But a buzzed-about new diet, "The Overnight Diet," claims to help you lose two pounds as you sleep. Fasting for Fast Weight Loss, Better Health, and Supreme Fitness. I stumbled across a fascinating article on something crazy called Intermittent Fasting (IF). Consisting of regular 1. Intermittent Fasting has been shown scientifically to help achieve fast weight loss, better health, and increased fitness levels. As a student of Optimal Living, I knew I had to dig in and learn more. And thus began an incredible journey down the path of intermittent fasting, towards my craziest challenge so far. The Evolutionary Perspective. Before I begin this story, let’s take quick walk up our family tree, all the way back to our hunter- gatherer ancestors, to understand this whole Intermittent Fasting concept. Now these guys, the hunter- gathered, they didn’t eat 3 meals at day at regular intervals like most do now. No, instead they went hunting & gathering, sometimes for days, before finding something good. As leading neuroscience & ageing expert Mark P. Mattson tells us, “our ancestors consumed food much less frequently and often had to subsist on one large meal per day, and thus from an evolutionary perspective, human beings were adapted to intermittent feeding rather than to grazing.”Hmm interesting. Could it be that modern society has put the human specie “zoo- like” environment, and our eating patterns have become progressively less optimal? And more importantly, what happens if we start eating the way we’re evolutionary programmed to? The answer, it turns out, is “amazing things”. The Mind- Blowing Health Benefits of Intermittent Fasting. Here are the scientifically proven benefits of doing regular fasts of 1. Increased Fatty Acid Oxidation (Body burns more fat as energy, leading to fast weight loss)Increased Cell Resistance (Slowed down ageing process, improved immunity)Increased Insulin Sensitivity (Less fluctuation in blood sugar levels, more constant energy & mood levels)Reduced Cortisol Production (Lower stress levels)Reduced Inflammation (Faster body healing, repair, and recovery)Reduced Cancer Cells Proliferation Rate (Reduced incidence of several types of cancer)Reduced Cognitive Decline for patients with Alzheimer’s disease and Parkinson’s disease. ![]() Reduced Incidence of Heart Disease. Not bad eh! And you haven’t heard the craziest part yet: most people start experiencing these benefits within 2 weeks of starting to fast! Oh, and if it weren’t enough, here’s a study that simply blows my mind: In the. Quick Weight Loss Fasting can burn the fat off of your skin at the speed of light. If you are willing to pay the price, then get ready to lose weight fast and. Although fasting has been practiced for thousands of years, it's still a subject of intense medical debate. WebMD consulted experts on weight loss and fasting for. How Much Weight Will I Lose? LIS: Starting day 1 of a water. After a few days of fasting, you will most likely lose weight. Do not expect the weight loss to last for the long run, however. On average, the worms on the IF cycle outlasted their counterparts on a regular diet by 1. The life- span extension of these worms was the equivalent of keeping a man alive for 6. I know these are only worms, but still. My Thoughts As I Discovered This. This was all phenomenal stuff, no doubt about it. And as someone who loves experimenting, often with the goal of optimizing body, mind, and health, it was very alluring. However, there was one major issue separating me from these incredible benefits. I had to FAST to obtain them! I had to abstain from my beloved food for 1. How the hell was I supposed to do that? To put you in context, I’m like the anti- fasting guy. I usually eat every 2 hours, and I’ve always been a big believer in the 6- small- meals- a- day concept. I bring snacks everywhere I go. The Asian girls in my classes always giggle when they see me peel and eat hard boiled eggs in the middle of a lecture to get my protein fix. The other problem is that when I go without food, I feel like crap. As soon as hypoglycemia (low blood sugar) sets in, my energy drops and I get cranky.