Great Article I found on Intermittent Fasting.
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Intermittent
Fasting.
Sounds like the worst thing ever,
right? Starving yourself on purpose?
Well, if you’ve been unsuccessful at
losing weight, if you’ve lost weight but you’ve hit a plateau, or if you just
want to try something new, this might be the jump start you need. I have
started this with my clients in France and to my surprise it has worked beyond
belief. We are dropping 2% BF per week with 6 days of training and one
24hr of fasting this is achieving unbelievable results. Photos to follow soon…..
Diets
– Six Meals For better metabolism ?
For years, the concept of lots of small
meals throughout the day really clicked with me.
If you space out your meals evenly,
keep your calorie count low, you’ll lose weight, right? Lots of people
follow the “eat multiple meals a day” ideology and lose weight, so it
works. Less calories, more meals, evenly spread out. It makes
sense.
However, I’ve recently done some
research and reading on IF…which also makes a lot of sense to me. By not
eating every once a while, your body has to burn the fat in your system for
energy, which would lead to weight loss. Also, by not eating for twenty
four hours, you’re pushing your body into a calorie deficit, which also leads
to weight loss. It makes sense.
So,
how can these two seemingly conflicting ideologies both make sense?Simple – they both allow your body to burn more
calories than you consume. And, if other research on the body’s
physiology while fasting is to be believed, there are multiple other benefits
as well.
What
is Intermittent Fasting?
IF
is pretty much exactly what it sounds like: you purposely avoid eating for a
twenty-four hour period (or two) during the week. Why? Because recent studies have shown
that your metabolism operates more on a marathon basis (how many calories
consumed over a long period of time) than on a sprint basis (what you ate
yesterday). Think long term when it comes to calories consumed and
burned, not short term.
How
Does it Work?
Our bodies are genetically engineered
to deal with feast or famine. Our bodies need fuel to
operate, and if there isn’t any food in the stomach to pull from, it uses the
fat stored within the body for energy. The fat gets burned for energy,
the body keeps moving, and becomes leaner.
Secondly, because of these skipped
meals, you are putting your body into a calorie deficit .Remember, it’s a
marathon, not a sprint, so start thinking of your calories more in terms of
weekly units rather than daily amounts, if that helps. More calories
burned compared to calories consumed = weight loss!
Here is a video the will explain to you
the similarities between fasting an exercise
How
Do You Do It?
Simple:
pick a day (or two) per week and purposely skip breakfast and lunch, and then
eat a normal dinner. – for example, a
fast on Monday, and then another one on Thursday. Liquids are okay on
fasting days, just not ones with calories ie the supplement you are
taking. WATER GOOD
If you’re used to eating a LOT of food,
and you normally eat a big breakfast, this is going to be a pretty big drastic
change. Start by skipping breakfast and see how your body reacts to
it. If you can handle that, work your way up to skipping breakfast and
lunch. I’m not saying you should skip breakfast and lunch every
day. Eat normally five days a week, try a fast one of the other days for
a few weeks and see how your body reacts.
Benefits
of Intermittent Fasting
A recent article in the American Journal of Clinical Nutrition gives a great overview of these benefits
which include decreases in blood pressure, reduction in oxidative damage to
lipids, protein and DNA, improvement in insulin sensitivity and glucose uptake,
as well as decreases in fat mass.” This study discusses studies
done with humans specifically.
Risks
of Intermittent Fasting
So,
all we see so far are GOOD things about not eating for a full day. What MIGHT
be bad about it? First off, I can
see myself getting extremely hungry to the point of annoyance when starting out
this process. So you’re hungry, fatigued, irritable. Fasting is not very
comfortable. People try to cut back one day and the next day they’re starving
and they overeat.”
If you have the time look at this
programme from horizon it should help you make you own mind up on IF
Eat,
Fast and Live Longer (science proving that 2 days of fasting can be super
beneficial)
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