Choosing The Right Paper
What Is Intermittent Fasting
Many diets focus on what to eat, but intermittent fasting is all about when you eat.
With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.
Johns Hopkins neuroscientist , has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive and thrive for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.
Even 50 years ago, it was easier to maintain a healthy weight. Johns Hopkins dietitian Christie Williams, M.S., R.D.N., explains: There were no computers, and TV shows turned off at 11 p.m. people stopped eating because they went to bed. Portions were much smaller. More people worked and played outside and, in general, got more exercise.
Nowadays, TV, the internet and other entertainment are available 24/7. We stay awake for longer hours to catch our favorite shows, play games and chat online. Were sitting and snacking all day and most of the night.
Personal Interest In Fasting
- Epilepsy Ive had epilepsy since 19. The Grand Mal seizures stopped after we found the right combination of medications. However, I continued to have frequent dizzy spells called Auras, despite experimenting with different medications and dosages. I read somewhere that fasting could help.
- Mental Focus Anything promising to give me a mental leg up Im keen to try. Remember Limitless? Usually this just amounts to me purchasing unscientific junk on Amazon.
- Weight Loss I had just returned from a 3 week trip in Europe. Considering the astounding number of pastries I consumed, I was not surprised to learn I was a few pounds heavier when I returned. I was curious to see if I could jumpstart the process of getting into shape.
- Food Cravings I catch myself thinking about food all the time, especially when traveling. Fasting seemed like a plausible way to reduce cravings and become less food dependent. Yes, our ancestors had good reason to think about it food, sleep, fighting off predators but life today is very different Big Macs, La-Z-boys, fighting off Nazi zombies in Call of Duty.
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Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
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How Does Intermittent Fasting Work
There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.
Mattson says that after hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as metabolic switching.
Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours, Mattson says. If someone is eating three meals a day, plus snacks, and theyre not exercising, then every time they eat, theyre running on those calories and not burning their fat stores.
Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
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How To Make Fasting Easier: Tips Thatll Come In Handy Even For Seasoned Fasters
Its easy, just dont eat thats what many people think fasting is about. Well, such an assumption can make your fasting experience a lot harder than it should be. Fasting can be dangerous if not done correctly. Instead of assuming things, why dont you read up on how to make fasting easier to avoid disappointment along the way?
You may undertake fasting for spiritual purposes, religious reasons, health improvement or even weight loss. To make sure you do it properly, you must prepare adequately and choose the correct time frame when it is more beneficial for you to go hungry. Below is everything you need to know about how to make fasting easier.
Training Wheels Are Another Way To Smooth The Transition
Even if you dont eat a ketogenic diet before your extended fast, theres still something you can do to make the transition stage easier.
If youre ok with doing a sort of dirty, or modified fasting , you could simply eat something at the SP, to tide you over.
In other words, use training wheels, in the form of a carefully-selected food, drink, or supplement.
The key is to pick something thats low in carbs, and low in total energy , but still gives you a little boost.
One of my favorites-
Half of an avocado. It wont really raise your blood sugar, and it wont prevent your body from ramping up ketone production.
But it will give you a little bit of extra energy during that potentially challenging transition.
Here are some other options Ive tried that work well
- bone broth
- olives
- pumpkin seeds
These can all tide you over at a critical moment, without disrupting your fast enough to matter.
But feel free to be creative and try something different.
Note: If you want even more tips to make fasting as painless as possible, head over and get my Beginners Guide to Easy Fasting!
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What Am I Allowed To Eat Or Drink While Fasting
This question isnt as stupid as it seems. Even on a water fast, Dr. Fung says you can consume more than just water. And I highly recommend doing so to make the experience more pleasurable.
- Not allowed: Diet Coke or Coke Zero or any other zero-calorie crap like that.
- Allowed: Water flavored with coffee, tea, lime, any fruit infusion you can dream up, some apple cider vinegar, or sea salts bone broth multivitamins.
- An easier alternative? Possibly. See Is there an easier alternative? under Understanding and Fighting Hunger, below.
Dr. Fung doesnt mention it in his book, but whats helped me stay hydratedwhich is super important but difficult to do while fastingis adding zero or very-low-calorie electrolyte powders to my water.
The first time I fasted for a prolonged period, I didnt add electrolytes and felt light-headed and woozy whenever I made sudden movements. When I added electrolytes to my diet in future fasts, those sensations disappeared.
Theres no brand in particular that Id recommend over any other. ticks all the boxes, gets great reviews, and only costs around 30 cents a serving. Alternatively, go to your local pharmacy and pick out whatever looks good to you.
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Choosing The Right Drinks
Massage It Out With A Perineal Massage
You probably never thought about massaging the area between your b-hole and genitals , but here you are.
A 2015 study found participants who used perineal self-acupressure reported better bowel function and less constipation. While the research on the effect of perineal massages on constipation remains inconclusive, its a low-risk method that might lend some much-needed relief.
Ideally, this should be done when you have the urge to go but cant.
Heres what to do:
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Eating And Drinking Effectively
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When Can I Expect To Be The Hungriest
Strangely enough, youll probably be the hungriest during your first day or two. After that, your body will transition to burning fat for fuel and youll stop feeling as hungry.
Dr. Fung explains that this is why doctors advise three-to-seven-day fasts instead of two-day fasts. Once youve gotten through the hard part, the first two days, you may as well keep on going! The benefits actually increase with time
After you get past the two-day hurdle, the next time youll feel VERY hungry is right at the end of your fast and the end is near.
