Starting Intermittent Fasting, Maarten Schrader, Passive Fat Loss, Beginning
Signs Fasting Is For You
Do You Sometimes Not Feel Hungry In the Morning?
You are in a fasted state in the morning. Insulin is low and growth hormone is high. This is a great time to start your fast as you have already started fasting while you were sleeping.
Do You Find Dieting & Eating Low-Calorie Meals Difficult?
Fasting will allow for higher calorie larger meals, that are a lot more satisfying. A lot of people struggle with never being able to achieve full satisfaction after a meal with regular dieting.
Do You Sometimes Feel Tired After a large Breakfast?
Fasting has been shown to improve mental alertness. Eating increases hormones such as insulin that make us feel tired. If this is a common experience for you, then you may benefit from improved energy levels.
Do You Like to Eat Big Meals that Are Higher In Calories?
If you are someone that can’t give up the high-calorie foods, then intermittent fasting has the ability to put you in a calorie deficit while still consuming some of your favorite foods.
Do the Social Impacts Of Dieting Hold You Back?
Does the social impact of dieting make dieting extremely hard for you? Higher calorie dinners will be easier to include, due to the morning fast. Breakfast is the least social meal of the day, with dinner being the most. Those who eat in a friends or family setting are able to enjoy a higher calorie social dinner.
Are You a Fan of the Ketogenic, Paleo or Atkins diet?
These diets especially the ketogenic diet aim to put you in a fat burning mode using fat and ketones as fuel. Fasting also puts you in this fat burning mode without the restrictions of limited food choices and limited carbohydrates, rather you are restricting the eating time-frame, which is much easier than the Ketogenic food restrictions.
Do You Find That Time Is Your Biggest Issue When Trying to Achieve a Healthy Lifestyle?
A lot of people struggle to find the time to prepare multiple healthy meals throughout the day, while also finding time to go to the gym. Fasting gives you a lot more time due to its simplicity.
Is Stoping & Eating an Inconvenience & Stops You From Being Productive?
Eating apart from social occasions is often a very big inconvenience. Fasting allows workflows not to be interrupted.
Exercise During or After Fasting?
Exercise is great during your fast and many people that don’t practice intermittent fasting even prefer fasted exercise in the morning. People that practice fasting most often perform their exercise towards the end of their fast so they can have their first meal after.
What Can I Have During My Fast?
Coffee is the best way to prolong your fast. Some people promote the use of teas, fruits and anything under a certain amount of calories. But to be sure not to increase insulin and to not cause hunger to increase its best to stick to water and use black coffee when hunger begins to increase.
Can Women Do Intermittent Fasting?
Absolutely women can do fasting but if women reduce their calorie intake too much then they will miss their menstruate cycle. Almost all studies on fasting have confirmed that both men and women greatly benefit from fasting.
Will I Become Forgetful?
You should not experience a decrease in focus or memory. Fasting will improve mental clarity and focus. Studies have shown that fasting promotes autophagy which is responsible for cellular cleaning and in the long term could improve memory.
Won't I Get Hungry?
At the beginning and starting it can be difficult for some people to control hunger but the human body adapts very well. The whole idea is to get your body to burn fat instead of glucose (sugar). Burning fat for energy should lead to more stable energy and appetite levels. Glucose levels rise and fall which contributes to rises and falls of energy and hunger.
Can I Still Eat Carbohydrates
Yes! One of the huge benefits of starting fasting is having more room for the foods you like. Most diets fail because they are too hard to stick to not because they don’t work. For better results consumer more lower calorie filling foods like vegetables but there is a point of diminishing returns when the diet can no longer be sustained.
Your Brain Needs Glucose as Fuel?
The human brain has the ability to use ketones as a main source of energy during long fasting periods. Glucose stores will be depleted after 24 hours. The brain would be focused to shut down if it were not able to use ketones as fuel. The body has the ability to produce its own glucose if need be, a process called gluconeogenesis.
Fasting Will Cause Muscle Loss?
The human body over many years has evolved to survive long periods of starvation. Muscle is functional tissue and fat is stored energy that has been stored for the very purpose of having accessibility when energy is low. Growth hormone is also greatly increased to preserve muscle mass.
Fasting Will Cause Overwhelming Hunger?
The opposite is true but starting off maybe tricky for some people. Insulin, ketones, and growth hormone have been proven to reduce appetite. Cashing blood sugars cause overwhelming hunger. Ever noticed you're not as hungry in the morning?
Fasting Causes Binge Eating & Over Eating?
Studies show that people that eat throughout the day consumer a higher amount of calories than people eating once or twice a day. Restaurants sometimes offer giant burgers that if eaten are free, but a time limit is put on it for a reason.
Fasting Will Cause Hypoglycemia?
Glycogen is easily available but in limited supply. During a short fast your body has enough glycogen available to function. During a prolonged fast, your body can make new glucose from its fat stores, a process called gluconeogenesis.
Fasting Deprives You of Vital Nutrients?
The world record for fasting is held by a man that fasted for 382 days. Only multivitamins were used and the man reporting he felt great during the fast. Large stores of phosphorus and calcium are stored in the bones.
Its Crazy & Dangerous?
People have been intentionally fasting for hundreds of years and continue to do so today. Religion is a great example of this, Catholics fast or exclude meat on Ash Wednesday, Good Friday and Lent. Baha'i fast during Ala. Buddhism usually on full moons and holidays. Mormon fast the first Sunday of every month and Muslim's fast during Ramadan. What do Jesus, Muhammad, and Buddha the three most influential people in the world have in common? - Fasting.
Fasting Decreases Metabolism Putting You In Starvation Mode?
Studies have shown that fasting for short periods can actually increase your metabolism by 14%, not slow it down. By eating more in a shortened time frame the body has more opportunities to feel fully satiated therefore releases hormones in quantities that would have not otherwise been produced. A reduced metabolism is thought to be why such a high percentage of people regain their lost weight. Growth hormone is also increased to help preserve lean muscle.
It doesn’t matter what you are doing, if you are engrossed or enjoying what you are doing you will forget you are fasting. It doesn’t matter if you building your business or playing video games as long as you are engrossed in it fasting will be much easier.
Break Your Fast With Whole Food
Break your fast with whole foods, as sugary food will tremendously increase cravings, especially after a fast. Breaking your fast with sugary foods can lead to binging.
Hunger Comes In Waves
Hunger comes in waves and it's important to acknowledge the wave and know that it will pass. Coffee or tea is a great way to pass a wave of hunger.
Fasting can take up to a month for some people to get used to. Adapting to fasting will not be linear, in other words, fasting may not get easier day to day but over a weekly timeline.
Fit Fasting Into Your Lifestyle.
Fasting if executed in the right way can be extremely lifestyle friendly. Place your fast in the morning as at night time is when we most often have social events more cravings and like to relax.
Control Your Environment
Towards the end of your fast your obviously going to experience more hunger so take into account what environment you will be in and what food choices might surround you.
Join the Passive Fat Loss Course
If you would like to get access to the 40+ page Passive Fat Loss Course then click bellow. The Passive Fat Loss Course specifically focuses on the adapting process of intermittent fasting. Adapting to fasting is the hardest part when starting intermittent fasting. Just like learning any new skill you need a plan and structure and this is what the Passive Fat Loss Course provides, a plan and the structure needed to help your body adapt comfortably to intermittent fasting.
Alan Farrelly following the Passive Fat Loss Course achieving his lowest body fat yet
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