasting, that is the definition of metabolic inflexibility. And youre not going to see the results youre looking for.
This is where a lot of people find themselves. This is where you hear people say that they got headaches from fasting, they were starving the entire time, they didnt feel good, and they say it didnt work for them.
Yeah, no kidding. I couldve told you that.
Now the people whos taken the proper 21 day primal reset inside the Fat Loss Accelerator have all successfully unregulated their fat burning metabolism. Theyre metabolically flexible and they can easily fast for long periods of time without feeling hungry.
Which means that theyre able to burn more fat. Theyve also all been successful at being able to keep the weight off.
Now, how long will it take for you to start seeing results? It really depends how long you fast for, and how often. I always like to say that the longer you fast, the better.
So if youve been overweight for a long time, that means that youve also been insulin resistant for a long time.
Learn More About Weight Loss Tips For Men Today
To learn more about weight loss for men, please contact us at Medical Transformation Center in Louisville, KY today to schedule your initial consultation. Whether youre trying to lose belly fat to be healthier, improve your aesthetic, or for some other reason, we can help you reach and maintain a healthy weight.
We have licensed nutritionists to help you create a diet plan that will allow you to meet your nutritional needs while fitting into your daily caloric budget. We also offer medical guidance and treatment for conditions that lead to weight gain, such as hypothyroidism.
Probiotics The Secret To Fighting Visceral Fat
Your gut health plays a major role in the amount of visceral fat you have in your body.
In this study, probiotics were found to help lower visceral fat. Studies has also surprisingly found just how impactful your gut health is in fighting heart disease .
Probiotics are the healthy gut bugs that line your intestines. They help your body to properly digest food and absorb the nutrients into your body.
Eating too many junk foods can lead to healthy gut bugs in your stomach losing out to the bad ones.
When the health of your gut is out of whack then youre more likely to experience gas and bloating, fatigue and energy decreases.
This study found those who took probiotics ended up losing 8.5% more visceral fat .
Most interestingly the participants also gained all the body fat back once they stopped taking the probiotics.
I recommend checking out BioTrust Pro-X10 live probiotics. If you want to try out the free 30 count bottle then click here.
Hidden Hormones That Cause Visceral Fat
One of the most underrated and hidden causes of visceral fat are out-of-whack hormones.
Most people only look at their nutrition and workouts. But there are other underlying causes that can keep you from burning off your visceral fat.
Having too much visceral fat itself can seriously affect your hormonal functions.
Hormonal dysfunctions from too much visceral fat include less leptin and adiponectin.
Men with low testosterone have also been found to carry more visceral fat .
The Last Word
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Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
- flax seeds
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
What Is Intermittent Fasting
Intermittent fasting is simply limiting yourself to eating within a designated time frame. There are several variations of IF to choose from. Decide which type fits into your lifestyle the best and then talk about it with your doctor.
Daily method. This is the most popular method of IF. The daily method typically follows a 16/8 or 18/6 rule. That means eating regular, healthy foods during a 6- to 8-hour window each day, then fasting for the remaining 16 to 18 hours. This is found to be the most sustainable method.
You can use other variations of timing to get started. These include a 12/12, which is eating for 12 hours, then fasting for 12 hours. You can then progress to a stricter schedule when you are ready.
5:2 method. This approach involves eating normal, healthy meals over 5 days of the week and limiting yourself to 500-600 calories during 2 days of the week. Its unclear whether its more beneficial to eat all your calories in one meal or spread them throughout the day, so do what works for you.
Alternate day method. If you choose this method, you can eat normally every other day. On the fasting days, youll eat just 25% of your daily caloric needs. For example, if you eat 1,800 calories on normal days, youll only eat 450 calories on the fasting days.
Proceed with caution if you use this method. Extreme irritability, fatigue, and headaches can come with it, and this method might not necessarily be better for you.
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Fasting Isnt One Size Fits All
There are several ways to do intermittent fasting, and they all yield similar benefits. So choose the one that seems easiest for you:
- Alternate-day fasting: You move back and forth between one complete fasting day and one day eating and drinking as you normally would. For example, if you eat on Monday, you fast on Tuesday and eat again Wednesday and continue this way through the week.
- Modified fasting: You severely restrict how many calories you eat and drink for two days a week . On the other days of the week, you eat and drink normally. You may have heard of the popular 5:2 diet, which follows this format. For example, on Monday and Thursday you would only eat 500 calories , while on the rest of the days of the week you would eat normally.
- Time-restricted eating: Each day you only eat and drink within a specific timeframe the rest of the time youre fasting. If you usually eat a late breakfast and early dinner, you are already close to this schedule. Try to restrict all of your calorie intake to an eight-hour period. For example, you might eat only between the hours of 12 noon and 8 p.m. every day.
How You Can Lose Visceral Fat Naturally
Sugar-Free & Low-Carb Diets
The best thing you can do to lose your visceral abdominal fat is to go on a low-carb diet.
You also need to get all of the sugar out of your diet immediately to lose your visceral and subcutaneous fat.
Studies have found those eating more sugar tend to have more visceral fat. It can cause you to develop insulin resistance which promotes weight gain and diabetes .
Heres a study where children had the sugar in their diet replaced and ended up losing 10.6% visceral fat in just 10 days .
Low-carb diets have also been shown to help much better for losing visceral fat than going on a low-fat diet.
According to the study, those on a low carb diet ended up losing 10% more visceral fat than those sticking with a low-fat diet .
Its a good idea to eat anti-inflammatory foods to help lower the inflammation your body. This will be a great way to fight visceral fat and reduce insulin resistance.
Also, make sure there are no trans fats in your diet whatsoever.
Studies have found trans fats directly led to visceral fat development in the body .
Intermittent Fasting Is King
If you want to lose your visceral fat then try using intermittent fasting for weight loss.
Studies have found intermittent fasting to be an effective way to reduce visceral and subcutaneous fat .
My favorite method of intermittent fasting is to fast for 16 hours. Then follow that with an 8-hour feeding window.
- check out my other best fish for weight loss
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Use My Free Diet & Workout Planner Tool To Get The Perfect Program Designed For Your Body And Goal
2.Now the second way that intermittent fasting can help certain individuals burnfat faster
Then they would with regular continuous calorie restriction is because it reduces the number of calories that you eat on a daily basis without reducing the size fullness and quality of your meals.
When youre eating 5 or 6 times a day and youre trying to stay in a calorie deficit to burn fat your meals wind up being tiny.
This could lead to a very unsatisfying experience every time you eat.
If your meals start looking like one brown rice cake with half a tablespoon of peanut butter and only 3 almonds its easy to see how eating can quickly
become more of a chore with no satisfaction rather than something that you actually enjoy.
If you hate your diet youre not going to stick to it and it doesnt matter how good the diet looks on paper if you dont stick to it youre not going to lose any inches off your waist.
This is where intermittent fasting presents an Advantage for many people. By only eating once or twice a day you can have much larger and more filling meals
that leave you satisfied and you can choose from a larger selection of options that would normally be unavailable in the continuous calorie restriction model
because those options may contain too many calories to balance out with 5 other meals.
this is highly dependent on personal preference but for a large group of people including myself, it can make dieting much easier.