I n t e r m i t t e n t F a s t i n g
Intermittent fasting means having a set window of time for fasting and a set window of time for eating. Usually, your eating period is much shorter than your fasting period.
Benefits of Intermittent Fasting
In short, it is one of the quickest health and performance enhancers out there. Here's a quick snapshot of the benefits:
1. Improve fat-burning abilities
With no calories coming in, your body will naturally turn to stored fat for its fuel. The more the body learns to do this, the more it will be likely to see fat as its go-to fuel source during exercise. Building an efficient fat-burning base is at the heart of all serious success in aerobic and distance sport.
When you think about it, our bodies are permanently digesting and basically never get a break. That is a lot of energy being used for processing food. Taking a break by fasting gives the body an unparalleled chance to get to work fixing itself.
2. Distinguish hunger from habit
By the time 12pm rolls around, it's lunchtime and we're hungry...right? What we're more likely feeling is habit (it's 'time to eat'), when we're really looking to break out of a mental rut. We are prone to use food - whether a snack or a meal - to do that by giving us a reason to move and think about something else.
By fasting, we get to reacquaint ourselves with actual feelings of hunger. Developing this relationship pays huge dividends on race day for our fueling as it allows us to more intimately interpret the signals our body is sending and to act far more accurately on them, meaning no more over- fueling, no more bonking. We often say we're hungry, but in the fortunate reality we live in where we're surrounded by an abundance of food 24/7, the reality is hunger isn't something we're experiencing often, if ever.
3. Increase natural growth hormone production
When we fast, our bodies naturally increase growth hormone production. Studies have shown a five time increase in growth hormone production in response to just two days of fasting. With growth hormone, playing a key part in muscular recovery and development, this is a great bonus.
4. Beat serious disease, improve immediate health
As University of South Florida professor Dom D'Agostino explains: "If you're over 40 cancer is one of the diseases with an 80% certainty of killing you. Fasting can reboot your body"
When you think about it, our bodies are permanently digesting and basically never get a break. That is a lot of energy being used for processing food. Taking a break by fasting gives the body an unparalleled chance to get to work fixing itself. As an example, fasting can
Increase Insulin Sensitivity, staving off diabetes
Reduce Cholesterol Levels
Lower Body Fat
Boost Brain Power And Productivity
By not eating, all that energy that would normally go into digestion is now free to be used elsewhere. And by not constantly having to decide what to eat, when to eat, what groceries to buy, and so on, you'll be amazed how much more time you have in the day to get serious sh*t done.
Intermittent fasting for beginners: 16/8 method
This is the gentlest introduction to intermittent fasting. Omit one meal: finish dinner at 8pm, skip breakfast and cruise through to a 12pm lunch. You’ll have fasted for 16 hours. Simple!
You have 8-hours in which to eat two or even three meals before repeating the process (if you wish).
You can progress the 16/8 method a few ways:
1. Fast during the day rather than overnight: have a 5am breakfast and fast until 9pm
2. Complete multiple days (non-consecutive) per week on the 16/8 method
3. Complete consecutive days of 16/8 fasting
Fasting to lose weight and improve health is just the first step. When it comes to eating our meals, we want to make sure we are fueling our bodies with the right foods. One thing to do is incorporate anti-inflammatories and take supplements to enhance our nutrients.
Click here to find out more about anti-inflammatories and how they may benefit you.
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