“Yeah”, I thought, “You know what? Screw this fasting thing. I love food too much, and this is crazy anyways”. Turning Point: The Universe Gets Involved. Later that night, something strange happened. I grabbed the Men’s Health magazine issue next to my bed for a little pre- sleep reading. I opened the magazine randomly in the middle. The article that was in front of me? A piece on Intermittent Fasting titled “The World’s Most Effective Diet”. Wow. I’m a big believer in the flow of the universe, and that signs are the universe’s way of hinting us the right direction. As I read the MH article, I was moved by the great insight the author provided as he related the day- to- day lifestyle of an “intermittent- faster”, and describe all eloquently all the ways it had improved his life. I couldn’t help but think the universe was telling me something. This article was no coincidence, it was a sign. I pondered on Ralph Waldo Emerson’s wisdom that “all life is one big experiment. The more experiments you do, the better.” and right there and then, I made a decision: “Intermittent Fasting for 1. Let’s do it.” Boom! I turned off the lights and closed my eyes, hoping to sleep for as long as possible. I wasn’t allowed to “break fast” until 5: 3. I had solid 7. 5 hours of no- food time ahead of me. All righttttt! I thought about it, and couldn’t even recall the last time I’d gone more than an hour before having my morning smoothie. I remembered wondering what I had gotten myself into, but I had committed to this little project and there was no way I was backing out. I did a little yoga, took my (cold) shower, and prepared my “copious” breakfast: a liter of green tea. I headed over to my computer, knowing full well that the key to this whole operation was to keep myself busy all day. I started working on my upcoming e. Book. I immersed myself in it, and before long I had an hour of good writing under my belt, and it was time to make more tea. Over the next few hours, I had little waves of hunger come in and out, but overall I felt focused and achieved a great state of flow. After 3 hours of solid creative work, I decided to step outside and enjoy the afternoon sunshine. I got on my bike, and went cruising around Perth, enjoying life. I couldn’t believe how well this experiment was going. When I got back from my bike ride, I remembered I had to do something. It was Sunday 4pm, the weekend market was about to close, and I didn’t have my groceries for the week. That’s right, I had to go grocery shopping. I had to go buying large amounts of delicious food after 1. The stakes had just been raised. I walked into the market, and my nostrils were immediately flooded with the wonderful aromas of fresh baked bread and croissants. I felt this sharp pain in my stomach, and thought about turning around. But no, this was a challenge, and pushing myself through this could only make me stronger. I got everything I needed, paid for my stuff, and even managed to remain courteous to the cashier despite my advance state of hunger. As I walked out, I looked down at my watch. I just had to go home, put the groceries away, then I would cook one hell of a feast. I felt a bit woozy driving home, my mind was a bit foggy as I unpacked my groceries, but before I knew it, my i. Phone alarm went off. A proud smile beamed over my face. I had just crushed this fasting day, put myself out of my comfort zone, and come out a bit stronger on the other side. Best feeling ever. And then, it was time for some fooooood!!! On fasting days, I appreciate my food SO MUCH more. That first bite of food after 1. I experience a high level of mental clarity, as more of my energy is being using for cognitive activities instead of the digestion process. I’m more productive and get more stuff done, because I spend less time preparing & eating food. It’s making me mentally tougher, it’s increasing my self- control. While cold showers give me a “let’s do this”- type mental toughness, fasting helps me remain focused & persistent over a longer period of time. Both are equally important part of getting my mind where I want it to be. Stepping Things Up: Training in a Fasted State. On the 1. 0th Day of Fasting, I celebrated by pushing the envelope a bit. Stepping things up if you will. I was chilling at the beach, and eventually got restless from too much reading & journaling, so decided to get up and go for a run along the water. This would be my first ever “fasted training session” and besides being fun, this run would serve 2 purposes: 1. Put my body under more “stress”, thus possibly “supercharging” the benefits of the fast. Allow me to enjoy the sights provided by the return of Australian summer & bikini- season : )The workout was amazing, I felt light and fast. I didn’t get tired, my mind felt clear, and I even received a few smiles from the ladies. Overall, great success. That night, happy with my first fasted training, I found myself thinking how I could take this Intermittent Fasting experiment to the next level. The very first article I found, on Fasted Training, absolutely blew my mind. This article by Intermittent Fasting expert Martin Berkhan looked at a groundbreaking study that looked at 2 groups of subjects, and put them on a cycling training program for 4 weeks. One group would do the training in fasted state, while to other group would have food before training. At the end of the 4 weeks, when comparing the results 2 main findings were discovered: 1. The fasted group increased VO2. Max by 9. 