Intermittent Fasting | Complete Guide

Intermittent Fasting

What A Intermittent Fasting Is And What’s The Benefits?

Are You Wondering How To Lose Weight And Stay Fit And Healthy With Intermittent Fasting?

I will show you the simplest method, you’ll be surprised how easy it is to achieve your dream weight FAST !

The Intermittent Fasting (If) Diet, Scientifically And In Practice, How Skipping Breakfast Can Change Your Life And Your Body.

My mother and grandmother kept insisting that breakfast was the most important meal of the day. Like a mantra, I was told that you must not leave the house without eating breakfast. So me and the millions of us as soon as they open their eyes are the first thing to brew morning coffee and straight into the fridge. Do you teach your children too? Do you think that it is right? As long as you and your children are slim, everything is ok, but problems start with increasing extra kilos.

no breakfast

“DO NOT EAT BREAKFAST” – sounds like ordinary blasphemy. And eat only three meals a day? Even worse! Eat once a day – cruel heresy. Each of us knows that on a reducing diet, 5 small meals are eaten. When I publicly confess to short-lived fasts, will always be among the listeners, someone with the attack of omniscience. Claiming that it’s very bad for health and metabolism. Seriously?

Of course, soon there will also be some who will say that I promote a new fashion from across the ocean. However, I want to emphasize that I tested myself the effectiveness of this method. I can confidently say that breakfast is not the most important meal of the day – the most important thing in breakfast is not to eat it!

Intermittent Fasting Diet In Practice – My Adventure.

The Intermittent Fasting diet is more like a lifestyle. A way to eat meals in a different way than the five-course method promoted for years. It turns out that such short interrupted fasts have a salutary effect not only on our metabolism, but also on many health problems that we are struggling with in addition to extra kilograms.

The Intermittent Fasting does not consist in introducing itself to extreme hunger, nor is it a hunger strike in the traditional sense. It consists in not eating at precisely defined intervals so that our body at the time “rests” from digestion and the production of various enzymes and hormones. Paradoxically, the introduction of these breaks into a normal daily routine brings with it many pro-health effects with the loss of unnecessary kilograms at the forefront.

There are many varieties of the Intermittent Fasting diet. What is it about? Personally, I prefer the most popular variety, consisting of 16-hour breaks in food. It sounds scary – in practice, putting it into practice is child’s play. I eat the last meal at about 19, then the first at about 11 o’clock. Then a break to 4 hours, after which I have a four-hour “nutritional window” in which I eat to my heart’s content (of course strictly calculated amounts of dietary dishes). It’s easier than you think. You just have to want.


Where There’s A Will There’s A Way.

If you are determined enough, you can find a way to achieve what you want, even if it is very difficult.


fasting

Effects? Very nice! At the beginning it was a bit hard to wait for my first meal. Sometimes I felt that my stomach was sticking with my spine, but this uncomfortable condition lasted for a week or two. Very quickly, my body found that eating at the appointed hours was OK and he started to demand food only in the vicinity of feeding times. I was surprised that so quickly I switched to the Intermittent Fasting diet. What’s more the weight also showed motivating results, so I decided to continue the experiment.

After a few weeks, I noticed that I wasn’t able to eat the whole meal at once. Because I don’t leave an uneaten meal for later, I started to prepare less food and it was just enough. Of course, the effects were visible on the weight and fat near the abdomen began to disappear.


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bloated stomach

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This diet caused that I become fuller faster, I don’t overreact to hunger pain (which I used to do repeatedly). Thanks to Intermittent Fasting, I managed to lose a few winter kilos in an easy and pleasant way without much starvation.

I have just decided to carry out an experiment on myself and introduce another type of diet Intermittent Fasting. It consists of daily fasts twice a week and eat only about 600 calories on these days. Scientists say that in a few weeks you can lose an average of 8% of your body weight. We’ll see if it’s true.

In practice, it looks like the last meal I eat around 5-6pm and for 24 hours only water and herbal teas. On the days of fasting, I chose “hungry Monday” because during the weekend I always give something to myself and “hungry Thursday”, because it is worth getting ready for the “mum’s weekend dinner”.

And What Scientists Say About It?

Intermittent Fasting
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A study published in 2012 showed that Intermittent Fasting in mice led to a reduction in overeating, and also limited the development of prostate cancer in males.

The researchers emphasize that the use of the IF diet must also be associated with the refusal of refined carbohydrates in favor of vegetables and healthy fats, because only in this way can the full health benefits of this style of nutrition be fully utilized.

Therefore, during a few hour “nutritional window” we can’t eat fast food and other junk food. Because the Intermittent Fasting diet is only a way of eating and in no way precludes the application of the principles of healthy eating.

