This is a video course for anyone looking to get started in Intermittent Fasting
In this video course, you'll learn:
- What is Intermittent Fasting
- The benefits of Intermittent Fasting
- How does Intermittent Fasting work
- What foods to avoid and eat
- The different types of Intermittent Fasting
- Tips for Intermittent Fasting
- And many more
Intermittent fasting is becoming one of the hottest topic in the nutrition and diet space lately. Intermittent fasting helps with weight loss, overall mood, and fitness. One of the main goals of Intermittent fasting is to tackle a bunch of myths that humans believed in for over 30-40 years. Some of the myths that it tackles include
Most of us have spent the last 30-40 years believing these statements to be true. But what if I told you all of these common beliefs might be wrong? That is where intermittent fasting kicks in. When you ask people to break down the science behind those beliefs, most people would just say that “research said so”, but there is no actual data behind what works and what doesn’t. Nutrition research changes rapidly and the most accurate data comes from people who’s been there and done it.
With that said, let’s dive into it!
Intermittent fasting means eating your calories during a specific window of the day, and choosing not to eat food during the rest. How long each will be tends to vary heavily, depending on which intermittent fasting protocol you select and there are several of them that we will discuss later in this article.
The fasting period on specific plans can range from 16 hours all the way up to 36 hours, and each of those specific plans will have benefits. One thing to take note is that everyone does some sort of intermittent fasting that we’re probably not aware of. For example, when we are sleeping, we are technically fasting. A fun fact is that “breakfast” is called breakfast because we’re technically “breaking our fast”.
Now, intermittent fasting has a lot of hormones and health benefits, but it is also a way to keep your calorie intake in check. By skipping breakfast, you’re allowed to eat more during your other meals of the day which can help with body recomp and weight loss. We’ll talk more about bulking on intermittent fasting later in this article.
There’s a lot of benefits to Intermittent fasting. One of the biggest benefits is weight loss and it’s the main reason why a lot of people start fasting. By only eating during a certain window of the day, you are less likely to overeat. Additionally, intermittent fasting enhances hormone function to facilitate weight loss.
Lower insulin levels, and higher growth hormone levels all increase the breakdown of body fat and facilitate its use for energy.
According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks.
Insulin resistance is defined as the accumulation in tissues that are not designed to store fat (mainly the muscle and liver).
When you restrict intake of all carbohydrates, fat and protein, tissues all across your body have no choice but to burn their stored onboard fuel for energy. When you fast for an extended period of time, the fat deposits that have accumulated over time become the fuel that cells need to operate. As a result, the size of the excess fat droplet gets smaller over time.
Intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels. In a study on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%
The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain. Another thing is that intermittent fasting helps with the repair of cells. When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
When it comes to hormones, fasting also helps with brain hormones to help you function better. That is why a lot of people feel an increase in brain focus and performance when practicing fasting. What it does is increase a brain hormone called BDNF. BDNF acts on certain neurons of the central nervous system and the peripheral nervous system, helping to support the survival of existing neurons, and encourage the growth and differentiation of new neurons and synapses.
This one is a bit controversial since test have only been done on rats. A lot of religions practice fasting and people have seen anti aging results.
From my experience, it’s a bit difficult to get started on fasting because your body is so use to eating meals frequently. You might feel a lack of energy in the beginning, we at least I did, but I noticed that my body slowly adapts to the pattern and now I don’t feel hungry anymore. Something that I like to do when fasting is drink coffee in the morning to help with hunger. Coffee with a tablespoon of MCT oil is good enough to keep me running until my eating window starts. In the long run, intermittent fasting can help with controlling hunger.
Here’s a list of other resources and benefits that intermittent fasting can help with:
● Reduce risk of coronary artery disease and diabetes, as well as employ significant, positive changes to blood cholesterol in healthy and pre-diabetic populations.
● Improve markers of longevity that could contribute to a longer lifespan.
● Benefit children with severe epilepsy, reducing seizures beyond the reductions seen using a ketogenic diet alone.
● Override the harmful effects of a high fat diet by preventing obesity and liver disease.
● Improve brain health and help stave off Alzheimer’s Disease.
● Protect cells, slow tumor growth and reduce side effects of chemotherapy treatment in cancer patients.
"This is an excellent course. I learned a lot about intermittent fasting and the different types of intermittent fasting. I practiced intermittent fasting over a month and lost over 4 pounds after having kids. I was able to get rid of stubborn fat and recommend this course to everyone!"
- Jen, Mother of two kids