Tuesday, March 28, 2023

What to Eat When You're Intermittent Fasting

What to eat when you're intermittent fasting

 

Today I want to talk about the best foods to eat during intermittent fasting to get the most benefits with the least amount of hunger and suffering.

There are so many benefits to intermittent fasting; weight loss is probably the number one reason people do it. Other reasons include:

·  lowering blood sugar

·        reversing diabetes 

·        reducing inflammation

·        reducing brain fog

·        Managing heart disease

·        Reducing the risk of Alzheimer’s, Parkinson and risk of cancer

·        improve immune function

the list can go on and on but whatever the reason you're doing it, whatever the benefit you're getting it all comes down to two common mechanisms and the first one is that during the time you're not eating your insulin goes down.

 

insulin is released in response to food so when you don't put food in the body insulin keeps dropping for the duration.  if you do that consistently for weeks and months and years you may reduce even stubborn cases of insulin resistance and you can reverse type 2 diabetes in virtually every case.

  the second mechanism by which these works is called autophagy, A process where a cell breaks down and destroys old, damaged, or abnormal proteins and other substances in its cytoplasm (the fluid inside a cell). The breakdown products are then recycled for important cell functions, especially during periods of stress, starvation or fasting.

 

 Also, during fasting growth hormone increases and it can go up as much as 10-fold or more which improves fat burning. the body also gets really good at determining what it needs to keep and what it needs to lose. since protein is really precious and the body wants the protein for muscles and enzymes and hormones.

 

 when you don't put protein into the body it makes sure that it uses the protein effectively and it burns fat for energy.  when a lot of people hear about fasting they think of long-term fasting, they imagine days or weeks without food and that’s not what happens.

 

 you could go three days, five days a week, ten days and do that every two to three months, a couple of times a year. what this will do is, it will create very high levels of autophagy which can reverse a lot of disease conditions. You should know that intermittent fasting is not sustainable as a lifestyle and it's not something you do all the time.

this post is about the best foods for intermittent fasting. the foods we're looking for are the ones with the most nutrition that maximize our satiety, and our fullness, set us up for success and reduce suffering during the fasting period.

 

while intermittent fasting can never get the massive levels of autophagy that long-term fasting will we can still get some autophagy regularly and that's kind of the whole point.

if we can do it all the time and we can get just a little bit that's still very valuable some people say that carbs are not a problem with intermittent fasting.

 

they keep eating pizza, pasta and bread and as long as they keep a fasting period they're doing great well that could work.  for some people and for others it will be a disaster.

 

here's why I think that low carb is way better if you're trying to go from a high insulin level to a low insulin level.  let's say from this point it's going to take a certain amount of time for insulin to drop where you can reverse insulin resistance and get into autophagy, but how long it  takes depends on how high your insulin is when you start.

 if you eat every meal with a high carb you’re going to jack up that insulin so you kind of have a backlog to compensate for each time you go into fasting. when you eat things with refined carbs like sugar and bread and pasta and starches you trigger a lot of insulin.

 

 when you eat protein you trigger some and when you eat fat you hardly trigger any insulin at all, protein is very sensitive depending on how much of it you eat because if you eat a lot of it low-carbthe body says here's an abundance we can turn some of this into fuel so the protein becomes glucose and triggers insulin.

 

 whereas if you eat smaller amounts of protein now the body is not going to turn that into fuel and then it triggers much less insulin let's say that you eat a low carb diet now every time that you start fasting you're going to start off from a much lower insulin level, it's like you've got a head start you've given yourself a huge advantage.

 Not only are you going to get to that low point much faster but because you get there faster you’re going to spend a longer time in autophagy and you're going to reach a much deeper level of autophagy.

 

 the other thing that carbs do is trigger hunger and cravings. if you eat mostly fat and protein and fibre, whole foods no processed, no sugar then your glucose levels and your insulin levels and are going to stay in a very narrow range.

 

 if you start eating sugar and starch and processed foods your blood sugar starts spiking and whenever it's really high your body makes a lot of insulin the insulin pushes the blood sugar down quickly.

