Intermittent Fasting for dummies:
What is intermittent fasting? And why is it good for you?
If you want to drop fat and upgrade your health, one of the most effective ways to get there is from upgraded intermittent fasting. Here’s what involved and how to get started.
Intermittent fasting is well-known in the bio hacker community. Benefits include fat loss, cancer prevention, muscle gain and increased energy. In a nutshell intermittent fasting is to eat all your daily meals in a condensed time period 8 hours. Fasting the rest of the time. As a result this process tells your body to gain muscle and drop the fat, and it works!
In a nut shell the best way to do intermittent fasting is to basically fast for an eight hour time frame, meaning you consume no calories, now yes this even includes liquid calories. So no cheating with that soy chai latte.
What I typically do for most week days is fast from 8:30am-4:30pm. Then I’ll eat a normal portion meal.
The Challenges are that not everyone is cut out for fasting. If you’re working all day or studying, coping with hunger can be a disruption. It’s much harder for people with large amounts of excess weight, especially if you are diabetic or pre-diabetic with 30 pounds of excess fat or more. As a result your metabolism is impaired. Initially it would be a massive shock to the system as you are rapidly reducing your calorie intake and you may struggle to stay on track.
As fasting can be quite challenging even for people in a normal to healthy weight range, I recommend the help of having an upgraded tea, or coffee to kick start the day and help you stay on track with intermittent fasting, without hunger pains or feeling fatigued.
Introducing Bulletproof Intermittent Fasting
Bulletproof fasting is still fasting, but you drink a cup of upgraded tea of coffee in the morning. Consuming the healthy fats from MCT oil and grass fed butter keeps your tummy full and gives you a sustainable slow release of energy for the day.
What the heck is Bulletproof tea and coffee? Well good question.
Using slow roasted coffee beans freshly ground, take 3 teaspoons I’ll slow press this with boiling water for about 8 minutes. Pouring just enough to have a cups worth into a bullet blender, then add half a tea spoon of MCT oil and about 2 TBS of organic grass fed butter. Blend this until smooth, and it will look like a latte. Depending if you have a sweet tooth or not, as I happen to ill also mix in a tea spoon of xylitol.
The benefits of MCT oil include increased ketone production and boosts your metabolic rate by 12% this gives you a stable current of energy that sustains you through the day. The ultra-low toxin slow roasted coffee beans heighten brain function and fat loss with high octane caffeine.
Then for the tea, use an English or Irish Breakfast, preferably an organic tea. But they are so hard to find, so don’t stress if you can get your hand on any. Replace the coffee with tea and add the other ingredients. Needless to say don’t forget to take the tea bag out before blending.
In a follow up post I’ll tell you my favorite routine for fasting and working out, to get the optimal result from intermittent fasting.
The list is massive so here are just a few of the benefits of basic Intermittent Fasting, from Authority Nutrition by Kris Gunnars, BSc July, 2015
- Intermittent Fasting Changes The Function of Cells, Genes and Hormones
- Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
- Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels.
- In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%.
- Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
- Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells.
- Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease.
- Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease.
- According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks. This is a huge amount.
- The people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease.
- One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction.
- Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress.
- Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases.
- In some of these studies, the effects were quite dramatic. In one of them, rats that fasted every other day lived 83% longer than rats who weren’t fasted.
By Christina Markoski