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The Beginner's Guide to Intermittent Fasting

Different Fasting Schedules

  • Daily Intermittent Fasting: 16–hour fast followed by an 8–hour eating period. 
  • Weekly Intermittent Fasting: One of the best ways to get started with it - do it once per week.
  • Alternate Day Intermittent Fasting: incorporates longer fasting periods on alternating days throughout the week.

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The Beginner's Guide to Intermittent Fasting

The Beginner's Guide to Intermittent Fasting

https://jamesclear.com/the-beginners-guide-to-intermittent-fasting

jamesclear.com

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Key Ideas

Intermittent fasting

It's not a diet, it's a pattern of eating, a way of scheduling your meals so that you get the most out of them. It doesn’t change what you eat, it changes when you eat.

Benefits of Intermittent Fasting

  • It makes your day simpler: fewer meals= less stressing about what you'll eat.
  • It helps you live longer: you get the benefits of a longer life without the hassle of starving.
  • Still up for debate, but intermittent fasting may reduce the risk of cancer.
  • It is much easier than dieting, once you get over the idea that you need to eat all the time.

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SIMILAR ARTICLES & IDEAS:

Intermittent fasting

Fasting means abstinence of some or all food for a period of time.

Intermittent fasting ranges from eating a few calories all day every other day or several times a week to fasti...

A metabolic shift

It can take 10 to 12 hours to use up calories in the liver before your body changes over to use the stored fat.

After meals, glucose is used for energy, while fat is stored in fat tissue. During fasts, once glucose is depleted, stored fat is broken down and used for energy.

The easiest way to lose weight

To lose weight, strive for sixteen calorie-free hours. Stop eating by 8 pm, and eat again at noon the next day. Results can take up to four weeks to notice.

Intermittent dieters should eat healthy foods, including whole grains and healthy fats and protein. They should limit saturated fats and avoid sugar and refined carbohydrates. Be sure to stay well-hydrated.

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Problematic Dietary Guidelines
  • Dietary guidelines, which came in the 1970s, instructed people to cut the fat from their diet, and increase the carbohydrates. Eating more of bread and sugar has contributed sign...
Limit Your Eating

Several new studies are claiming that restricting our meals, and not eating post-afternoon, has some remarkable benefits.

Limiting our eating has produced miraculous results in these studies, where insulin levels of the body along with insulin resistance, dropped due to the semi-fasting.

Last Meal At 2 pm

Eating in your last meal of the day in the afternoon results in a 16 to 18 hour fast, which can significantly boost your health, according to research.

The tests also show that it is not hard to fast in the evening, and green tea, coffee etc. can help as a fasting aid.

Fasting....

...is the voluntary withholding of food for spiritual, health, or other reasons.

Food is easily available, but you choose not to eat it. This can be for any period of time, from...

Intermittent fasting for weight loss

When we fast, Insulin levels fall, signaling the body to start burning stored energy as no more is coming through food. Blood glucose falls, so the body must now pull glucose out of storage to burn for energy.

In essence, intermittent fasting allows the body to use its stored energy. 

Health benefits of intermittent fasting
  • Weight and body fat loss
  • Lowered blood insulin and sugar levels 
  • Possibly reversal of type 2 diabetes
  • Possibly improved mental clarity and concentration
  • Possibly increased energy
  • Possibly increased growth hormone, at least in the short term
  • Possibly an improved blood cholesterol profile
  • Possibly a reduction in the risk of Alzheimer’s disease 
  • Possibly longer life
  • Possibly activation of cellular cleansing by stimulating autophagy
  • Possibly reduction of inflammation

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