 

  so now you have peaks and valleys and anytime it's low then it's called reactive hypoglycemia and now you get lethargic you get tired you get headaches and most importantly you get massive hunger and cravings carbs create unstable blood sugar but not only that some of these carbs have drug-like effects like sugar wheat and refined carbs they actually stimulate opiate receptors pleasure receptors in the brain.

 

 so not only are you trying to go without food for a while but you're trying to overcome an addiction not an easy thing to do so one more reason is that going low carb will make it much much easier and it will reduce hunger and cravings and make you suffer much less.

 

 now let's talk about the only thing that makes this a little tricky which is that satiety and insulin is very straightforward.  if we want to get full we eat protein with fat like fatty meats we eat add fat to it we eat things with fibre and we get very full.

 

insulin is the same three factors in a slightly different order to get full we can eat tons of protein to control insulin we can eat protein but it needs to be moderate.

 

  however, with autophagy, it's very sensitive to protein even very small amounts of protein will shut off autophagy because it's the lack of protein that makes the body get really good at recycling those resources.

 

 a lot of research has been done around the fasting-mimicking diet and they have found that if you keep your protein under 18 grams per day then you still maintain most of the benefits of fasting.  so I know 18 grams is hardly anything and you can't do that for very long but stay with me and we're going to come back to that and see how we can use that to our advantage.

 

 so protein becomes kind of the balancing factor between these benefits on the one hand satiety and insulin which is pretty simple and if we also want to get some autophagy.

 so animal foods like fatty fish,  grass-fed meat and eggs are the most filling you can have these as a meal in themselves and they're very satisfying they're low to moderate in the insulin response unless you eat a lot of it they're moderate to high protein however so they're not going to be the best for autophagy we can't have hardly any of these until we shut off the autophagy.

 

 fatty nuts are a little bit better like macadamia nuts and pecans are the best ones especially raw. they're quite filling not as much as animal meats but pretty good they're low carb low protein.

 

 they are very high in fat high fibre and they have a very low insulin response so you can't eat tons of them. toffee is sensitive to both the number of calories and protein but you could have some of this and still sort of stay in that autophagy zone.

 

 other foods you can use are leafy greens, cabbage, and non-starchy vegetables like cauliflower broccoli brussels sprouts etc. they're very low carb very low protein very low fat they're hardly going to trigger any nutrient sensors or insulin.

 

 they're also high fibre and even though they provide a certain volume through the fibre and they don't trigger insulin you don't get very full. it is hard for most people to eat enough of just this to get full. however, if you combine it with fat if you put some butter and olive oil on this then they can be quite filling.

 

Sunday, April 17, 2022

5 Possible Intermittent Fasting Side Effects and Remedies


5 Possible Intermittent Fasting Side Effects and Remedies

Intermittent Fasting Side Effects and Remedies


Intermittent fasting is a term that could be used to describe a style o dieting that include limiting your eating time to certain hours in a day. During these hours one can eat just as they normally would but after that they don’t eat until said hours again. During fasting period, one is not allowed to eat or drink anything that has calories. Studies have showed that intermittent fasting leads to a number of health benefits, including:

  •  weight loss
  •  lower blood sugar and glucose
  • low risks of heart diseases
  • lower blood pressure
  •  improved insulin sensitivity
  •  improved blood sugar control

 

If you’re interested in starting your intermittent fasting journey, am sure you’re curious to know whether it has side effects.

Well, for most people Intermittent fasting is safe. However, intermittent fasting does have some minor side effects.

In This article you will learn about the 5 possible side effects that could happen when you fast. P.s. a lot of these aren’t necessarily bad. They are just signs that your body is adjusting to a new life style.

 

1.   Increased Hunger and cravings

Obviously, hunger is one of the most common side effects related to intermittent fasting. When you reduce your calorie intake or go long periods without eating, you will experience increased hunger.

A study was conducted and some participants were placed on an intermittent energy restriction group. It was found that this group reported a higher hunger level tan those placed on a regular diet. hunger is usually a symptom people typically experience during the first days of a fasting regimen. So, worry not, symptoms like hunger may resolve as your body adapts to regular fasting periods (which is the main aim of fasting).

