More and more people are discovering the power of intermittent fasting.
By regularly not eating for some time, they notice that they not only get more energy but also that it is easier to lose weight.
There is also more and more scientific research that indicates that grazing every day is fine for cows, but a lot less for people.
You can do intermittent fasting in different ways:
- Insert a 24-hour fast day on which you only drink (water, herbal tea) but do not eat.
- Eat 1 meal a day and drink the rest alone. Usually, this is a lunch or the evening meal.
- Only eat within a certain period: for example, between 8 a.m. to 8 p.m. This means 12 hours of food, 12 hours of fasting. This can be extended to 10 hours of food and 14 hours of fasting or 8 hours of food and 16 hours of fasting.
A combination or alternation of the above methods is also possible.
I’ll tell you later what I find the easiest method.
Processing food is hard work for your body
Every time you eat your body has to work with it.
Your body is a balanced organism and when you eat many of those balances are disturbed and need to be balanced again.
Everything you eat is actually foreign to you.
Your digestive system will immediately start using it to get it all digested, processed and what cannot be used.
Everything changes in your body the moment food comes in.
This means a considerable effort.
It is good to give your body a rest every now and then.
Intermittent fasting: The benefits of not eating 14 hours
There has been scientific research into intermittent fasting for decades.
These studies show time and again that there are many health benefits at a certain period (14 hours or more) not eating.
The good news is that they all come down to giving you more energy!
That is why I am such an advocate.
Here are some of the most important benefits:
1. Restoration of body cells
As mentioned, digesting your body takes a lot of energy.
If you get stuck for a while, your body has more energy to restore body cells.
When fasting, a process starts where damaged cells can repair themselves and the necessary waste material can be removed from the cells.
There is now a lot of research that shows this.
2. Reduction of inflammationInflammation is the cause of a lack of energy and many chronic diseases.
They weaken your mitochondria: your rechargeable power stations that you would like to keep as a friend.
Intermittent fasting helps to reduce chronic inflammation and thus to strengthen your mitochondria.
3. Restoration of insulin sensitivity
A sharply fluctuating blood glucose level makes you tired and sick: it is a huge energy slurper.
Intermittent fasting restore your insulin sensitivity, making your blood glucose level more stable.
This reduces the risk of overweight and diabetes.
4. Increase in growth hormone production
Regular fasting will increase the production of your growth hormone.
Especially if you combine with exercise.
The main function of growth hormone is that it helps in the repair and growth of body cells and tissues.
More growth hormone means faster recovery from ailments and complaints.
Growth hormone also stimulates your body to burn energy from your fat reserves and helps with muscle building.
5. Reduce the risk of cardiovascular disease
Decreasing inflammation and restoring insulin sensitivity itself means a reduced risk of cardiovascular disease.
Besides, intermittent fasting also help lower your high blood pressure and has a beneficial effect on elevated LDL cholesterol and elevated triglycerides.
Plus, it is factors that help keep your heart and blood vessels healthy.
6. Delay of premature aging
The only proven method in rats to make them live longer is by reducing calorie intake.
They sometimes live 80 percent longer.
It seems that just as good results can be achieved with intermittent fasting.
Since intermittent fasting yields so many health benefits, it is expected that delayed premature aging will not only apply to rats but also to humans.
7. Helps with weight loss
Everything that helps to lose weight if you are really overweight also helps to gain more energy.
Intermittent fasting causes the body to switch from burning glucose to burning fat.
If the body learns to burn fat again, it will complain less about sweets and fast carbohydrates, which also helps with weight loss.
Intermittent fasting also speeds up your metabolism, making losing weight easier.
Because you don’t get stuck for a long time, your metabolism does not go down and your body does not end up in the energy-saving mode.
This prevents the yo-yo effect of crash diets.
Make it easy on yourself: choose time window fast
The extent to which intermittent fasting can contribute to a higher energy level depends on how you do it and how your body reacts to it.
The easiest way is to extend the period that you sleep in the evening and therefore do not eat with hours of fasting before or after.
The period of fasting must be at least 12 hours.
Extend this to 14 to 16 hours.
If you feel comfortable with it, you can do this several day a week.
If you have fluctuating blood sugar levels and you have difficulty without breakfast, start eating an early evening meal that you finish at 6 p.m.
If you do not eat anything after that until your breakfast at 8:00 am, you will have 14 hours of fasting.
An excellent start.
Build it up slowly
If you have stable blood sugar, you can choose to eat in time in the evening and postpone your breakfast.
If you finish your dinner at 7 p.m. and breakfast at 11 a.m., you will have fasted no less than 4 p.m.
You can do this as often as you want.
This is my favorite pattern; I do this four to five times a week.
Sometimes I skip my breakfast and then lunch around noon.
Build it up slowly.
If your normal period of fasting is only 8 hours, expand this step by step to 12 hours.
Then you can stretch it a little further.
Also, don’t do it 7 days a week or your metabolism will adjust accordingly.
Continue to surprise your body and eat at varying times.
You will of course only get the greatest benefits of intermittent fasting if you first eat as healthily as possible, and secondly if you eat less than usual as a result.
So don’t bunk before the fast period starts, especially if you want to lose weight.
Not for everyone: your body is always right
It remains important to use common sense.
It may be that in your situation it is not such a good idea to fast, for example, if you are recovering from an operation, have an illness, is pregnant or already has a low weight.
If you are too lean, make sure that you do not eat less.
Feel good if this is a suitable method for you if you want more energy.
It is possible that ‘grazing’ is a suitable method for you.
If you are addicted to sugar or if your blood glucose level fluctuates considerably, your body will benefit more from regular eating.
Build up the intermittent fast very slowly or leave it out for a while.
First work on stabilizing your blood glucose level and training your body to use fat molecules as a source of energy.
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