You may be thinking it’s some sort of supercharged green smoothie or you might be thinking it’s a keto breakfast or maybe even some beautiful fresh fruit. Maybe to all, but aren’t we tired of maybe? By far the best weight loss breakfast is, wait for it…
“Nothing”, that’s right “Nothing”
Can you hear the boo’s! No eating, what? No way…
Okay, before you back out of reading this, please take a few minutes to understand how this works. Especially, if you got the stubborn “Dad bod, muffin top or love handles”
So many get scared off when they hear the word fast and that’s very understandable. We are programmed to eat and eat often, by habits, tradition and society, mostly.
You wake up, you eat, you snack before lunch, eat lunch, snack before dinner, eat dinner and have a snack before bed, it all adds up and results in a food baby most of the day.
Blood samples show that people who fasted for 12 to 24 hours experienced a 60% increase in energy from fat, with the biggest change occurring after 18 hours. This is the benefit to intermittent fasting because it puts you in a state called “ketosis.” … The process of burning fat releases chemicals called ketones.
Ketosis can help a person lose unwanted fat, as the body starts to break down their fat stores instead of relying on carbohydrates for energy. In addition, some research suggests that ketosis can help suppress a person’s appetite, which can also promote weight loss.
“So you get into ketosis without eating all the high saturated, high fat foods. How could that be a bad idea?”
Here are some of the things that change in your metabolism when you fast:
- Insulin: Insulin increases when we eat. When we fast, insulin decreases dramatically. Lower levels of insulin facilitate fat burning.
- Human growth hormone (HGH): Levels of growth hormone may skyrocket during a fast, increasing as much as 5-fold. Growth hormone is a hormone that can aid fat loss and muscle gain, among other things
- Norepinephrine (noradrenaline): The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy
So you want to give it a shot? The recommended schedule for this is:
16:8: Here you eat during an 8-hour window, and fast for 16 hours. Example: If your last meal of the day is at 8 P.M, the first meal of the next day would be 16 hours later, at 12 PM. There are also no restrictions on what you can eat, however, it is better to ensure that you do not binge on unhealthy food during the eating phase. Try to maintain this for 21 days, straight. This will give you a good barometer on how this is going. Check the scale from time to time and especially from beginning & end of the 21 days, for reference. After a week you should start seeing weight coming off in numbers, but most of all you will feel lighter, your cloths will fit a little better and your confidence should be at a high level and you don’t have to spend hrs. at the gym to get these results, just follow the 16/8 plan. However, light cardio, such as walking, weight training, yard work or just being active will accelerate weight loss.
If 16/8 is tough for you at first, ease into it with a 14/10 ( fasting for 14hrs, eating in a 10 hr. window )
Note that sleeping hours count towards your fasting hours. Zzzz
When your in the fasting window, that means no calories at all. It’s okay though, you can enjoy some beverages, see some of the options below:
1. During your fast you’ll want to drink plenty of plain water or carbonated water.
Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee & tea, has to be plain with now additives, such as sweeteners or creamers.
The caffeine in coffee and tea may actually make intermittent fasting a little easier to fast since it’s good for curbing your appetite, along with carbonated water.
When you hearing your stomach growl, that’s not a bad thing and it will happen often in the first couple of days. You may think your hungry, but your most likely just thirsty. Drink plenty of water, when the hunger hormones are on the attack.
Christians, Muslims, Jews, Monks, Buddhists all have been fasting for centuries
Some other types of fasts, for reference:
5:2: Also known as the Fast Diet, the 5:2 diet is another commonly followed diet, which involves eating normally for 5 days a week and consuming just 500-600 calories per day for the rest days two days. Studies have shown that the diet is effective in reducing insulin levels and improving insulin sensitivity.
Alternate day fasting: Here, you fast every alternate day while eating normally during the non-fasting days. Though you will need to restrict your calorie intake during fast days, you are allowed to take as many calorie-free beverages as you need. Some people also follow the modified alternate-day fasting approach where they cap their calorie intake at 500 calories during fast days.
While IF is beneficial to losing weight, it is important to note that each body reacts in a different ways. Pregnant and breastfeeding mothers should not fast and always check with your doctor before starting IF, in case you have any health problems.
Also ensure that you are properly hydrated during your fast periods, and eat nutrient-rich food during your ‘eat’ periods.