Remedy

 To help reduce your hunger levels add a teaspoon of lime or Apple cider vinegar to a glass of water and drink it regularly. This will help reduce your insulin levels and reduce your hunger.

 

2. Headaches and lightheadedness

Having Headaches is a common side effect of intermittent fasting. So, don’t worry yourself too much. They typically happen in the first few days of fasting.

interestingly, people who often get headaches are prone to headaches during fasting than those who don’t. these Headaches usually occur as a result of low blood sugar and caffeine.

Remedy

·       To help with headaches and lightheadedness add some salt (1/4 teaspoon) to a glass of water and drink it. This will provide your body with electrolytes which will help reduce the headaches.

 

3. Gastro-intestinal Tract issues

Gastro-intestinal Tract (GIT) issues — including constipation, diarrhea, nausea, bloating and Ulcer— are symptoms you might experience if you do intermittent fasting.

The reduction in food intake that comes along with some intermittent fasting regimens – which is usually as a result of the shift in balance of liquids - may negatively affect your digestion, causing constipation and other side effects.

Dehydration is also another common side effect related to intermittent fasting and can worsen constipation.

Remedy

  • Eat foods that have High Fiber
  •  Drink water Regularly

 

4. Tiredness and low energy

Studies show that some people practicing various methods of intermittent fasting experience Tiredness and low energy.

Low blood sugar as a result of intermittent fasting can cause you to feel tired and weak. In some people, intermittent fasting may lead to sleep disturbances which can cause tiredness during the day. This effect usually only happens when you start your intermittent fasting Journey as some studies have shown that intermittent fasting can actually reduce fatigue, especially as your body becomes adapted to regular fasting periods.

Remedy

  • Avoid doing strenuous activities during the early stages of your fasting.
  • Eat properly and make sure your diet is balanced during your fasting period
  • Drink water regularly

5. Bad breath

Bad breath is a possible side effect that can happen to some people during intermittent fasting. This happens as a result of lack of salivary flow and the rise of acetone in the breath.

Fasting causes your body to convert fat to fuel. Acetone is one of the by-products of fat metabolism, so it increases in your blood and breath during fasting

Furthermore, dehydration — a symptom associated with intermittent fasting — can cause dry mouth, which may lead to bad breath.

Remedy

  •   Add apple cider vinegar to water when drinking
  •   Drink water regularly.


People Who should avoid intermittent fasting

90 % of the time intermittent fasting is okay for people but Some people may be at risk of dangerous side effects if they participate in intermittent fasting.

Healthcare professionals generally advise that the following people avoid intermittent fasting:

  •     Pregnant or breastfeeding mothers
  •        Children and teens
  •        Elders/seniors who experience weakness
  •        people with HIV/AIDS
  •        people with eating disorders currently or in the past
  •        People who are on Medication e.g Painkillers

·       The list goes on. Just make sure you consult your physician if you have doubts.

Additionally, if these side effects are still prominent after the first few days of intermittent fasting, this may be a sign that it isn’t working for your body. Also Don’t continue with your intermittent fasting program makes you feel miserable. You can either stop completely or reduce your fasting Hours.

 

Conclusion

In conclusion, even though intermittent fasting has been tied to health benefits, there are many other things you can do to benefit your health that don’t involve fasting – if fasting is not for you. Make sure you Follow a balanced and nutritious diet, get proper sleep, engage in regular physical activity, and manage stress — these are much more important for promoting overall health.

Saturday, April 16, 2022

Apple Cider Vinegar: What it is, How to Use It and Why You Need It

 

Apple Cider Vinegar: What it is, How to Use It and Why You Need It

Apple Cider Vinegar


Did you know that apple cider vinegar can help you lose weight? Or that it has amazing skin benefits? Sounds crazy, right? Apple cider vinegar (also known as ACV) is a type of vinegar that has gained popularity in recent years for its numerous health benefits. It can be used in lots of different ways and it has a few hidden surprises too. Check out the article below for more info about the apple cider vinegar you see at the grocery store, and how you can use it to become healthier and happier.


What is Apple Cider Vinegar?

