What Is Intermittent Fasting?
Intermittent fasting is a plan of eating that switches between planed time periods of eating and not eating. The most vital idea on the subject of intermittent fasting would be that the focus is on when to eat, not what to consume foods. A frequent question that comes up is, what could i eat, or what kind of diet do I follow? Later in the article I will go over what you should eat, but I just want to get the point across that intermittent fasting's main focus is timing.
Here is a little history about what our ways of eating use to be and how it is connected with intermittent fasting. Our bodies were evolved to store nutrients. What I mean by this is that humans weren't usually fed. For example, when we were cave men, we never had three square meals a day because we were a hunter/gatherer species. We would often have times of feasting and times of famine from being incapable of capturing food. To cope with this our bodies became very effective at preserving fat and using existing energy resource.
As soon as you begin to start intermittent fasting for weight loss, you begin to turn your metabolism to a way that it has evolved, to run optimally. It also helps you figure out how to eat when your hungry, as opposed to when your use to eating or from habit.
Benefits Of Intermittent Fasting
A number of studies have proven that intermittent fasting has quite a few good health benefits. This is what intermittent fasting reduces, increases, and improves.
Reduces
Also, its crucial that you are getting crucial nutrients while intermittent fasting for weight loss. Health benefits are enhanced when you combine these nutrients, while intermittent fasting. It doesn't matter if you take these supplements while in the fast or during the feeding window.
blood lipids, or blood fats
inflammation
Increases
Ability to burn fat
Production of growth hormone
Metabolic rate
Improves
Control of appetite
Blood sugar
Neurogenesis
What To Eat While Intermittent Fasting
Alternate Day Fasting (36 hour fast/12 hour feeding window)
Metabolic rate
Also, its essential that you are getting the most essential nutrients while intermittent fasting for weight loss. Health benefits are enhanced when you combine these nutrients, while intermittent fasting. It doesn't matter if you use these supplements during the fast or during the feeding window.
In this type of intermittent fasting plan, you have 1 or 2, 24 hour fasts during any given week. The timing on the fast doesn't have to be precisely 24 hours. However, in order to obtain most of the hormonal benefits, you should try and go for the total 24 hours. Just pick 1 or 2 non consecutive days and fast for 24 hours. Thats really all it takes to notice the benefits.
Leangains (16 hour fast/8 hour feeding window)
Psyllium fiber: 3-5 grams twice a day
How To Start Intermittent Fasting
Alternate Day Fasting (36 hour fast/12 hour feeding window)
The introduction fast is meant to help you slowly ease into the intermittent fast, that you chose to follow. No matter what type of intermittent fast for weight loss you decide to follow, you need to allow your body some time to adapt to the changes that are occurring. If you go from eating 3 square meals a day to only eating in a 4 hour window, our bodies might possibly go into a panic mode. The way to prevent this from happening, is to first start with an introduction fast.The introduction fast lasts for 2 weeks. This fast causes you to limit your meals to 1, 8 hour window every day. Be sure that your feeding window ends at least 2 hours before you go to sleep. Whenever your on the fasting period, try to differentiate hunger versus cravings.
Step 2: Maintenance Fast
The introduction fast is followed by a maintenance fast, which lasts 2 weeks. During the maintenance fast, you are trying to steadily shorten the time frame of the feeding window. After you finish the introduction fast, reduce the time of the feeding window to 4 hours. If that feels like a big jump, its ok. You can reduce the time frame of the feeding window to 6 hours for 1 week and then shorten the time of the feeding window to 4 hours the second week.
Leangains (16 hour fast/8 hour feeding window)
The feeding window is not a time to splurge and anything you want to. When following a type of intermittent fasting, it is recommended to have a healthy diet. The type of diet that generally performs best is a diet which has a higher percentage of nutrients that come from protein and healthy fats. Having a diet that's full of carbohydrates and not that much protein or healthy fats will make the intermittent fasting much less effective for loosing weight.
