What is Intermittent Fasting?
intermittent fasting is a form of intermittent fasting. Well-known forms of fasting are alternate or intermittent fasting. With which you experience many advantages with as few disadvantages as possible. In recent years, promising scientific support has emerged for possible benefits of fasting.
Intermittent fasting is not a new diet. It has been around for a long time and it also used fasting to get your body back to health. Think of the Buddhist monks who also often fast. Your body gets a boost and it is a super effective method to lose some extra pounds.
What Happens With Intermittent Fasting?
The benefits of fasting start after you have been without calories for about 12 hours. Every hour after those 12 hours may bring additional burning and additional health benefits. After those 12 hours, the sugar stores in the blood run out. Then the body starts to use the glucose (carbohydrates) in your liver.
If this energy stock is empty, it must use the fat stock. It then converts your fat into energy. Ketones are released here. This process is also called Ketosis. Your body then functions on the ketones instead of the carbohydrates . You can see the ketone bodies as a type of fuel that your body produces in times of scarcity.
Intermittent fasting don't take it too long.
Of course, if you stop fasting, you don't want the pounds to come back. By fasting for a maximum of 1 month, your body does not go into saving mode. You optimally stimulate your metabolism. By doing this your metabolism will get a boost and you can start burning pounds (with a limit of course, at some point it will stop).
6 benefits of intermittent fasting.
Fasting has many positive health effects on your body and brain. Many of those positive health benefits of fasting are due to increased production of the human growth hormone (HGH Human Growth Hormone) and an improvement in insulin sensitivity.
1. Intermittent fasting helps your mind become mentally stronger.
Fasting periods are prescribed in many different religions. It helps to make your body stronger in various ways. It also helps to strengthen you mentally, not to listen directly to your body and mind when it is hungry. But to dwell more and be grateful for what you have, and that it is not self-evident that there is always food on your plate.
In prehistoric times, humans already fasted. If you were hungry and couldn't find food, you better go out hunting and make sure your thoughts are super sharp. Of course you don't want your brain to be turned off when you go hunting or when you get hungry. Your nerve cells become much more active when you fast. And in the hours you eat, the food tastes better than ever.
2. Intermittent fasting brings your hormones back into balance.
Your body improves itself in its insulin sensitivity. That is an important factor for the hormone balance and your health. It also helps reduce chronic health conditions. Fasting also causes growth hormone production to increase. This is beneficial as it plays an important role in cell and tissue repair. And it therefore helps with the production of your muscles. In addition, the hormone also helps you get energy from your fat reserves. So you burn fat more easily. Fasting also contributes to a reduced production of the stress response hormone.
3. Your intestines will rest again.
Your body is given time to recover. Eating many meals a day ensures that your intestines are constantly working. This costs your intestines and your body a lot of energy. Less meals so more energy, also less after dinner dips. When your intestines get more rest, your body has more time to recover. But even if you consume less food, your body has more time to clean up damaged cells and make new cells again and can remove waste products.
4. A new diet.
If you have the habit of having something throughout the day, such as a biscuit with coffee. A piece of chocolate because you are drinking tea. Then by adjusting your diet you can notice that you need less and less. So your mindset changes, so you also have less appetite for all those goodies.
5. Snacks.
Snacks are really a recent thing. If you look around, everyone is eating all day long. But is that really healthy and what do all those snacks consist of. A snack often consists of something unhealthy such as sugar or wheat flour, so just filling for the stomach that people do not need. If you are going to fast, you omit these snacks and switch to a healthy diet and focus on the main meals.
6. Lose weight.
If you are going to do intermittent fasting, you generally eat less. Research even shows that you eat 20% less when you fast. We have been educated to eat a hearty breakfast and nourishment throughout the day. Now it seems that it is better not to eat for a while. In this way the body learns to switch from sugar burning to fat burning and that ensures that you lose weight. So with fasting, your body has more time to burn fats. And that's just what you want. Although your body has to get used to this method, you will soon notice that you can function well during fat burning.
4 Drawbacks of Intermittent Fasting.
Not everyone can manage to eat for a long time. The temptation is sometimes too great and it can also go the other way, for example that you will eat more because you suffer from binge eating. It can also be difficult to tell the people around you that you are not going to eat with you. Adrenal fatigue increases the risk of low blood sugars and lethargy when you practice intermittent fasting.
