Intermittent Fasting (IF)

Intermittent Fasting (IF)

The dietary practice of restricting your food consumption to a specific window of time. It is used as a supplement to your diet.
In this fasting state, our bodies can break down extra fat that’s stored for the energy it needs.

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Health

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Approaches to intermittent fasting
  • Skipped meals - when you skip over a meal to induce extra time of fasting. 
  • Eating windows - this condenses your entire macronutrient intake between a 4 and 7-hour window. The rest of the time you are in a fasting state.
  • 24-48 hour cleanse - where you go into extended fasting periods and do not eat for 1-2 days.

The process by which the cell devours itself.

  • Non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed. 
  • Autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time. 
  • Autophagic processes can be initiated by fasting, protein restriction and carbohydrate restriction.
Benefits of Intermittent Fasting
  • Mental Clarity. Once your body is keto-adapted, your brain can effectively run on ketones, which are derived from the fat breakdown in the liver.
  • Fitness while fasting. The benefits include higher metabolic adaptations, improved muscle synthesis and improved response to post-workout meals.
  • Intermittent Fasting and Muscle. Intermittent fasting is beneficial for muscle mass while fat mass decrease significantly.
  • Autophagy. The fasting process will activate autophagy in your cells.
  • It will increase your ketones quicker than if you were just eating a standard ketogenic diet.
  • Intermittent Fasting and Cancer. Fasting for 2 days to a week can have a protective effect on the cells in the body while they are undergoing intense bouts of toxicity.

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How to Deal With Fasting Ketosis Symptoms
  • Get enough sleep
  • Work on reducing stress as much as possible.
  • When combining intermittent fasting with a ketogenic diet, eat enough calories during your eating periods.
  • Stay hydrated
  • Increase salt intake
  • Eat mineral-rich foods
  • Supplement with magnesium
  • Take exogenous ketones
  • General self-care

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IDEAS

  • The stricter you restrict carbs (or total calories), the quicker you will be in ketosis.
  • Restricting your carb intake to 20g per day is a good heuristic (loose rule) for entering ketosis. It will generally get you into ketosis within a few days.
  • Fasting gets you into ketosis very quickly.
  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.

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