Leangains is a little different than the other types of intermittent fasting for weight loss. You are encouraged to weight train at the end of the 16 hour fast and follow a high protein diet. Weight training at the end of the 16 hour fast allows you to make use of the increases in growth hormone.
Also, its essential that you are getting the most essential nutrients while intermittent fasting for weight loss. Health benefits are optimized when you combine these nutrients, while intermittent fasting. It doesn't matter if you take these supplements while in the fast or during the feeding window.
Medium chain triglycerides: 15 grams twice a day (take at beginning and end of fast) Omega-3 fatty acids: 2 grams twice a day
Meal Skipping (Random)
In this type of intermittent fasting for weight loss, you omit 2 or 3 meals per week. This doesn't seem like much, but in the long run it is easy to notice the health benefits. The idea behind this type of intermittent fasting, is to try to mimic the timing and pattern of our meals back when we were hunters and gatherers.
How To Start Intermittent Fasting
Step 1: Introduction Fast
Warrior Diet (20 hour fast/4 hour feeding window)
This type of intermittent fasting is not much different from the leangains diet. The only difference is that there is a 20 hour fasting period, followed by a 4 hour feeding window. You still weight train at the end of the 20 hour fast and follow a high protein diet.
The introduction fast is followed by a maintenance fast, which lasts 2 weeks. During the maintenance fast, you are trying to slowly decrease the time of the feeding window. After you complete the introduction fast, shorten the time of the feeding window to 4 hours. If that feels like a big jump, its ok. You can decrease the time frame of the feeding window to 6 hours for 1 week and then decrease the time of the feeding window to 4 hours the second week.
By this time you can tell the difference between hunger and cravings. It is very important to drink some form of liquid during any type of fast so you don't get dehydrated. When you have ended the maintenance phase you will be all set to try any type of intermittent fasting for weight loss.
Intermittent fasting has many health benefits and its very effective for loosing weight. I really hope I answered all your questions in this article and I wish you the best of luck on your weight loss/fitness goals.
Intermittent fasting is a plan of eating that switches between planed time periods of eating and not eating. The most vital idea on the subject of intermittent fasting would be that the focus is on when to eat, not what to consume foods. A frequent question that comes up is, what could i eat, or what kind of diet do I follow? Later in the article I will go over what you should eat, but I just want to get the point across that intermittent fasting's main focus is timing.
Here is a little history about what our ways of eating use to be and how it is connected with intermittent fasting. Our bodies were evolved to store nutrients. What I mean by this is that humans weren't usually fed. For example, when we were cave men, we never had three square meals a day because we were a hunter/gatherer species. We would often have times of feasting and times of famine from being incapable of capturing food. To cope with this our bodies became very effective at preserving fat and using existing energy resource.
As soon as you begin to start intermittent fasting for weight loss, you begin to turn your metabolism to a way that it has evolved, to run optimally. It also helps you figure out how to eat when your hungry, as opposed to when your use to eating or from habit.
Benefits Of Intermittent Fasting
A number of studies have proven that intermittent fasting has quite a few good health benefits. This is what intermittent fasting reduces, increases, and improves.
Reduces
Also, its crucial that you are getting crucial nutrients while intermittent fasting for weight loss. Health benefits are enhanced when you combine these nutrients, while intermittent fasting. It doesn't matter if you take these supplements while in the fast or during the feeding window.
blood lipids, or blood fats
inflammation
Increases
Ability to burn fat
Production of growth hormone
Metabolic rate
Improves
Control of appetite
Blood sugar
Neurogenesis
What To Eat While Intermittent Fasting
Alternate Day Fasting (36 hour fast/12 hour feeding window)
Metabolic rate
Also, its essential that you are getting the most essential nutrients while intermittent fasting for weight loss. Health benefits are enhanced when you combine these nutrients, while intermittent fasting. It doesn't matter if you use these supplements during the fast or during the feeding window.
In this type of intermittent fasting plan, you have 1 or 2, 24 hour fasts during any given week. The timing on the fast doesn't have to be precisely 24 hours. However, in order to obtain most of the hormonal benefits, you should try and go for the total 24 hours. Just pick 1 or 2 non consecutive days and fast for 24 hours. Thats really all it takes to notice the benefits.
