Intermittent Fasting To Lose Belly Fat
Intermittent Fasting (IF) has been an incredible tool for me (especially when combined with a ketogenic diet) and has helped me to break through plateaus and achieve additional health benefits, such as loss of body fat, increased energy, and mental clarity.
What is IF?
IF is NOT a diet or meal plan. It is simply an eating schedule with 2 parts, a period of fasting and a period of feeding (or a feeding window). Its that simple!
-Fasted period you can only consume water, black coffee, and unsweetened teas. -Feeding period you can eat as much and as often as you’d like in that time, until satisfied.
There are several variations of IF.
Fast-Feed 16-8 daily
24 – once or twice/wk
36 – once or twice/wk
Some “experts” say you can eat ANYTHING, but common sense recommends following an organic whole food based diet.
You already do IF and you don’t even realize it. For example, your first meal of the day is lets say 8am and your last meal is say 8pm. That makes your eating window 12 hours which is then followed by a fasted period which is relaxing at home and sleeping, another 12 hours. This is the most common type of IF, 12-12.
By extending your fasting periods to 16, 18, 24, and even 36 hours your body experiences several benefits;
– Restores insulin sensitivity (1)
-HGH levels increases up to 5 fold, which mean muscle gain, fat loss, etc..(2)
-Cellular repair of damaged cells (3)
-Gene expression, changes in several genes and molecules related to longevity and protection against disease. (4)
And several more…
I personally follow a ketogenic lifestyle with a combination of varying IF schedules anywhere from 16 – 36 hour fasting periods, and I can honestly say I have never felt better! Also, one of the benefits I love most is that its very effective in saving time everyday not having to prep and eat 5-6 per day. Time is money.
(If you are on the keto diet, I wouldn’t recommend to start IF until fully adapted to keto, keep it simple early on and build up)
So if you’re interested in learning more about IF, heres a book you might find helpful, check out this BOOK!
***I am not a nutritionist or doctor and all information given has been gathered by personal experience and information that I researched and compiled over the years. Always consult a physician before starting a new diet, eating regiment, or workout plan.***
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