What’s more, heavy heads from the world of science emphasize that while using this diet, reach for healthy, valuable fats. They are found in avocado, coconut oil, olive oil, real butter or nuts. After a few weeks of using such a diet one of the noticeable differences will be a natural limitation of the desire to eat sweets or flour products.


Obesity Growth In The United States

The rates of American adults with obesity have continued to increase over the past decade according to researchers from the Centers for Disease Control and Prevention (CDC). In the years between 2007-2008 and 2015-2016, the report says the rates of obesity rose significantly among adults, from 33.7% to 39.6%. Rates of severe obesity increased during this time from 5.7% to 7.7%. The report was published online March 23, 2018 as a research letter in the Journal of the American Medical Association.


I confirm this scientific thesis, because I felt the difference myself when after eating a meal I did not want to bite something sweet! It works!

The use of this diet will reprogram our body to draw energy from its own stocks during the period of such a short fast. By making people on a reduction diet easier to lose unnecessary kilograms.

Unfortunately, although so many scientific proofs show that such a way of eating brings with it a range of pro-health benefits, still many dieticians, personal trainers and nutrition specialists do not recommend it to their wards, still using the five-course diet. Brad Pilon, the author of the book Eat stop eat, which promotes the diet of the IF, emphasizes that the majority of physicians and specialists in nutrition and dietetics consider heresy the concept of short posts lasting from 16 every day to even 24 hours used twice a week.

What Health Benefits Does The Intermittent Fasting Diet Have?

First of all, the Intermittent Fasting diet turns our bodies into an efficient fat burning machine, by killing the need for eat sugar and snacking between meals and regulation of hormones. During a short period of time, your body will be forced to “pick up” energy from accumulated stored fat. Additionally, it should be remembered that the IF diet naturally leads to a reduction in the amount of calories consumed, because we will feel saturation faster.

In 2011, at the annual session of the American College of Cardiology in New Orleans, the results of the study were presented, which showed that the use of the Intermittent Fasting diet leads to an increase in the level of growth hormone by 1300% in women and 2000% in men. What does this mean in practice? A lot. Growth hormone is responsible for the amount of visceral fat in our body. The lower its level, the greater the tendency for fat to accumulate, especially around the abdomen.


Childhood Obesity Trends In The United States

The national childhood obesity rate is 18.5%. The rate varies among different age groups and rises as children get older: 13.9% of 2- to 5-year-olds, 18.4% of 6- to 11-year-olds and 20.6% of 12- to 19-year-olds have obesity. There also are striking racial and ethnic disparities, 25.8% of Latino children and 22% of Black children have obesity. Learn more from the latest surveys and trends.


Therefore, growth hormone is called the “fitness hormone” because it plays a huge role in maintaining the human body in the proper physical condition, and is also extremely important in metabolic processes. Growth hormone helps us build muscle mass and at the same time is an ally of burning fat, but with its participation, fat reduction is not at the expense of muscles. That is why the IF diet can, without worrying about the loss of muscle mass, also apply to athletes during the reduction period, of course, unless they give up training and the right diet for themselves.

The List Of Benefits Of The IF Diet Is Long.

fasting benefits

Well … if the Intermittent Fasting diet raises the level of growth hormone, then it raises libido at the same time … I just wanted to mention it to you, because it seems to me that it’s worth having this matter in mind.

Another important issue is regaining balance and re-sensitizing the body to insulin and leptin. These two hormones play a key role in metabolic processes and are responsible for our proper physique.

In addition, we will start reacting well to ghrelin – the so-called “Hunger hormone”. Lack of sensitivity to this hormone is one of the main causes of overeating.

Intermittent Fasting diet also leads to a reduction in inflammation in the body and to lower triglyceride levels. Of course, if there is no kebab for change with the pizza in the nutritional window. This all consequently also leads to a reduction in the concentration of free radicals. It’s also worth knowing that lowering triglycerides improves your ability to concentrate, memory and cognitive skills.

The Intermittent Fasting Diet Is Just As Good And Maybe Even Better Than A Restrictive Reduction In Calories.

Both methods lead to a reduction in body fat, but studies on animals show yet another surprising result. Dr. Stephen Freedland, professor of urology and pathology at the Duke University Medical Center, points out that animal experiments involving the use of Intermittent Fasting have consistently improved the survival rate of cancer animals and extend their lives by an average of 30%.

