Intermittent Fasting 101 Part 1
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.
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[Music] Hi guys welcome back so let’s talk about Intermittent fasting 101 and the Ultimate beginner’s guide part one let’s Go What is intermittent fasting Intermittent fasting or if is an eating Pattern that cycles between periods of Fasting and eating It doesn’t specify which foods you Should eat but rather when you should Eat them In this respect it’s not a diet in a Conventional sense but more accurately Described as an eating pattern Fasting has been a practice throughout Human evolution Ancient hunter-gatherers didn’t have Supermarkets refrigerators or food Available year-round Sometimes they couldn’t find anything to Eat As a result humans evolved to be able to Function without food for extended Periods of time In fact Fasting from time to time is more Natural than always eating three to four Or more meals per day Fasting is also often done for religious Or spiritual reasons including islam Christianity judaism and buddhism Intermittent fasting methods There are several different ways of
Doing intermittent fasting All of which involve splitting the day Or week into eating and fasting periods During the fasting periods you eat Either way Little or nothing at all these are the Most popular methods The 16 8 method also called lean gains Protocol It involves skipping breakfast and Restricting your daily eating period to 8 hours such as 1 to 9 pm Then you fast for 16 hours in between Eat stop eat This involves fasting for 24 hours once Or twice a week for example by not Eating from dinner one day until dinner The next day The 5-2 diet With this method you consume only 500 to 600 calories on two non-consecutive days Of the week but eat normally the other Five days By reducing your calorie intake all of These methods should cause weight loss As long as you don’t compensate by Eating much more during the eating Periods Many people find the 16 8 method to be The simplest most sustainable and Easiest to stick to it’s also the most Popular How it affects your cells and hormones When you fast several things happen in
Your body on the cellular and molecular Level When you fast human growth hormone Levels go up and insulin levels go down Your body cells also change the Expression of genes and initiate Important cellular repair processes A very powerful weight loss tool Weight loss is the common reason for People to try intermittent fasting By making you eat fewer meals Intermittent fasting can lead to an Automatic reduction in calorie intake Additionally intermittent fasting Changes hormone levels to facilitate Weight loss In addition to lowering insulin and Increasing growth hormone levels it Increases the release of the fat burning Hormone or Norepinephrine Or also known as nor adrenaline By helping you eat fewer and burn more Calories intermittent fasting causes Weight loss by changing both sides of The calorie equation Studies show that intermittent fasting Can be a very powerful weight loss tool However Keep in mind that the main reason for Its success is that intermittent fasting Helps you eat fewer calories overall If you binge and eat massive amounts During your eating periods you may not
Lose any weight at all Health benefits Many studies have been done on Intermittent fasting in both animals and Humans These studies have shown that it can Have powerful benefits for weight Control and the health of your body and Brain It may even help you live longer Here are the main health benefits of Intermittent fasting Weight loss As mentioned above intermittent fasting Can help you lose weight and belly fat Without having to consciously restrict Calories Insulin resistance Intermediate fasting can reduce insulin Resistance lowering blood sugar by three To six percent and fasting insulin Levels by 20 to 31 percent which should Protect against type 2 diabetes Inflammation Some studies show reductions in markers Of inflammation a key driver of many Chronic diseases Heart health Intermittent fasting may reduce bad ldl Cholesterol blood triglycerides Inflammatory markers Blood sugar and insulin resistance all Risk factors for heart disease Answer animal studies suggest that
Intermittent fasting may prevent cancer Brain health Intermittent fasting increases the brain Hormone bdnf and may aid the growth of New nerve cells it may also protect Against alzheimer’s disease Anti-aging Intermittent fasting can extend lifespan In rats Studies show that fasted rats live 36 to 83 percent longer Keep in mind that research is still in Its early stages Many of the studies were small short Term are conducted in animals Many questions have yet to be answered In higher quality human studies Makes your healthy lifestyle simpler Eating healthy is simple but it can be Incredibly hard to maintain One of the main obstacles is all the Work required to plan for and cook Healthy meals intermittent fasting can Make things easier as you don’t need to Plan cook or clean up after as many Meals as before For this reason intermittent fasting is Very popular among the life hacking Crowd as it improves your health While simplifying your life at the same Time Who should be careful or avoid it Intermittent fasting is certainly not For everyone if you’re underweight or
Have a history of eating disorders you Should not fast without consulting with A health professional first In these cases It can be downright harmful Safety and side effects Hunger is the main side effect of Intermittent fasting You may also feel weak and your brain May not perform as well as you’re used To This may only be temporary as it can Take some time for your body to adapt to The new meal schedule If you have a medical condition you Should consult with your doctor before Trying intermittent fasting Have diabetes have problems with sugar Regulation Have low blood pressure Take medications Are underweight have a history of eating Disorders Are a woman who is trying to conceive Are a woman with a history of amenorrhea Are pregnant or breastfeeding All that being said intermittent fasting Has an outstanding safety profile There is nothing dangerous about not Eating for a while if you’re healthy and Well nourished overall That’s it for today please watch part 2 Of this video and stay safe and see you On to the next one
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