7% vs 2. This means that the fasted had a significantly greater fitness improvement. The fasted group increased Glycogen Storage (how much energy is stored in the muscles) by a whopping +5. This is of particular interest for endurance athletes because it allows for greater energy reserves. Think of it as a bigger fuel tank on a racing car. The article also taught me something very interesting: Kenyan runners, arguably the best endurance athletes on the planet, are known to do most of their training in a fasted state. Wait, what? Researchers then compared the subjects’ post- fasting blood samples to those taken after a day of normal eating. The scientists observed that the male participants’ levels of human growth hormone (HGH) were 2. HGH? WHAT?? For those who don’t know what it is, HGH is pretty much the “superhuman” hormone. It’s a commonly used substance in illegal doping protocols by high- level athletes. Fasting Tips for Weight Loss. Fasting- -or consuming nothing but water for a specific period of time- -seems a quick and easy way to drop a few pounds quickly. Most major health organizations, including the American Heart Association, do not recommend taking drastic measure to lose weight. The University of Iowa Hospitals and Clinics warns that fasting for any period of time will slow down your metabolism and when you return to eating regular food, your body will be tempted to store every calorie as fat to store up for the next fasting event. Despite the problems associated with fasting, a short fast- -lasting one to three days- -may help you break from eating poor- quality processed food and fast food and help you embark on a healthy weight- loss regimen that includes healthy foods and increased physical activity. If you are committed to a fast for weight loss, use the following tips to make it a safe process. Certain people should not attempt a fast for any period of time. Pregnant and nursing women, children and the elderly have nutritional needs that must be met. People who have certain illnesses or on certain medications also should check with their doctor before attempting a fast. One reason fasts are not recommended for weight loss is that they rob you of energy. Increased physical activity is usually recommended to spur weight loss, but if you are fasting you should lie low. You may find yourself becoming exhausted during exercise or unable to complete a workout with good form, potentially causing injury. Your body will also dip into lean muscle for energy. After a few days of fasting, you will most likely lose weight. Do not expect the weight loss to last for the long run, however. You have lost significant water weight that will return when you begin to eat again. You may have trouble adhering to a complete fast and end up binging because of extreme hunger. If you decide to fast for a few days, limit your social functions so that you are not exposed to tempting meals. While fasting, be sure to keep drinking plenty of water or herbal teas. Do not allow yourself to become dehydrated because that may lead to health problems. Be prepared to suffer side effects of your fast. If you are giving up caffeine, alcohol and excessive amounts of sugar, you may experience headaches. Hunger can cause you to feel nauseated and dizzy. Following your fast, introduce foods gradually as recommended by the Healing Daily website. Instead of shocking your system with a huge, fatty meal, begin by eating light meals that contain whole foods like fresh produce and lean meats. Your digestive system needs time to adjust to going back to working full- time. Fasting for Health and Weightloss. Fasting Testimony by the author of Fasting. Does Water Fasting Help You Lose Weight? Does Water Fasting Help You Lose Weight? Charushila Biswas. November 4, 2. 01. Whether for religious reasons or not, fasting has many benefits, and weight loss is one of them. If you are looking for a fad diet plan that will help you lose weight real quick, water fasting is the best way to go about it. You can lose up to 1. Kgs) in just 1. 