Apple cider vinegar is basically just fermented juice. Yeast turns the sugars in apple juice into alcohol, and bacteria then turns that alcohol into "acetic acid", the chemical linked to most of cider vinegar's alleged benefits.



How to Use Apple Cider Vinegar

  • Rinse your mouth with apple cider vinegar to kill germs and freshen your breath.
  • Add a tablespoon of apple cider vinegar to your drinking water to help for weight loss.
  • Add one teaspoon of apple cider vinegar to a bowl of oatmeal to naturally sweeten it.
  • Add one tablespoon of apple cider vinegar to your salad to help get rid of any unwanted bacteria and make it more nutritious.
  • Make a homemade face mask by mixing two tablespoons of apple cider vinegar with a tablespoon of honey and a teaspoon of ground cinnamon. Apply to your face, leave on for 15 minutes, then rinse with warm water to remove.


6 Amazing Benefits of Apple Cider Vinegar

  • Lowers Cholesterol Levels - One of the reasons why people are turning to apple cider vinegar is because of its cholesterol-lowering capabilities. ACV is made up of acetic acid, which is also present in fruits like oranges and lemons. This substance reduces LDL “bad” cholesterol levels in the blood and increases HDL “good” cholesterol in the blood. This means ACV is a powerful way to lower cholesterol levels and prevent heart disease.
  • Strengthens Your Bones - Another reason why people are turning to apple cider vinegar is because of its bone-strengthening capabilities. ACV is made up of mineral salts that help strengthen your bones and prevent osteoporosis. This means you can stay healthy and active for much longer!
  • Prevents Gum and Dental Issues - Another reason why people are turning to apple cider vinegar is because of its ability to prevent gum and dental issues. ACV contains bacteria that can keep your mouth bacteria-free and help prevent cavities. This means you can stay healthier and happier for longer!
  • Prevents Liver Disease - Another reason why people are turning to apple cider vinegar is because of its ability to prevent liver disease. ACV can prevent liver damage caused by high levels of toxins in the body. This means you can stay healthier and happier for longer!
  • Makes Your Skin Radiant - Another reason why people are turning to apple cider vinegar is because of its skin-brightening properties. ACV contains acetic acid, which makes your skin radiant and prevents wrinkles and fine lines. This means you can stay healthier and happier for longer!
  • shampoo replacement: Because cider vinegar is so acidic, it can kill some of the microbes that make your hair stink, and it can also limit the population of a type of fungus that can lead to dandruff.

Conclusion

If you’ve never tried apple cider vinegar before, then now is the time! It can be used in lots of different ways and it has a few hidden surprises too. Check out the article below for more info about the apple cider vinegar you see at the grocery store, and how you can use it to become healthier and happier.

Friday, April 15, 2022

what Is Intermittent Fasting Beginner Guide

 

Intermittent Fasting Beginners Guide

A Beginners Guide to Intermittent Fasting - What You Need To Know

It’s no secret that intermittent fasting has been taking the world by storm over the past few years. From helping individuals lose weight, to preventing diabetes and improving heart health, the benefits of fasting seem to be endless. This article will help you get started with intermittent fasting. How It Works Intermittent fasting work by restricting the amount of food you eat to certain periods. It doesn’t mean you won’t eat for the entire day. On the contrary, you can eat as much as you want in certain times. The only difference is that you don’t eat for extended periods. This is why it’s sometimes referred to as “cyclic” or “randomized” fasting. There are several different variations of intermittent fasting.


They all have the same goal, which is to help you lose weight by restricting your calorie intake. Another benefit of fasting is that it suppresses your appetite. This means you’re less likely to overeat and gain weight. This makes it a good option for people who have weight to lose. The most common types of intermittent fasting include:


  • Time-restricted Dieting. Involves fasting on a daily basis for twelve hours or longer and eating within the remaining hours. a well-liked example is known as the 16/8 method. It Has a daily 16-hour fast and an 8-hour eating window in which you'll be able to fix in 2, 3, or even more meals.
  • The 5:2 diet. The 5:2 diet involves eating as you usually do 5 days of the week and limiting your calorie intake to 500–600 on the remaining 2 days.
  • Eat Stop Eat. Eat Stop Eat involves a 24-hour fast once or two times per week.
  • Alternate-day fasting. With alternate-day fasting, the goal is to fast every other day.
  • The Warrior Diet. The warrior Diet was among the first popular diets to incorporate a style of intermittent fasting. It involves feeding little amounts of raw fruits and vegetables throughout the day and eating one big meal at night.

