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There are so many different types of diets and supplements constantly being thrown around on TV, blasted on the internet and popping out of grocery store magazines. Intermittent fasting has been gaining more and more publicity these days. You might be thinking, “What health benefits could possibly offset the gnawing agony of hunger pangs?
Well as it turns out, there are actually quite a bit of impressive health benefits that result from intermittent fasting (IF for short) that have turned my head and I think they’ll get your attention too.
Fasting is most commonly intended to mean a period of time that one goes without food or nutrition. Traditionally, people have most commonly fasted for religious or spiritual reasons, healing the body or for personal insight and mental clarity.
Fasting’s existence has been recorded for thousands of years and can be observed in numerous religions and cultures. Are the purported benefits of fasting just a bunch of made up nonsense created by old cultures full of foolish superstition or is there true wisdom in it? Is this challenging self-denial beneficial to our health and vitality or is it just one more dangerous, archaic practice that needs to be exposed and eliminated? Thankfully, science has finally reached a certain maturity, enabling it to more competently investigate the matter empirically.
Intermittent fasting (IF) is alternating between fasting and non-fasting on a consistent schedule.
An example is alternate-day intermittent fasting and is theoretically supposed to be where the individual fasts for 24 hours and then resume regular diet for 24 hours. I say theoretically because most people who practice alternate-day fasting end up fasting for 36 hours followed by 12 hours of eating. Another form of intermittent fasting is where a person fasts two non-consecutive days a week. Now comes my favorite form of intermittent fasting and one that I think truly has promise for not only its ability to create some remarkable health benefits and body transformations but, more importantly, for its long-term feasibility. In this form of intermittent fasting the individual will fast for 16 hours followed by an eating window of 8 hours. Anti-Aging – Studies have shown that fasting and intermittent fasting slows the aging process. When in the fasted state, lysosomes begin seeking out comprised cells and damaged machinery and destroy them. Better Sleep – Many people including our immaculate celebrity specimen above, Hugh Jackman, claim that they never slept better than while on a intermittent fasting regimen. Mental clarity and increased cognitive performance is commonly reported with intermittent fasting practitioners. Accelerated Fat Loss – Exercising during the fasting state increases fat loss compared to after a meal. Human Growth Hormone (HGH) ^ – Fasting and calorie restriction have been extensively studied and proven to increase human growth hormone. Growth hormone is also known to increase lipolysis (fat loss), stimulate the immune system, support thyroid function, stimulate growth of internal organs including your brain and create strong bones through proper calcium utilization. Insulin Sensitivity ^ – Intermittent fasting has been shown to increase insulin sensitivity. Caloric Restriction (CR) Alternative – Many people have switched to a form of diet called caloric restriction to slow the aging process.
Studies have shown that intermittent fasting provides all the benefits of calorie restriction diets but without any of these negatives. The author of the 8 Hour Diet claims that you can basically gorge yourself during this 8 hour feeding window.
As Hugh Jackman has illustrated, you can pack on muscle and apparently become cut like the razors edge simultaneously using this form of intermittent fasting. Usually maximum muscle gain requires a high calorie bulking phase which also packs on extra body fat, which you then have to follow with a cutting phase to trim down.
Although hunger is reportedly not an issue for many people who begin using 16:8 intermittent fasting , a good amount of people will not be so lucky and may find themselves hungry quite often.
Some of the guys who are looking to gain muscle mass and are traditional hard-gainers may experience muscle wasting, especially if they aren’t able to eat upwards of 4 to 5,000 calories every day in that little 8 hour window.
I don’t think intermittent fasting by itself is the end all of diets or regimens for optimal health but I think its a powerful tool that every person should experiment with to see what kind of benefits they experience from it and whether they can sustain the practice for a long period of time.
Combine intermittent fasting with a healthy nutrition plan to see the best results. You can eat more on this type of regimen so enjoy it and have your indulgences here and there but focus on quality whole foods as your primary dietary sources. Intermittent sounds complicated, but in reality it is the simplest way I have found to lose body fat very quickly. This a practice highly extended in many religions but actually science has discovered how lose weight and improve health with this diet. Many people have many questions about how to start practicing Intermittent Fasting, the changes in their bodies and how exactly intermittent fasting works. In future videos I will explain more deep how Intermittent Fasting Works and how to Lose Weight with this. Try to reel in a Marlin without being prepared for battle, and it will take you for a swim and then stab you in the heart. You're probably aware that your body runs on a regular circadian rhythm that coincides with when you sleep and wake. Intermittent fasting (also known as IF) involves eating very little or nothing for short periods throughout the week followed by a normal (healthy) diet the rest of the time. While weight loss advice in recent years has been to eat little and often to ‘keep up the metabolism’, longer periods between eating may in fact be much more useful for weight loss and overall health. A lot of people who use IF are also proponents of weight lifting so you might be interested in the muscle development benefits.