0 days. This is a short- term weight- loss diet plan and can be harmful if you extend it for more than 1. The concept of water fasting has been prevalent since ancient times when human beings did not know how to hunt or grow crops. Water was one of the primary energy providers and health tonics for human beings back then. Humans can stay alive and fit for days on just water. Applying the same philosophy today, water fasting not only helps you to lose weight but also improves your health in numerous ways. To get the best advice on how to start water fasting and how to break your fast, read on. Water Fasting To Lose Weight. What Is Water Fasting? How Does Water Fasting Help In Weight Loss? Days Water Fasting Plan For Weight Loss (With Diet Charts)Added Benefits Of Water Fasting. Side Effects Of Water Fasting. Caution. 1. What Is Water Fasting? Image: i. Stock. Water fasting involves drinking 1- 2 liters of water per day for five days. Doing this will give your body a chance to rejuvenate itself and flush out toxins that have been building up in the body for a long time. The most important aspect of water fasting is that your brain will be more alert and you will become super focused on what you do. You may feel tired and need to sleep more. But overall, it will show good results, provided you do it properly, with the help of your physician or dietitian. Also, it is important to understand that not all bodies have the same stress coping ability. Therefore, it is up to you whether you want to undertake water fast when you are on a sabbatical or while you are working or going to school. A pre- fast and post- fast phase is necessary. Slowly reduce food intake before the actual water fast and then again gradually re- introduce food after the water fast is completed. Sudden water fasting or breaking the fast suddenly will harm your body and can even kill you. Back To TOC2. How Does Water Fasting Help In Weight Loss? For the first two days during your water fasting phase, all you lose is the water weight. The fats start to burn from the 3rd day of water fasting phase. When you stop eating, your digestive system stops working. Your body slows down, except the brain and the heart. The stored fat is now broken down to provide energy for all involuntary and voluntary functions of the body. Water helps to get rid of the toxins and any waste present in the colon. This further helps you to lose a good chunk of weight. All this coupled with the right amount of daily exercise (depending on the body type and the body’s current activity level) will help you to lose a considerable amount of flab. Back To TOC3. 1. 0 Days Water Fasting Plan For Weight Loss (With Diet Charts)To make sure that you get the most out of this fast, I have divided the fasting period into 3 phases. The first phase or the pre- fasting phase lasts for 2 days, allowing your body to consume less and less solid foods and making your body more comfortable with . The second phase or the water fasting phase is the toughest of all, but by the time you complete this phase, I assure you that you will feel like a new person. Drink neither less nor too much of water. Drinking less water can make you dehydrated and drinking more water can flush out all the salts from your body, which can prove to be fatal. Drink about 1- 2 liters of water per day during the water fasting phase. The last phase of breaking the fast is crucial. You have to gradually re- introduce the solid foods or any other liquid food (juices or soup) over a period of three days. Eating fruits and veggies in the first and third phases will provide your body with enough vitamins, minerals, and dietary fiber to survive the water fasting phase as well as for recuperating from the fast. Back To TOCHere is a diet chart for all the three phases to help you get an idea about what to eat in the first and third phases. Take a look. Image: Shutterstock. Early Morning. Lemon, honey and warm water detox drink. Breakfast. 1 bowl of fruits or 1 banana and a probiotic drink. Lunch. Vegetable sandwich (no cheese or mayonnaise) or grilled veggies. Post- Lunch. 1 glass fruit juice. Evening Snack. 1 cup green or black tea (without sugar or artificial sweetener) with two multigrain biscuits. Dinner. Vegetable soup or veggie salad. Bed Time. 1 glass warm milk. Why This Works. Day 1 allows you to eat a good amount of fruits and veggies. Fruits and veggies are nutrient- dense foods that will keep you healthy and keep your hunger pangs at bay. Fruits and veggies will also make your skin glow. Probiotics are gut bacteria that help in digestion. The probiotic drink will keep your digestive system healthy. Useful Tip. Try not to shop for any meat so that you don! Buy lots of fruits and veggies instead. Take a break of 2. Day 2. Early Morning. Warm water and lemon detox drink. Breakfast. 1 glass fruit juice. Lunch. 1 small bowl vegetable salad. Post- Lunch. 1 apple or an orange. Evening Snack. 1 cup green or black tea (without sugar or artificial sweetener). Dinner. 