1. Binge eating.
People who are going to fast and where it ensures that they eat 20% less. For some people it can cause them to have uncontrolled binge eating. If you have an eating disorder or binge eating in the past, then fasting is not recommended.
2. Muscles
Building muscle mass is more difficult for some when they engage in intermittent fasting. You will have to eat more calories to build muscle mass . If you only have a few hours a day to do that, it can cause problems.
3. Medication.
If you are taking medication, you should always consult a doctor about whether you can fast. Some medications need to be taken in the morning with food. And some medications don't work well if you don't eat anything for a long time. Even if you have heart problems or are pregnant, intermittent fasting is not suitable for you. Always consult a doctor when in doubt.
4. Hormone.
Intermittent fasting has been linked to hormone disruption in women. This in turn has an effect on the cycle and fertility. You will then think as a woman I have nothing to do with that, but nothing is further from the truth. Our reproductive organ is important for more things than having babies. It turns out that the hormones have an important function such as regulating ovulation, are incredibly sensitive to your energy intake and a regulated energy intake. So if you are going to fast and you have questions, see a doctor.
The effect of intermittent fasting.
When are you going to eat, not all small meals in a day but three meals that are slightly larger in portion than you would normally take. This creates a phase that your body does not have to digest food. You are then in the fast phase and therefore in the combustion phase. This is also called Ketosis.
You also watch what you eat. All those snacks you used to take such as a league, crackers, gingerbread are now a thing of the past. Nutrients that are only meant to take away hunger are empty nutrients that do not contribute to your health. You are now going to eat real food that also benefits your body.
Here are some tips during intermittent fasting.
If you are going to start an intermittent fasting, it is important to know a few things. Drink enough water, preferably 2 glasses with water every morning. It helps start your day hydrated. It is very important to drink plenty of fluids during the day when fasting. Keep eating healthy because you are not supposed to just stuff everything in your mouth.
During your eating period, stick to a nutritious meal with not too many sugars. A low-carbohydrate meal that is rich in healthy fats ensures that your body remains in the fat burning process. You switch so easily to the period of fasting. Reducing stress is important to take a look at yourself. Worrying and sleeping little can overload your system, causing you to not absorb nutrients properly. Drinking coffee curbs your appetite. You may add milk during the fast. And keep busy during the fast. That way you forget that you are hungry.
One less meal.
Omitting breakfast isn't nearly that bad. We now know that your breakfast is not the most important meal of the day. If you skip breakfast, you will notice that you are still functioning fine. By getting your energy from your fat mass, your body is set to combustion.
We now know that hunger hormones adapt to what you do. So the hormones are tuned to your eating habits. That's why the first week of intermittent fasting is the hardest. If you are used to having breakfast every day and you suddenly stop doing it, your body has to get used to it. The normal hunger hormone will slowly switch to your new routine. It will be difficult every time you change your diet. Everything is difficult in the beginning.
This certainly applies to intermittent Fasting. It is nice to know that the hunger hormone often adjusts itself after 1 week if you skip breakfast. You can easily switch a period from 3 to 2 meals a day. So if you skip breakfast you stimulate the body to switch to fat burning. The feeling of hunger comes with peaks and troughs.
You've probably noticed your stomach rumbling when it's hungry. Then the ghrelin content is high if you measured the blood. The fumbling is a signal of where does my food stay. The signal diminishes much faster than you might think. Then your ghrelin level in your blood drops. Your hunger is then less disturbingly absent. So you will not starve to death.
What is GHRELINE?
The rumbling in your stomach and that hunger you get is the hormone ghrelin. Most of the ghrelin is produced in the stomach and in small amounts in the pancreas, small intestine and brain. In addition to inducing the feeling of hunger, ghrelin is also important in the production of growth hormone and the regulation of insulin.
How can you start intermittent fasting?
It is good to be aware of what you want to achieve and to know the different methods that meet your needs. The difference in the methods is in the phase that people eat. One method takes longer to fast than the other method. And the duration of the fast is different and that depends on the amount of calories you get in. If you have been losing weight for a month, it is good to take some calories again. This ensures that you get enough nutrients.
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