Intermittent fasting as a way to lose weight, when used in conjunction with resistance training is better for muscle retention compared to the same calorie deficit with a higher meal frequency. In the first 48 hours (depending on the study you read) of fasting, levels of human growth hormone actually increase, which is obviously good for muscle development. The key, as with everything in life is moderation, so try to do it healthily and don’t immediately stop eating for the next week! There’s no harm in engaging in moderate exercise, but save sweat inducing, heart rate raising exercise for days when you can fuel your body sufficiently. This is particularly true the first few times that you fast as you body will not be used to it and will not be well adapted to coping without food. This isn’t a hard and fast rule and really depends on the length of your fast and how fit and healthy you are, so use common sense. Some people actually workout during a fast (and generally eat right afterwards) as a way to take advantage of the hormonal benefits (although others don’t get along well with that strategy).
There are different extents to which you can fast but in almost all cases water is allowed and you should drink plenty of it. In some fasting diets tea and coffee are allowed, but be careful not to overdo either, firstly because of the caffeine and secondly because the calories in the milk will add up. Sleeping through up to half of your fasting period means that you will spend less time feeling hungry. For 24 hour fasts it is often a good idea to fast from around 6pm on a Friday as you can then go to bed before you feel too hungry and have a lie in the following morning, this way you only really feel fasted for a few hours.
Restricting calorie intake will be no good for you if the calories you do consume are mainly in the form of fats and sugars. You could, for the same amount of calories, choose to eat either four squares of chocolate or an entire plate of salad with dressing. To break your fast you should eat a small meal of something healthy, immediately going back to binging on processed foods will not do you any favours and using fasting as an excuse to binge is not healthy. Fasting is best when seen as a tool to help you make your diet healthier; by teaching you discipline and allowing your body to beat its sugar addiction you can use fasting to improve your diet for the long-term. Whilst feeling hungry is unpleasant, there is one important thing to bear in mind: this hunger is temporary!


About The Author: My name is Jonathon, I work at Nature’s Best and I am a nutrition expert and health freak! Eat Stop Eat is a unique method of intermittent fasting designed to help you lose weight while building muscles and maintaining a good energy level.
Intermittent fasting is making headlines all around the world, and causing nutritionists and health gurus of all stripes to stock up on antacid medication. IF works on the idea that your body can assimilate to just about anything, given enough time and regimentation. We all know that digestion is the process by which food is broken down into energy for our bodies and waste products.
The IF diet has become most popular in its 5:2 variation, which in turn has a number of variations of its own.
Never, ever start a diet or exercise regimen of any kind without talking to your healthcare provider first. Intermittent fasting has a lot of potential to help people who thought conventional diets were out of reach or unattainable.
It’s hard to know what is simply hollow hype and what could potentially change your life for the better. Aside from these benefits there is a form of intermittent fasting known as 16:8 Intermittent Fasting that is fairly easy to keep to and hunger is rarely a problem. Juice fasting is not a true fast but entails allowing only juice to satisfy nutrition or hunger needs for the duration of the fast. More simply put, the individual will fast for a period of 24 hours two times out of the week but there must be at least one day between the 24 hour fasting days.
So a good chunk (half, if you’re sleeping 8 hours) of the fasting will be accomplished while sleeping. Anything that’s compromised will be consumed and the proteins they were made from will be recycled to be used for other cell repairs and new cellular components.
It is believed that a consistent lack of autophagy is responsible for the accumulation of cell damage and aging.
High levels of these biomarkers are associated with heart disease, artery inflammation and ischemic events (myocardial infarction, deep vein thrombosis, pulmonary embolism, transient ischemic attack). With increased insulin sensitivity your body is able to utilize glucose to maintain, repair and build your body more efficiently. This is based on multiple studies that has shown that mice on a calorie restricted diet live significantly longer than mice fed a regular caloric intake. A recent study conducted also found intermittent fasting to be superior to calorie restriction in weight loss.
You get to eat every day, hunger usually isn’t an issue, you minimize the negatives (catabolic muscle breakdown, hunger and early fatigue) while getting most of the benefits of longer forms of fasting. By simply minimizing your daily eating window to 8 hours you can not only melt away the pounds but also get better muscle tone. I myself am a hard-gainer that rapidly loses lean muscle mass when even missing one meal, so I have my reservations on this as well. I myself will be trying it in the near future and perhaps follow up with an article sharing my experience. If your body is not able to adapt and the hunger routinely causes a distraction in life, well-being and productivity than this diet isn’t your long term solution. You will have to spend a lot of time eating in a short frame of time. This might end up disrupting your day and you find it hard to strike a balance between getting things done and having to cozy up to the feeding trough. One way to stop this is to supplement with a little BCAA (branch chain amino acids) during the fasting state. Scott McLeod, PharmD is an independent researcher, health advocate and author living in Santa Barbara, CA.