1 medium bowl of fruits. Bed Time. 1 glass warm water. Useful Tip. Try not to eat fruits that have a lot of fructose. Fruits like grapes, mango, banana, pineapple, jackfruit, etc., should be avoided. You can have muskmelon, papaya, kiwi, berries, orange, apple, plum, etc. Drink at least three liters of water. Why This Works. On Day 2, you will be allowed to eat fruits and veggies, but in lesser amounts, i. This pre- fasting phase will prepare you for the coming five days of water fasting. Back To TOCImage: Shutterstock. Day 3- Day 7. This is the most challenging phase. Drink 1- 2 liters of water per day. It is better to get your doctor’s opinion on whether or not you should water fast for so many days to lose weight. You may feel week and tired. Do remember to take rest and sleep well. Depending on your current body activity, you can either go for short medium paced walks, yoga or even push ups! Each body has a different coping ability. If you have been working out and lead an active life, you would probably be fine with mild workouts until the third day into the water fasting phase. If you do not lead an active life, just go for short, lazy walks. I would also like to mention that more than three days of water fasting requires medical supervision. Therefore, I advise you to keep your doctor involved in this process. Back To TOCImage: Shutterstock. Day 8. Early Morning. Warm water and lemon detox drink. Breakfast. 1 glass watermelon juice. Lunch. 1 glass apple juice and 2 almonds. Evening Snack. 1 cup green or black tea (without sugar or artificial sweetener). Dinner. 1 medium bowl of veggie or fruit salad (you can also juice them). Bed Time. 1 glass warm milk. Why This Works. On the first day of your breaking the fast, be very careful about the calories you consume. This diet chart allows you to eat mostly liquid foods. The sudden introduction of high calorie foods can lead to a spike in blood glucose levels, which can prove fatal sometimes. Useful Tip. No matter what, resist your temptation for just one more day. You can drink musk melon or beetroot juice for breakfast. For lunch, you can have just an apple if you don. A glass of milk before bed will help you sleep better and provide your bones the required nutrition. Day 9. Early Morning. Lemon, honey, and warm water detox drink. Breakfast. 1 banana. Lunch. 1 medium bowl ofcabbage soup or vegetable salad. Evening Snack. 1 cup green/black tea with 1 multigrain biscuit. Dinner. Sauteed/baked broccoli, spinach, tomato, and spring onions. Bed Time. 1 glass warm milk. Why This Works. Gradually, high calorie foods are re- introduced into your diet. You understand your body better, so eat as much as you can digest properly without falling sick. Useful Tip. You can have just a glass of orange juice if you don. If you choose to eat vegetable salad, eat the veggies raw. For dinner, you can blend all the above mentioned veggies and make soup. Day 1. 0Early Morning. Lemon, honey, and warm water detox drink or any other detox drink. Breakfast. 1 medium bowl of wheat flakes with strawberries or 1 glass of mixed fruit juice. Lunch. 1 grilled veggie sandwich. Post- Lunch. 1 bowl of fruits. Evening Snack. 1 cup green/black tea with 2 multigrain biscuits. Dinner. 1 medium bowl of clear veggie soup. Bed Time. 1 glass warm milk. Why This Works. On the last day, eat a little more solid food along with liquid food. Eat fruits and veggies in solid and liquid form to create a balance, signaling your body to expect to a normal diet routine from the next day. Useful Tip. Do not use corn flour for preparing vegetable soup. If you do not get multigrain biscuits, just drink the green tea. If your body allows, you can snack on a carrot or cucumber. Back To TOC4. Other Benefits Of Water Fasting. Image: Shutterstock. It is tough to believe, but yes, water fasting can improve your overall health. Here is a list of the benefits. Helps you to lose weight. Water fasting has proven to be beneficial for those who are suffering from hypertension (1). It will help reboot your body (2). Since water flushes out all the toxins, your skin becomes smoother. Water fasting can also help you sleep better. When your body is denied of any nutrition, it will be impossible to be awake for long hours. Sleep helps us to have a better memory and less tension and anxiety. Your digestion is improved significantly. Extra unwanted toxins in your colon get cleansed. Water fasting can eliminate or decrease muscle pain, joint pains, and headaches. Food and drink can cause a lot of harm to your teeth and gums. Water fasting can help you get healthier gums and teeth. Water fasting can also improve blood circulation.
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