It’s time to start fasting! Intermittent fasting?
Imagine that you have a lot more energy. Your body and mind become healthier and your metabolism works at top-level so that you achieve a better weight? And all without counting calories or eating balanced meals. Does it sound like music to you? Then say hello to the fast.
What is fasting?
Fasting is not the same as starving until you almost lose your life. Many people have this specter when you start on this. It is also not a diet. Literally fasting means that you do not eat or drink anything for a certain period.
It has been done for thousands of years, just think of Ramadan, where only eaten and drunk when the sun is down. Or to the Catholics, who do not eat sweets 40 days before Easter.
When eating, you eat in blocks. It is important to opt for fully-fledged products such as fruit, vegetables, nuts, healthy fats in these blocks.
Different ways to fast
Most people choose to fast in cyclical periods. You eat a period of healthy products, after which you do not eat anything for several hours. This can be done in the following ways:
If you choose this form you will eat for 8 to 12 hours.
You can eat as much as you like, provided that it is healthy. It is a fairly easy form of fasting.
For example, you will eat your warm meal at 7.00 pm and then again at 7.00 am (or 11.00 am) the next morning.
This is easy to maintain because you spend many hours sleeping.
Another way of fasting is to eat all day, but to limit the number of calories considerably.
You eat 25% of your normal energy intake. Imagine you are used to eating 2000 calories a day. You only eat 500 per day.
This is difficult to sustain for longer.
It is fine to start a few days here, but in the longer term, it might be more convenient to choose a different form of fasting.
5: 2 diet
This is perhaps an alternative to the above. You eat normally five days a week, and two days 500 calories.
Vegetable and fruit diet
You eat only fruit and vegetables during the day. For dinner, you take a normal, nutritious meal.
Why would I want to fast?
Fasting is healthy. It resets the body and boosts your health. I give you a few examples:
Perhaps an open door for you, but it is proven that fasting leads to weight reduction. That can be explained because you get fewer calories.
Fasting stimulates growth hormone
The growth hormone (HGH) is produced in the pituitary gland. It is made during sleep. We need this hormone. It repairs cells and tissue, which is necessary. Another important function of HGH is that the body is stimulated to burn fat. This is useful if you also want to lose weight!
Inhibition inflammatory processes in the body
Research shows that intermittent fasting helps the body to fight against inflammation and infections. The body becomes healthier.
Less chance of type 2 diabetes
Type 2 diabetes is really a disease of affliction, which is becoming more common.
When the blood sugar rises, the pancreas makes insulin. Insulin ensures that blood sugar is converted into energy or fat. If we eat a lot of carbohydrates, the pancreas continually makes insulin.
The cells can become insensitive to insulin. This means that they do not respond, or too little, to the insulin.
The pancreas is going to make even more insulin. There will be a surplus of insulin. The result is that the pancreas becomes exhausted and gets a loss of function.
Type 2 diabetes occurs. You can prevent this by fasting.
You live longer
This is perhaps the best reason to regularly fast. Studies showed that if rats were fasting every day they lived longer than the control group who did not.
Fasting reduces the triglyceride content
If the cholesterol level in the blood is too high, the triglycerides are often also increased.
These two together constitute a risk for cardiovascular disease.
By fasting intermittently, you lower both cholesterol and triglyceride levels in the blood and reduce the risk of cardiovascular disease.
How do I handle the fast?
Enthusiastic about fasting? I give you some tips to make it easier.
Check out my other article about different ways of fasting!
1. Decide first which form of fasting you will do
I advise you to start simple. Choose for intimidating fasting. Eat 12 hours and 12 hours. If you do this well you can raise it to 14 hours of fasting or 16 hours of fasting .. I advise you to fast longer than 18 hours.
If you have fasted often you can also do the 5: 2 combination. So 5 days ‘normal’ food and 2 days 500 calories.
2. Set goals
- What do you want to achieve with fasting?
- Lose weight?
- Become more energetic?
- Being healthier?
- Better in your own skin?
Write it down and hang it on the fridge for example during fasting.
In a difficult moment you remember why you do it.
3. Create a weekly menu
If you are going to fast, it helps if you know in advance what and when you are going to eat something. Make sure you have it in-house so that you are not tempted to buy (and eat) something else.
4. Listen to your body
Fasting is sometimes quite difficult. Your body has to get used to this and “whines” for tasty or healthy food.
Check out my article about; New habits take time to make it your own.
But listen to the signals from the body! If your, body indicates absolutely something to eat then admit. Do not be tough and just eat something.
There are no strict rules for fasting. If it does not work now, then maybe the next time.
Can anyone just fast?
No!! If you suffer from a serious illness, diabetes or hyperglycemia, you can not just fast.
That can have consequences for your health.
Do you doubt whether fasting is suitable for you? Consult an expert first.
Fasting is not the same as eating nothing at all.
You can do fasting in different ways.
You eat in blocks or in days, interspersed with not eating or severely restricted calorie.
Fasting is a boost to your health. You feel more energetic and healthier.
What are you stopping to fast?
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues – Tommy