Jan. 23.

Intermittent Fasting

Intermittent Fasting

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Intermittent fasting is not the “key” to fat loss and it may not produce accelerated results. If your metabolism is healthy and you are already dieting it can be mildly used as a tool for a short duration of time to aid in  fat loss.

There are countless studies examining intermittent fasting affects on cancer, weight loss and performance in athletes. The senior investigator for the National Institute of Aging said fasting has been shown to improve bio-markers of disease, reduce oxidative stress and improve memory. Fasting may help physiological factors because the body is under less stress when fasting.

In a fat loss study with overweight individuals with asthma, intermediate fasting every other day was shown to help them lose 8% body fat and decreased markers on asthma related symptoms.

What happens to the body during the fast?

After 10-16 hours of not eating the body will use stored fat and release ketones into the bloodstream. This will help the body use stored fat as energy unlike when it is being fed.

How long should a fast be? At least 10 hours.

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What should I eat coming out of fast? A low carbohydrate meal should be eaten first or carbohydrates with added fiber. The body will be sensitive to insulin coming out of fast, eating lower carbohydrate or incorporating fiber will keep insulin spikes low.

Do I eat normal macros or less after fast? Normal, a slight decrease in calories is ok, but just because you fasted does not mean your body requires less food. This does not mean binge either. Instead plan to have 2-3 meals in the 10 hours left in the day (if fasting for 14 hours.)

Can I work out during a fast? YES!

 

Use these as tools to aid an already consistent and specific eating program to accelerate results!

By Sarah | Posted in Nutition, Weight loss | Both comments and trackbacks are currently closed.