I can sit here and let everyone know that intermittent fasting is the best choice for quick weight loss for everyone, but I won’t do that. Always remember that regardless of what anybody tells you, your diet and training depend on only two things. This is a video that can help you to understand all proccess  with the intermittent fasting, you will learn 5 amazing Rules with IF, the most easy way to start AND HOW TO DO correctly to get the best results and benefits for your body. The theory, which has been tested in various scientific studies, is that fasting every now and then can help us lose weight, reduce the risk of certain diseases and even prolong our lifespan.
You will have little energy, may feel light-headed or unwell and won’t be able to replenish your body with the nutrients it requires after working out. Once you start to get used to IF you may well find that you are more energetic during your fasts.
Going for a run at the end of a 16 hour fast might be ok, but you certainly wouldn’t want to hike up a mountain 2 days into a fast. The key is to listen to your body and don’t push yourself too hard, particularly when you are new to fasting. As you fast, your body will start to release toxins that it has been storing (that’s a good thing) and drinking plenty of water will help to flush them out.
For example, if your method of fasting involves not eating for 16 hours, time it to begin after dinner, at say 7pm, and your next food intake will be at 11am the following morning. The latter will fill you up, provide you with the leafy greens that are so good for you and won’t spike your blood sugar levels only for them to come crashing down a few hours later, leaving you craving more. Well the more toxins you have in your diet, the more your body will release and the harder the fast will feel. This is a common mistake, overeating before your fast will just up-regulate your appetite and make the fasting harder. There is no need to panic, no serious harm is going to come to you from not eating for 12-24 hours and you can take comfort from the knowledge that tomorrow you can eat again. I regularly use intermittent fasting as a way to detox my body and to keep my healthy diet on track. It is scientifically proven to naturally stimulate FAT burning hormones in as little as 24 hours without sacrificing your metabolism or hard-earned muscles! The first few days were tough and I went to bed early each day, but after that I felt great! Many people do this for religious reasons, others because they are forced by circumstances or lack of available food to do without, and still others because of stress or physical health problems.
Strangely, this type of fasting may actually be better for most people than conventional wisdom and commonly held beliefs about what a stable diet should and shouldn’t be would suggest.
Only in the past century has a steady, reliable source of food become a reality for most humans. We rarely think any further about digestion than this, but one of the largest side effects of digestion is a release of insulin.
One of the crucial ideas of IF is to modify eating habits away from processed, sugar-laden foods to begin with. By retraining your body to expect food only within certain periods of the day, you give your body longer resting periods where it is not struggling to digest everything you’ve put into it. Getting started can be a little rough, especially if you’re used to eating whatever, whenever.
With their help and guidance you can establish a feeding window that works with your life and body for maximum results and safety. Now, obviously, someone who says they are going to fast are intending to carry on this absence of food for quite a duration longer, which could range from 16 hours, to many days, to in some cases, a period of weeks. This is most commonly referred to as 16:8 intermittent fasting and book The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat!
It is a protein that supports our neurons (brain cells) and associated synapses as well as stimulating the growth of new neurons. Your body will preferentially liberate glycogen into glucose to be used as fuel for your workouts.


The thought is that intermittent fasting may be long enough to induce the elevated growth hormone levels cited in these fasting studies that will allow increased muscle mass when the individual refeeds and in conjunction with high stress-load weight or resistance training. The opposite of increased insulin sensitivity is insulin resistance which is universal among diabetics. There is also some loose interpretations of the Okinawan population who have have had a lower calorie diet and have had a very long life expectancy and many centenarians (people 100 years old or better). Something that most trainers say is impossible: gaining substantial lean mass without adding body fat. It may be a fad but it has merit and I think it will stick around longer than the usual suspects (South Beach Diet, etc). For more information about Scott and Doctor Scott Health please visit the 'About' section, here.
Here are some ways to go about it as safely and healthily as possible, alongside tips for making it through fast days! Or in other words, fasting won’t save your muscle if you spend the rest of your time eating pizza and drinking Coke!
It might also lead to you feeling even more ravenous, making fast days harder to get through. By eating small amounts in the run up to your fast you will down-regulate your appetite and you will likely feel less hungry.