What Is Intermittent Fasting?

intermittent fasting


Fasting is usually synonymous with not eating food. However, fasting could mean a lot more than just skipping a meal. Intermittent fasting (IF) is a dieting pattern that cycles between periods of fasting and eating. It doesn’t specify what foods you must eat but rather at what time you should eat them. in this respect, it’s not a diet within the typical sense but may be accurately described as an eating pattern.


Common intermittent fasting strategies involve daily 16-hour fasts or fasting for twenty-four hours, two times per week. fasting has been a used throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food accessible year-round. most times they couldn’t get something to eat. As a result, humans evolved to be able to operate while not food for extended periods of time.

In fact, fast from time to time is additional natural than continually consumption 3–4 (or more) meals per day.


The Pros of Intermittent Fasting

- Weight Loss - If you’re overweight or obese, intermittent fasting might be able to help you lose weight. The reason for this is because it suppresses your appetite. So you’re less likely to overeat and gain weight.

- Preventative Medicine - Another reason intermittent fasting is becoming more popular is because it can prevent a variety of diseases. Many people follow a fasting diet to prevent diabetes.

- Increased Energy - Many people report feeling more energetic on an intermittent fasting diet. This is because fasting causes your body to burn fat instead of glucose (sugar).

- Preventative Dentistry - Some people experience improved dental health when they fast. Researchers in Israel found that intermittent fasting causes the liver to produce proteins that fill up teeth cavities.

- Stronger Bones - Intermittent fasting can also help prevent conditions like osteoporosis.

- Better Sleep - Intermittent fasting can also make it easier to fall asleep and stay asleep.

- Better Mood - Restricting your calories can lead to improvements in your mood.

- Lower Risk of Cardiovascular Disease - Another reason intermittent fasting is beneficial is because it can lower your risk of cardiovascular disease.

- Lower Risk of Diabetes - Fasting can also help prevent and control diabetes.


The Cons of Intermittent Fasting

- Increased Risk for Certain Diseases - If you fast too long, you could experience muscle cramps and keto fatique.

- Headaches and lightheadedness

- Digestive issues — including constipation, diarrhea, nausea, and bloating — are symptoms you might experience if you do intermittent fasting.

N:B these may only occur if you don't fast correctly.


How to get started with intermittent fasting

If you’re interested in trying intermittent fasting, the first step is to research it. Then you can decide if it’s something you’re interested in trying. Next you’ll want to find a diet that works best for you. To do this, you can use the Internet, talk to people, or read diet books.

How to intermittent fast

You’ll want to start out by fasting for the same amount of time each day. For example, if you’re only able to do the 16:8 fast that means you 8 hours will be your eating window and 18 hours will be your fasting time. its as simple as that. this post contains just a summary of each subheading but I will creat individual posts for some important sub headings. during your fasting period you are only allowed to drink water -with lemon, lime or Apple cider vinegar - or herbal tea.

Which Type of Intermittent Fasting is Right for You?

You can decide which type of intermittent fasting is best for you based on a few factors. One thing to keep in mind is that the longer you fast, the greater the benefits. Depending on your ability you should start with a shorter fasting period and build your way up to longer hours. its also advisable to consult your physician to give you the proper approval if you have ome kinds of illneses


How long can you intermittent fast for?

aside from the typical intermittent fasting hours you can fast for a longer period of time like 24hrs -72hrs. the longest avisable fasting time is 72hrs and you should make sure you are in peak health before trying it.



Conclusion

intermittent Fasting can be a beneficial part of your diet if you do it the right way. Intermittent fasting involves limiting your food intake to certain periods of time, and not eating for longer periods of time.

There are several different types of intermittent fasting. You can choose the one that works best for you. The key is to research it, and make sure it’s something you can handle.