"Resting energy expenditure increases in early starvation...All subjects lost weight progressively during the study period..." (1)
"Routine periodic fasting is good for your health, and your heart..." (2)
Boom! If you found this website you must have heard a little something about the benefits of intermittent fasting (IF), and want to learn what it is all about. Well you have come to the right place to learn about one of the simplest and most effective nutritional plans. A nutritional system back by clinical studies that will help you lose weight, build muscle, and increase your metabolism among a myriad of other benefits.
I firmly believe the way everyone thinks about how we eat is changing. A new dawn of eating habits, based upon the ways of our primal ancestors, is finally coming back to help us lead healthier lives. The past 20 years or so, "research" has provided us with a variety of diets. Telling us we can only eat certain foods, need to cut out carbs and eat a lot of protein, and the best way to "increase your metabolism" is to eat 5 or 6 small meals every day. While these methods will work if you put in the effort, it puts a huge strain on your time, money, and your tastebuds.
Today, I am going to debunk all the lies, tell you some history about IF, and describe the benefits of intermittent fasting. To give you more comfort that the following is not just a sales pitch, the clinical studies proving all the claims are provided.
Before going into any further detail about the benefits of intermittent fasting, let me tell you about the basics and theory behind it. The simplest definition of IF is there are intervals of time you do not eat, followed by periods you do eat. There are many different lengths of fasting periods, usually ranging from 16-36 hours, with the basics of each type of program listed here.
Whether you realize it or not, everybody fasts already. The haphazard way it is done is not beneficial like being on a IF plan though. Simply put, and time you are not eating you are fasting. Longer fasts come about when you are very busy at work and do not have time to grab lunch, or you are your bed doing the whole sleeping thing.
The 6-8 hours a night you sleep, you are fasting (which is why the first meal of the day is called "breakfast," by the way). Now, eating a healthy breakfast is widely know as the most important meal of the day. Most people think the reason for that is because "you have all day to burn off the calories." Which is true, but breakfast is the most important meal because it is the first meal after your all night fast. Fasting increases your insulin sensitivity (more detail later) which allows you to burn more calories when you come off the fast. So in reality, you can eat a bigger breakfast because your body can handle the load after coming off of the fast.
Why wait any longer, let's get right down to the many benefits of intermittent fasting.
LOSE WEIGHT - Increase Insulin Sensitivity
Part of this has been discussed right above in the truths about breakfast. The facts are that while you are fasting your insulin sensitivity increases. The medical definition of insuline sensitivity states that as insulin sensitivity increases, it does a more efficient job of lowering glucose (blood sugar) levels. After you eat a meal, the glucose goes straight into the tissues in your body. It is the insulin's jobs to wipe the glucose out of your system. If your insulin is working good enough, it more than wipes out the glucose entirely from your system. On the other hand, if your insulin sensitivity is to low if doesn't have the power to wipe out all the glucose. The glucose then stays in your tissues, and as you guessed it, turns to fat. When all the glucose has been wiped out, you still need to burn energy to survive. This is how IF helps you lose weight.
"Insulin is just like a George Foreman Grill, it knocks out the fat!"
Further, check out what University of Texas researchers say about insulin sensitivity: "The study shows that impaired insulin sensitivity, which generally accompanies obesity, may serve as a mediator between midlife obesity and cognitive decline later on."
Improve Heart Health
"Research cardiologists at the Intermountain Medical Center Heart Institute are
reporting that fasting not only lowers one's risk of coronary artery disease and
diabetes, but also causes significant changes in a person's blood cholesterol
I read an article this morning stating that 43% of Americans will be obese by 2030. Now, here is also an article talking about how heart disease is increased in people with obesity. With heart disease being the leading cause of death in the U.S., this problem does not seem to be improving in the future.
Yes, there are a lot of methods out there you can use to improve health. But just being in great shape is the best way to imrove your heart health. Also, research cardiologists at the Intermountain Medical Center Heart Institute have found that intermittent fasting helps in this process. IF helps by reducing triglycerides, fat, as well as increasing human growth hormone.
Most people will try and tell you that fasting hurts muscle growth because the body has to break down the muscles during the fasting period for energy. While that is true if you fast for a longer period of time, the short term nature of IF does not get into this. In fact, during a short term fast human growth hormone actually increases in both men and women.
HGH, you mean the stuff all the baseball players used to jack insane amounts of homeruns? Yes! The same stuff, except this is a natural way to increase it in your body in a healthy way. This increase in HGH helps you to build muscle, get stronger, and we all know muscle is what burns fat.
Here are some of the other many benefits of intermittent fasting:
- You get to save money by not buying as much food every week. Every little bit adds up.
- You still get to splurge and eat whatever foods you want the rest of the week, without having to worry about the ingredients. *Although it is recommended to eat healthy foods as much as you can, there is no such thing as "cheating."
- You don't have to worry about planning 5 or 6 smalls meals, and when you are going to eat them.
- Stop wasting time counting calories.
- You are not forced to eat certain foods you think are digusting.
- You will be productive and increase your energy
- Has even been know to help control diabetes, as well as weaken cancer! Now, the cancer studies have only been completed in rats so far, not human's. But the possibility is there!
Busting the Myth's
I will never be able to follow this plan. Isn't it just like every other "diet" fad? NO!! Now, it may take a time or two for your body to adjust to your new nutritional lifestyle, but after the adjustment period you will be more productive and increase your energy on your fasting days. Check out a study completed by University of Illinois in 2010. My favorite part is the graphs at the bottom which point out how your hunger decreases, satisfaction increases, and fullness increases. IF is going to help you control what you eat, not over indulge or binge eat, and help you eat only when you need it and not just when you want it.
I am going to be so cranky and have no energy without food. This would be an easy statement to agree with given that food is energy, and if you fast for to long this will come to fruition. But in the early stages of starvation the exact opposite happens. You just happen to be using extra fat stored as energy instead of the cheeseburger you had for lunch. It is actually encouraged to get in a awesome workout near the end of your fasting time. You will not be any weaker, but your HGH will be higher helping you to recover faster!
Every nutritionist says the best way to keep my metabolism high is eating 5 or 6 small meals a day. This is a trend which started about 20 - 30 years ago. The thing is the information is not true! When you eat smaller meals, your metabolism starts working more often, correct. But the rate at which it is working is not nearly as high as right after you eat a big meal. Think about it, do you ever get tired after eating a small meal? Well, not from the meal. There are times you get tired after a bigger meal because your body needs to use more energy to digest your food. Oh, and here is a study debunking the meal frequency myth as well.
If it is not clear by now, I really believe in the power of intermittent fasting, and at the bottom of this is a link to the page with tells you how to get started on a intermittent fasting program. The benefits of this are to great, and the program's are to easy not to try it. This really is a change in nutritional lifestyle, and not just another "diet fad" which works well at first but is hard to keep up. So when you are ready to:
Increase muscle and lose fat.
Improve your health.
Save time and money using the easiest nutritional plan yet.
Not have to worry about counting calories.
Want a plan which you are not excluded from eating certain foods.
Click here to learn how to get started today!!!!!