Intermittent Fasting - Why just NOT eating leads to amazing results

Hey guys,

Today I want to talk to you a bit about the worldwide trend intermittent fasting (IF).

To be honest it's quit the most simple strategy to improve health, lose weight and reverse aging that one can imagine. You don't have to be a great chef or read lots of books, workout regularly or simply do anything.

Intermittent fasting is all about not eating temporarly...that's right, you don't have to do anything, just neglect to eat for a specific period.

Before we dive into the science behind I want to present you some of the most known and used varieties of intermittent fasting.

16/8 - That means you neglect eating for 16 hours per day and eat during the remaining 8 hours...just that simple. That's also the version I use because it fits perfectly to my habits and my work time. I'm eating 3 meals during the timeframe from 2 p.m. (just after a mid-day walk around the block) to 10 p.m. Afterwards I go to bed. If you want it's just kind of breakfast cancelling with an extended period to lunch.

18/6 and 20/4 - Same as above but with a shorter period where eating is allowed (6 or 4 hours). It might be more efficent, but it also is harder to implement in one's normal life. In my opinion this versions are only useful for short boost periods, not for the long run like 16:8.

5:2 - In this version you can eat at 5 days a week and have to fast on 2 days (24 hours of not eating anything). The both days shouldn't be consecutive, e.g. you can fast on Mondays and Thursdays and eat on all the other days in the week.

Same for alle the methods is that you really should drink at least 3 liters of water during each day and, of course, when you are in an eating period you should pay attention to consume healthy food with lots of vitamins and minerals. For a power and result boost IF is perfectly combinable with a low-carb diet.

Almost anybody can benefit from IF without big effort, but there are some exceptions:
Kids, pregnant and breastfeeding women as well as people with serious metabolic diseases (e.g. type 1 diabetes) shouldn't do it because they need more calories and/or could get in serious health trouble. Side note: Type 2 diabetic can do IF and can benefit a lot but they should consult their physicians first, especially if they supply insulin!

Now you know what methods are common and who can profit from IF here's why you should give it a try:

First of all the pure amount of studies that show positive results is overwhelming! Just try to google "intermittent fasting positiv effects" and you'll see what I mean.

Here are the top 5 evidence-based health and fitness effects you can expect:

1. Lose weight and unhealthy belly fat: As you normally eat fewer calories with IF, due to a shorter eating timeframe,  this seems pretty obvious. But ther's a second effect...it enhances hormone functions, e.g. it lowers and stabilizes your insuline level and increases your growth hormon level. Both lead to an improved metabolic rate (you burn up to 14% more calories).

2. Cellular repair: IF starts a process called autophagy. This process was made popular by Yoshinori Ohsumi, who was honored with the nobel prize in physiology and medicine 2016 for his research on that topic. In short autophagy means that, by not eating for a period of several hours, your cells become able to get rid of cell waste and/or recycle dysfunctional cellular components. This is a basic process to decelerate aging and kind of heal your body from countless waste inside.

3. Reduction of insulin resistance: Due to a more stable low blood sugar level the insulin resistance can be reduced and this could prevents you from diabetes type 2.

4. Reduction of inflammation and oxidative stress: This prevents you from several diseases and uncomfortable feelings in your body.

5. Reduction of risks for several serious diseases like cancer, alzheimer, heart diseases: With all the above mentioned effects IF reduces risk factors for the main killers of modern civilization.

Bottom line: No matter if you just want to look good in your shorts or bikinies or want to become and stay fit, young and healthy for ages...IF can support you with no additional effort.

Just give it a try and see what happens after a few days and weeks.

Cheers,
Andi


Sometimes it should be empty




Comments

  1. Great article here!
    Thx for the good information supplied.

    ReplyDelete
  2. Already did it before. Best results ever :))
    Nice post with good Information. Keep going

    ReplyDelete

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