Leangains (16 hour fast/8 hour feeding window)
Psyllium fiber: 3-5 grams twice a day
How To Start Intermittent Fasting
Alternate Day Fasting (36 hour fast/12 hour feeding window)
The introduction fast is meant to help you slowly ease into the intermittent fast, that you chose to follow. No matter what type of intermittent fast for weight loss you decide to follow, you need to allow your body some time to adapt to the changes that are occurring. If you go from eating 3 square meals a day to only eating in a 4 hour window, our bodies might possibly go into a panic mode. The way to prevent this from happening, is to first start with an introduction fast.The introduction fast lasts for 2 weeks. This fast causes you to limit your meals to 1, 8 hour window every day. Be sure that your feeding window ends at least 2 hours before you go to sleep. Whenever your on the fasting period, try to differentiate hunger versus cravings.
Step 2: Maintenance Fast
The introduction fast is followed by a maintenance fast, which lasts 2 weeks. During the maintenance fast, you are trying to steadily shorten the time frame of the feeding window. After you finish the introduction fast, reduce the time of the feeding window to 4 hours. If that feels like a big jump, its ok. You can reduce the time frame of the feeding window to 6 hours for 1 week and then shorten the time of the feeding window to 4 hours the second week.
Leangains (16 hour fast/8 hour feeding window)
The feeding window is not a time to splurge and anything you want to. When following a type of intermittent fasting, it is recommended to have a healthy diet. The type of diet that generally performs best is a diet which has a higher percentage of nutrients that come from protein and healthy fats. Having a diet that's full of carbohydrates and not that much protein or healthy fats will make the intermittent fasting much less effective for loosing weight.
Leangains is a little different than the other types of intermittent fasting for weight loss. You are encouraged to weight train at the end of the 16 hour fast and follow a high protein diet. Weight training at the end of the 16 hour fast allows you to make use of the increases in growth hormone.
Also, its essential that you are getting the most essential nutrients while intermittent fasting for weight loss. Health benefits are optimized when you combine these nutrients, while intermittent fasting. It doesn't matter if you take these supplements while in the fast or during the feeding window.
Medium chain triglycerides: 15 grams twice a day (take at beginning and end of fast) Omega-3 fatty acids: 2 grams twice a day
Meal Skipping (Random)
In this type of intermittent fasting for weight loss, you omit 2 or 3 meals per week. This doesn't seem like much, but in the long run it is easy to notice the health benefits. The idea behind this type of intermittent fasting, is to try to mimic the timing and pattern of our meals back when we were hunters and gatherers.
How To Start Intermittent Fasting
Step 1: Introduction Fast
Warrior Diet (20 hour fast/4 hour feeding window)
This type of intermittent fasting is not much different from the leangains diet. The only difference is that there is a 20 hour fasting period, followed by a 4 hour feeding window. You still weight train at the end of the 20 hour fast and follow a high protein diet.
The introduction fast is followed by a maintenance fast, which lasts 2 weeks. During the maintenance fast, you are trying to slowly decrease the time of the feeding window. After you complete the introduction fast, shorten the time of the feeding window to 4 hours. If that feels like a big jump, its ok. You can decrease the time frame of the feeding window to 6 hours for 1 week and then decrease the time of the feeding window to 4 hours the second week.
By this time you can tell the difference between hunger and cravings. It is very important to drink some form of liquid during any type of fast so you don't get dehydrated. When you have ended the maintenance phase you will be all set to try any type of intermittent fasting for weight loss.
Intermittent fasting has many health benefits and its very effective for loosing weight. I really hope I answered all your questions in this article and I wish you the best of luck on your weight loss/fitness goals.
About the Author:
John Oxnard established FitnessLeadsToGoodHealth.com to help you to lose weight and build muscle by increasing testosterone naturally. He's excited about everything related to physical fitness. Recent Article: Guide To Intermittent Fasting For Weight Loss
0 komentar:
Posting Komentar