Mark Mattson, a senior researcher at the National Institute on Aging who is part of the US National Institute of Health (NIH), is trying to explain this phenomenon. According to Mattson, one can accept the hypothesis that in the course of fasting the cells of our body are under slight stress. It’s caused by the lack of food supply and the need to draw energy from their own reserves. As a result of this phenomenon, cells begin to adapt adaptively to stress by increasing the ability to deal with it, and this phenomenon may be a reason for better resilience of diseases.


Adult Obesity In The United States (1990-2017)

Adult obesity rates increased in Iowa, Massachusetts, Ohio, Oklahoma, Rhode Island, and South Carolina between 2016 and 2017, and remained stable in the rest of states. The adult obesity rate was at or above 35% in seven states and at least 30% in 29 states. West Virginia has the highest adult obesity rate at 38.1% and Colorado has the lowest at 22.6%.


Matson also conducted a study on 7 adults who are overweight with asthma. In the course of the study, lasting 8 weeks, every other day, these people reduced their calorie intake by as much as 80%, consuming around 600 calories. As a result, the respondents lost an average of 8% of their body weight. In addition, the markers of oxidative stress and inflammation have decreased.

In 2011, Matson published the results of research in the International Journal of Obesity comparing the impact of IF diet and restrictive restriction of calories consumed on weight loss. Published studies show that both methods effectively lead to reduction of body fat, leptin level regulation, reduction of blood pressure, total cholesterol and LDL, as well as triglycerides. However, the group on the IF diet showed an increase in insulin sensitivity.


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what intermittent fasting is?

How Does The Intermittent Fasting Diet Benefit Your Brain?

intermittent fasting

And here again, Dr. Matson comes out with the results of the research, which states that fasting works on neurons. If we fast for 10 to 16 hours a day, our body has to draw energy from the accumulated reserves. So that fatty acids called ketones are released into the bloodstream. And they help protect memory, the ability to learn and slow down disease changes in the brain. What’s more, the post stimulates stem cells in the brain that the brain can transform into neurons.

In short, hungry thinks better than full. In addition, he has a chance to think much longer considering the fact that fasting extends life.

Do You Want To Go On An Intermittent Fasting Diet?

It’s Nothing Hard.

First of all, you must adapt it to your lifestyle. Of course, it’s easiest to go through fast periods during sleep. And here, let no one be afraid that the low activity during sleep will adversely affect the reduction of body fat. Nothing more wrong. Our body, even during sleep, will take away the energy that is lacking for life from accumulated fat storage.

Remember that the Intermittent Fasting in the reduction version should be based on a negative daily caloric balance. So don’t give up on calorie restriction, because only one in combination with the other will give stunning results.

If you are on a five-meal diet, there is nothing simpler than putting these meals in your diet window. You don’t have to make any major revolution.

The most important rule is that the first meal has a low glycemic index. It’s not difficult if your first meal contains raw vegetables, dairy products and fats. So, give up eating bread at the first meal – this will be the easiest way to avoid a high GI (glycemic index). In addition, this practice will lead to a reduction in carbohydrate intake, and hence. It will stop pulling you to sweet snacks faster.


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==> THINKS ABOUT I.F. <==

what intermittent fasting is?

Remember that all the effects associated with the Intermittent Fasting diet appear gradually. So don’t give it up right away as soon as you feel the wolf hunger in the morning. It will all pass after a week, maybe two. Sometimes you need more time because it depends on the degree of your insulin resistance.

Do not snack between meals. This is very important, especially the preservation of the break between the first and the second meal. Observing at least a four-hour interval will allow you to enjoy the effects of an Intermittent Fasting diet faster and more effectively.

If the day comes and you break, don’t get to the end. Count the hours and start the next day again!


Popular Types Of Intermittent Fasting That Could Help You Lose Weight:

1) 12:12 Method

Fast for 12 hours a day and eat within a 12-hour window. If you eat your last meal at 7 p.m. and have breakfast the next morning at 7 a.m., congratulations. You’re already an Intermittent Fasting pro. (This is good for beginners.)

2) 20:4 Method

Fast for a full 20 hours and allow yourself one four-hour window to eat.

3) 16:8 Method

Eat your daily food within an 8-hour window and fast for the remaining 16 hours.

4) 5:2 Method

Eat whatever you want for 5 days out of the week. For the other two days, men can consume 600 calories, while women can consume 500 calories.

Share your experiences about Intermittent Fasting. Do you see differences in the lifestyle, how the weight loss went, and whether you have improved your well-being? If I.F. did not meet your expectations, don’t worry. It’s not for everyone, but it’s definitely worth trying. Write in a comment what conclusions you have taken from this experiment.


If you found this article useful, please give a like, comment and share with your friends.

Thank you, Bart.

2018-10-08-03-21-21

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