Intermittent Fasting

Intermittent fasting

For some, fasting probably sounds scary and uncomfortable, but it doesn’t have to be. Intermittent fasting, for example, has become one of the most popular and possibly easiest means for weight loss and better health. First, skipping meals and cutting out snacking naturally reduces the amount of calories one eats during the day. That’s why it is important to try not to eat more during your eating window to “make up” for the missed meal. That would negate one of the main benefits of fasting! In addition, fasting seems to also other amazing side effects like mental clarity and boos the mood. Who doesn’t want that right?

Physicians, who are familiar with intermittent fasting, frequently report that people may respond differently to fasting. Some, naturally restrict their calories, while others may feel increased hunger and increase their daily calories intake. Knowing if intermittent fasting increases your hunger or cravings may be an important consideration to predict your success with fasting.

 

what is intermittent fasting?

With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.

Here are 5 reasons why you should consider intermittent fasting:

1.Burns excess fat

Intermittent fasting helps to burn more fat, which is good for brain health. Excess fat on your body is not your friend. A growing number or researches, including studies in Archives of General Psychiatry and Psychosomatic Medicine, have found that obesity is detrimental to brain health and is associated with a greater risk of depression, bipolar disorder,  panic disorder, agoraphobia and addictions.

2.lowers insulin level

Studies shows that fasting tends to lower insulin levels, although it is not scientifically clear the extent to which lower insulin levels can directly explain better weight loss, this is still  huge benefit, since it may help prevent and treat high blood sugar and type 2 diabetes. The journal Neurology has published findings showing that high blood sugar is associated with mood, learning and memory. Other studies shows that anxiety and depression can be 2-3 times higher in patients with type 2 diabetes.

3.reduces inflamation

Chronic inflammation has been linked to many brain disorders, including depression, bipolar disorder, obsessive compulsive disorder (OCD), schizzoprenia, Alzheimer’s disease and more. Acording to some studies, intermittent fasting decreses inflammation, which can potentially have many benefits for your brain health and mental well being.

4.Triggers autophagy

One exciting benefit of intermittent fasting is its potential contribution to longevity. How? It can trigger autophagy, which is a term for cellular recycling and disposal of older and potentially diseased cells, which can lead to longer lifespans although there is not enough data  to draw any conclusions if time restricted eating leads to living longer.

5.improves memory

If you’re seeking to improve your mental clarity, or struggling with brain fog, the most effective way to boost your mind may be intermittent fasting, not taking in any calories for 12 to 24 hours. Fasting, it turns out, is like exercise for the brain, It improves the “plasticity” of your brain’s synapses — how quickly they respond to information, which is a marker of learning and memory. It also promotes recovery of the brain from stroke or other traumatic brain injury and reduces the risks of neurodegenerative diseases like Alzheimer’s and Parkinson’s disease.

starting intermittent Fasting

Since it saves time and money, many have no problem starting IF. Others, however, may find it challenging to start — especially when they are used to eating three meals and snacks every day. Here are some tips for success:

Pick the right schedule to start

You may have the urge to start with three- or five-day fasts, but we recommend focusing on success with time-restricted eating first, starting where you feel most comfortable (14:10, 16:8, etc). Then, if you are finding success, consider gradually increasing the fasting window. Fasts of longer than 36 hours should generally be done under the supervision of an experienced health care provider.

Distract and occupy yourself

If we are honest with ourselves, most snacking isn’t to avoid malnutrition. It is a habit or a distraction. One solution is to distract yourself with something else! Go for a walk, read a book, play a game, do a crossword puzzle, or otherwise. Just do something to get you out of your snacking routine that will keep you from reflexively thinking about it.

Have meals that are full of nutrients with proper protein

Studies show that keto diets and higher-protein diets help with satiety. That may be why many low-carb clinicians find people following these diets have greater success with fasting. With time-restricted intermittent eating, you don’t eat any food while fasting and only consume drinks with very few calories, such as water or black, unsweetened coffee and tea. During the periods when you do eat, try to follow a healthy diet rich in whole grains, fruits, vegetables, and lean protein.

Hunger Comes and goes

It seems we have been trained to fear hunger and avoid it at all costs. But hunger is a natural feeling that we can learn to acknowledge and then ignore. You may find it goes away just as quickly as it came.

who should avoid intermittent fasting?

First of all, anyone that would like to start any kind of fasting should check first with a primary care practitioner. But some people should steer clear of trying fasting at all.

  • Children and teens under 18
  • Women who are pregnant or breastfeeding
  • Anyone who is underweight or malnourished
  • Anyone with a  history of eating disorders

Summary

Intermittent fasting could very well be the easiest way to improve your metabolic health and lose weight, It saves time, saves money and your chances of succeeding are very high no matter what your preferred diet is.

If you want to join the tens of thousands of people who have already enhanced their brain health, overcome their symptoms, and optimized their performance click on the button below and take the keto quiz!

What is the keto diet?

The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats but fewer carbs. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly.

The word ketogenic is derived from the word “ketosis” which means the state of the body when it doesn’t have enough glucose in it to turn it into energy, so it generates ketones that work as an amazing source of energy for both the body and the brain which makes it a great option for losing weight in a short term.

The keto diet prevents you from consuming the lot for carbs that are the main reason of gaining weight because the sugar makes you hungry most of the time. When you consume carbs with small portions and focus more on protein and fat; your body doesn’t push you most of the time to eat; instead, it uses those fats to satisfy your hunger and keep you active.

If you are looking for a diet that will help you lose weight in a very short term, the ketogenic diet is the perfect diet for youbecause it not only helps you achieve great lean body; but also provides immense health benefits.

Some Benefits of the ketogenic diet

So far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious diet that fits everybody. Here are other health benefits of keto diet:

Increases the level of HDL: One of the best aspects of the ketogenic diet is that it increases the level of HDL in the body, which is the good cholesterol that helps in lowering the risk of heart diseases.        

 

Helps in Alleviating Diabetes Type 2: By removing carbs from your daily meals, you say goodbye to sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat.

Lowers Blood Pressure: High blood pressure is a catastrophe because it might lead to kidney failure, heart diseases, strokes…

Lowers The Chances of Gum Disease: Gum disease is one of the worst and most painful diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches.

 

With this diet, you can say goodbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.

While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake.