Ever thought about how you are conditioned to eating three meals a day? Ever notice how you feel on the morning when you eat at 5pm rather than at midnight? Struggling with Focus and Concentration?
Being aware of intermittent fasting benefits could be the solution.
Intermittent fasting is simply being conscious of when you eat and when you let your gut rest. Just like your body your gut needs time to recover and rest from digesting solid foods. Intermittent Fasting
In today’s video, we will explain a few techniques you can use to ease into intermittent fasting as well as the benefits you may achieve.
Individuals who practice intermittent fasting do so for a variety of reasons.
Weight loss, mental clarity, gut health. brain health and longevity and are among the primary reasons people practice intermittent fasting.
There are many ways to practice intermittent fasting however the general rules during the fasting period typically requires you to not eat solid foods, calories, sugar or anything that will spike you blood sugar.
Think only water or tea during your fasting period. It’s important to note that there is no one-size-fits-all approach to intermittent fasting, and you can ease into it by simply being conscious of when you eat.
There are many ways to perform intermittent fasting, and the method you choose will depend on your personal goals and preferences. Some people fast for 12, 16, 24 or even 36 hours at a time.
Here are the top 4 ways to help you begin your journey into intermittent fasting:
- The 16/8 Method:
The 16/8 method is a form of intermittent fasting that involves restricting your eating to an 8-hour window each day. The remaining 16 hours of the day are spent in a fasted state. This can be achieved by skipping breakfast and only eating between noon and 8 pm, for example.
The 16/8 method is a popular way of fasting because it’s relatively easy to stick to and doesn’t require you to completely give up food for extended periods. There are also several health benefits associated with the 16/8 method, including weight loss, improved insulin sensitivity, and reduced inflammation.
- The Warrior Diet:
This involves consuming small amounts of raw fruits and vegetables during the day, followed by a large feast at night. The Warrior Diet method of performing intermittent fasting is a great way to stay healthy and fit. It allows your body to burn fat for fuel, rather than stored glycogen.
The Warrior Diet recommends eating a light breakfast and lunch and then consuming a large dinner. The Warrior Diet is a great way to improve your health and fitness, and it is also a great way to lose weight. So, if you want to stay fit, be healthy and lose some weight, you should opt for the warrior diet method.
- The 5:2 Method:
With this approach, you eat normally for 5 days of the week, and then restrict your calories to 500-600 on the other 2 days. This can be a great way to reduce your overall calorie intake without feeling too deprived. The theory behind the diet is that by reducing calorie intake for two days each week, the body will go into a ‘fasting’ state and start to burn more fat.
The key to success with the The 5:2 Method is to make sure that you eat healthy, nutritious meals on non-fasting days, and not overindulge in calorie-laden foods on your fasting days. If you can stick to this approach, then the The 5:2 Method could help you to lose weight and improve your health.
- Alternate Day Fasting:
As the name suggests, this involves fasting every other day. On fasting days, you consume either very few calories or no calories at all. On non-fasting days, you eat normally. Alternate day fasting is a convenient way to fast, as it doesn’t require you to give up food altogether. Instead, you can simply eat less on fasting days and return to your normal eating patterns on non-fasting days.
Whichever method you choose, it always helps to eat healthy fats and proteins before you fast as your body breaks down those macronutrients much slower than carbs or sugar making you not feel so hungry so quickly. Drink plenty of water, avoid processed foods and sugary drinks while fasting.
Here are the top 8 benefits associated with intermittent fasting:
1. Weight loss:
One of the most common reasons people try intermittent fasting is for weight loss. And there is a good reason for this – Numerous studies have shown that intermittent fasting can help you to lose weight quickly and effectively. One study found that people who followed an intermittent fasting regimen lost 3-8% of their body weight in just 8 weeks!
2. Improved mental clarity and concentration:
If you’re looking for a mental edge, intermittent fasting may be able to help. Numerous studies have found that intermittent fasting can improve mental clarity and concentration. Additionally, it has been shown to increase levels of the brain-derived neurotrophic factor (BDNF), which is essential for healthy brain function.
3. Boosted energy levels:
Intermittent fasting can also help to boost your energy levels. This is because when you fast, your body can burn stored glycogen for energy. Glycogen is a sugar molecule that is stored in the liver and muscles for use as fuel. When you deplete your glycogen stores, your body is forced to burn fat for energy. This process results in increased levels of ketones in the blood, which can lead to increased energy levels.
- Reduced risk of heart disease:
Intermittent fasting has also been shown to reduce the risk of heart disease. One study found that people who fasted for 24 hours had a reduction in markers of inflammation, oxidative stress, and cholesterol. All of these are risk factors for heart disease. Additionally, another study found that intermittent fasting improved blood pressure and heart rate.
- Reduced risk of cancer:
Cancer is one of the leading causes of death in the world. However, some studies have found that intermittent fasting may help to reduce the risk of cancer. One study found that mice who were fasted every other day had a reduced risk of developing breast cancer. Additionally, another study found that fasting helped to reduce the growth of bladder cancer cells.
- Reduced Inflammation:
one of the benefits of intermittent fasting is reduced inflammation. Inflammation is a response by the body to cellular damage and can lead to a variety of health problems. Intermittent fasting may help to reduce inflammation by reducing the number of meals eaten each day and by providing periods when the body can rest and repair itself.
In addition, intermittent fasting has been shown to improve blood sugar control, which can also help to reduce inflammation. While more research is needed to confirm the link between intermittent fasting and reduced inflammation, the evidence so far is promising.
- Better Brain Health:
Intermittent fasting is not a new concept. It has been practiced for centuries, often as a religious ritual. More recently, intermittent fasting has been gaining popularity as a way to improve overall health and well-being.
There is growing evidence that intermittent fasting can have a positive impact on brain health. Intermittent fasting helps to increase levels of BDNF, a protein that plays an important role in nerve cell growth and regeneration.
BDNF protects against age-related dementia and memory loss. Intermittent fasting also helps to reduce inflammation, which can damage brain cells and lead to cognitive decline
The bottom line is that if you are looking for a way to boost your brainpower, Intermittent Fasting may be worth considering.
- Longevity:
How does intermittent fasting help with longevity? The simple answer is that it helps to keep your body in a state of repair and reproduction.
When you fast, your body can focus its energies on maintaining critical functions and regenerating cells. It has several benefits for your health, including reducing inflammation, boosting brain function, and slowing the aging process.
Intermittent fasting also helps to protect against chronic diseases like heart disease and cancer.
Intermittent fasting is gaining popularity as people become more aware of it’s benefits. With little adjustments come great health benefits.
Performing intermittent only takes a little consciousness and discipline. Consider it as one of the ways to keep yourself in good shape and live a healthier life. Please continue to help us help you by giving us a follow and a like if you enjoyed our video today. Until next time…