Thus on an evolutionary scale, we started eating a lot more than is strictly healthy for us particularly in First World countries. IF imposes a stable, steady form of fasting upon the body, giving it the respite from processing the foods we eat it needs.
Insulin is the chemical in our bodies that allows our systems to process sugar effectively and convert it to energy.
Eating better is the first and most crucial key to getting real results from intermittent fasting. This means that for five days you have a feeding window of 8 hours and a fasting window of 16, with two days a week where you don’t eat at all.
Among the ranks of people who are reportedly turning to IF are famous faces like Ben Affleck, Christy Turington, Beyonce Knowles and Liv Tyler.
An IF diet by itself can help you lose weight, but it will not work as quickly nor will it help you build muscle.
For the first week or so, you may experience discomfort or hunger outside your feeding window.
You wouldn’t eat an entire cheesecake in the middle of an intense sexual interlude, would you? Experiment with different feeding windows throughout the day and week until you find the one that works for you. It’s active in parts of the brain associated with learning, memory and higher thinking (hippocampus, cerbral cortex and basal forebrain). When glycogen is used up (such as during fasting) your body begins to use fat stores to fuel your workout. I think that you will have to eat like an absolute animal during your 8 hour window to do this and I don’t think it will work for everyone.
Before entering Hollywood with his major debut role as Wolverine, he was a 6’2 stick at 170 lbs. Now let me explain to you why this works and other important steps to incorporate to maximize you fat loss. If the answer to any of these questions is yes, then intermittent fasting may not be safe for you (or at the very least you should do more research and consult your doctor first). My husband and I now do IF and both have had huge improvements in our life, including weight loss, significantly decreased cholesterol and tryglicerides as well as decreased pain and stiffness. Diets could change drastically based upon weather, time of day, season, location and other factors.
The evidence for this is increased obesity in both adults and children, a corresponding reduction in overall health, and a number of nutrition-related deficits and overabundance which work together to make us feel worse than we should, all other factors being equal. The difference between this very haphazard version of IF and a more disciplined, targeted methodology is that your body is not getting any regimentation and thus is convinced every time you go without eating it’s about to starve.
This would not be as imperative if we all lived on an entirely organic, all-natural, unprocessed diet, but that isn’t the case. Once your body becomes accustomed to better and healthier food then you can move on to the next step, which is where the actual fasting comes into play, but without first adjusting what you put into your body, the fasting will not be as effective and could actually cause digestive and other health problems. This works well because you release the exact same amount of insulin in a constant grazing pattern as you do in a feeding window, but with a feeding window your body has more time to cope with the excess insulin and help you store less fat as a result.
Eating like a lumberjack three times a day, no matter how healthy the food is, isn’t any better than fasting for three days and then eating your way through a Las Vegas buffet. IF takes a certain amount of discipline and willpower until the habits you put into place become second nature, like anything else. Sticking with it, trying new things and methods, and keeping in touch with your healthcare provider can help you achieve your weight loss goals and feel better while you’re doing it! Some studies show that calorie restriction increases nutritional deficiencies, lowered immunity, fraility, depress and irritability.
I would definitely advocate this approach to anyone who is looking for a wholistic approach to improving their health!
Therefore, our bodies evolved to be able to cope with periods of lean sustenance by coming to actually require a certain amount of fasting.
Diabetics suffer from either a surfeit or a deficit of insulin, causing them to process sugar inefficiently if at all. Before you start IF, you should consult with your doctor to identify possible problems this could cause you and what warning signs you should be aware of. Come home, have another snack, have dinner, watch TV or play on the computer, snack some more, go to bed. However, this does not mean you should fast for 18 hours and then dig into the Slim Jims and energy drinks.
So you may eat for six days and fast for one, eat five and fast two, or eat four and fast three. The possible variations are limited only by the number of hours in a day and days in a week. This naturally raises questions about whether IF is just another fad diet or something that might actually last. Eating reasonable portions of sensible food during your feeding window and restricting your intake to water and tea the rest of the time will help you lose weight and shed fat.
This helps kick start your metabolism and allows your body to process food more efficiently. From this it becomes clear that there is a clear and direct link between digestion and insulin production.
If we assume most people sleep for exactly eight hours, this means for fifteen to sixteen hours we eat more or less constantly. Remember your body is adapted and evolved to need certain basics, and processed foods lose a lot of these or add so much in that any benefit they may convey is overshadowed by the extra effort your body must expend to break them down into energy. The last is highly extreme and not really recommended, unless your healthcare provider clears you for it. By reducing the effort our bodies have to put forth to digest food, we also reduce potential fat and force our bodies to process what we put in more efficiently. Like it or not, the human body needs to be worked routinely to work at peak capability, which means exercise.



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