There are two parts to weight loss: What you eat and When you eat. I’m not going to slow things down citing who said what and with what credentials. I’m just going to give you the skinny (yes, another pun) on Fasting.
There are two ways to Fast: The Five-Two approach and the Restricted Eating Window approach.
The Five-two approach refers to eating normally five-days a week then eating nothing for two-days a week. The Restricted Eating Window refers to eating within set hours each day then nothing for the rest of the day. Both approaches deliver similar outcomes according to research.
The Restricted Eating Window: Start with three meals a day and no snacks. The next level is to limit your eating to an 8-hour window of eating; say 10:00 until your last meal at 18:00 (6pm) – Now that’s a very healthy 16-hour fasting window!
Remember that you do have wiggle room (that might be a pun too) Fit it into your particular lifestyle. When you wake up, not having eaten anything for 16-hours, have a long glass of water with a tablespoon of acid cider vinegar, a tablespoon of lemon juice, a tablespoon of *MCT oil and a pinch of Pink Himalayan Salt.
You are now Keto adjusting because your body is using MCT oil for its initial burst of energy rather than Krinkle Pops: This tells your body that you’re going to be burning fat today rather than carbohydrate: This is called keto adapting.
*Medium-Chain Triglyceride Oil, a balanced mix of omega 3 and omega 6 amino fatty acids.
Why Fast?
- Fasting allows your body to recover turning on 300 genes related to body repair that don’t turn-on while you’re digesting food.
- Fasting triggers Human Growth Hormone (HGH) that protects muscles and burns fat.
- Every time you eat something you spike insulin. Fasting reduces Insulin spiking which means that you burn more fat from your fat store.
- Fasting reduces inflammation in the body – chronic inflammation is the agent of aging and drives diseases like diabetes, heart disease, fatty liver, and many others.
- Fasting is associated with improved brain function and a reduction in neurodegenerative diseases.
- Fasting enhances weight loss because you consume fewer calories while boosting your metabolism.
- Fasting may aid in preventing cancer and making chemotherapy more efficient.
- Fasting promotes deeper and more restful sleep because your body is not laboring to digest food overnight.
- Fasting makes you feel fantastic increasing mental clarity which is why it’s a part of many religious traditions.
Burning carbohydrates for energy is like burning diesel oil: It’s inefficient and creates a lot of pollution whereas burning fat is constant, efficient, and clean.
Please accept my gift of an EBook: Intermittent Fasting Foundations (46 Pages) This lovely little book will answer all your questions including the ones you didn’t know to ask!
We’ll catch up soon.
Karla.