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.

Tuesday, April 12, 2022

Important Intermittent Fasting Tips you Should Know

 Important Intermittent Fasting Tips you should Know

intermittent fasting tips

    There are a lot of things you could do for your health, intermittent fasting arguably the most important thing you can do and there's nothing else that even comes close in creating a healthier life. on the flip side, snacking and continued eating is one of the worst things you can do for your health.

    In this post today, I’m going to show you the basics of how to do intermittent fasting and this isn’t actually just for the beginners only. If you have advanced into intermittent fasting this will be a refresher course.

What happens when you do intermittent fasting?

When we fast, we try to shift our metabolism from sugar burning to fat burning. A common confusion that a lot of people have when they're fasting is that they think their body is starving. They think it's not eating but in reality, when you don’t eat your body starts to finally eat its stored fat.

How do I know if my intermittent fasting is working?

One of the best indicators to check if intermittent fasting is working is “Appetite “. if your appetite is reducing and you don’t constantly feel the need to snack and eat continuously that means that it's working and it will make it a lot easier for you to continue your weight loss Journey.

Goal of Intermittent Fasting

A key principle that you should always have in mind is that “you have to get healthy to lose weight” not “lose weight to get healthy”. With that in mind you should not just focus on weight loss, weight loss will come when you get healthy.

To truly begin your intermittent fasting Journey, you want to get into a condition “where the food is no longer controlling you” but the other way around. so many people are into this situation where the food they eat is literally controlling their life and destroying their life.


Starting your fasting Journey


Breakfast and First Meal

breakfast and intermittent fasting

One of the easiest ways to start is by skipping breakfast or pushing your breakfast further and further towards lunch. So, when you wake up in the morning ask yourself “am I really Hungry or am I just eating out of habit” chances are you're not going to be hungry for breakfast so don't eat. If necessary, drink a glass of water. so, the simple rule of thumb is, “don’t eat if you're not hungry”.

To help reduce your hunger levels for breakfast you have to make sure that your carbs level is down for lunch and dinner, because if you have high carbs in your lunch or your dinner the next Morning, you’re going to be hungry but if you keep your carbs low at roughly about 20 grams to 30 grams then you're not getting to be hungry within the morning.

Another thing that you can do is what is known as “Bulletproof coffee” and you can add either butter to your coffee or MCT oil. butter is very satisfying and MCT oil will turn into ketones which will make it a lot easier to go all the way until your first meal at noon. if you drink coffee fine, if not, just do a tablespoon of MCT oil - that’s the type of extract from coconut oil that turns into ketones very, very fast.

BULLETPROOF COFFEE RECIPE

intermittent fasting and bullet proof coffee


INGREDIENTS:

• 1 cup Bulletproof coffee (brewed)

• 1 tsp. to 2 tbsp. Brain Octane C8 MCT oil

• 1-2 tbsp. grass-fed, unsalted butter or 1-2 tsp. Grass-Fed Ghee

Bulletproof tip: If you’re still new MCT oil, start with 1 tsp. and build up to the total serving size over several days. You can also adjust the quantity of butter (or Ghee) and see what works for you.

INSTRUCTIONS:

1. Brew a cup (8-12 ounces) of coffee using Bulletproof coffee beans.

2. Add the coffee, Brain Octane C8 MCT oil and butter or ghee to a blender.

3. Blend for 20-30 seconds until it looks like a creamy latte. Enjoy!

Bulletproof tip: If don't not own a blender, add all the contents to a big mug and use a milk frother until the concoction is mixed and creamy.

NUTRITIONAL INFORMATION (1 CUP):

• Calories: 230

• Fat: 25g

• Saturated Fat: 21g

• Carbs: 0g

• Protein: 0g

• Fiber: 0g

• Sugar: 0g

• Salt: 0mg

Another important fact you have to realize is that your hormones are on rhythms or waves and the cortisol hormone - Cortisol is a steroid hormone that regulates a wide range of processes throughout the body, including metabolism and the immune response - peaks at eight o'clock in the morning. This is usually why you may find that you're hungry in the morning - because of a cortisol spike - but you're not really hungry it's just a hormonal shift and a sensation that you get.

The next suggestion I’m going to recommend is, if you have this minor hungry feeling just ignore it. If you ignore the hunger nine times out of ten it will go away. This is because there are certain hormonal shifts happening in the body that are creating that sensation but just ignore it. If you ignore it and it doesn't go away and you feel dizzy tired weak then you need to eat but you really need to be able to tell the difference between “hunger” and “time to eat”. Just bear in mind that as you start doing this, it's going to get easier and you won't have any hunger in the morning - unless you consume carbohydrates.

The next simple tip to make your first meal even better is to make sure you add some fat at the end of your first meal. it can be pecans or olives or some nut butter. it could be peanut butter, brie cheese or fatty meat. it could be any of those. Adding fat is necessary because when you start doing intermittent fasting your boy hasn’t adapted yet, so you need the fat to help you go longer and to feel satisfied which will enable you fast longer.  the fasting itself and the combination of low carbs is really what's going to help you start to adapt to this new fat burning level in your body. Also do the same thing with dinner.

 

Intermittent Fasting with keto

keto diet ingredients


The next Tip for your first meal is about “Healthy keto” what is healthy keto? Well, healthy keto doesn’t just mean going on a low carb diet. it's using quality foods that are higher in nutrients. When doing intermittent fasting the last thing you want to do is end up looking Unhealthy or sickly.  This may seem strange to you but some people, when they lose weight, they tend to look very unhealthy. Am talking “dried out hair”, “looking older and stressed out “when fasting you want to look good and that’s what the ketogenic diet is for.  Keto gives you that healthy glow when fasting. there's such a thing as dirty keto where most people do not pay attention to the quality of their diet and eat at fast food restaurant or buy fast food.  It may be low carb because you're not eating the junk food but it's very, very low-quality food and it’s not recommended.

 

Second meal

second meal is called your “eating window” let's just assume you had your first meal at noon and your second meal is at six o’clock, that’s roughly a six-hour eating window.  After your first meal, you could maybe eat a snack if you want this is not usually recommended as snacking is the biggest killer for progress because these snacks stimulate insulin every time you eat.  And what you are trying to do is fix the insulin resistance which was created by a high level of insulin for a long period of time which comes from constant eating and eating a lot of carbohydrates.  

A little motivational tip: if you do a six-hour eating window that gives you a fasting cycle that's pretty good. if you do this, you’re going to see some amazing results especially with your brain.  you're going to grow new brain cells which will improve your cognitive function, your focus, your memory your ability to keep your attention, your creativity as well as your mood. you're going to get happier and if you were depressed, you're going to feel much, much better just because your brain is healing.  

Also, your immune system is going to get stronger as you will actually grow new immune stem cells in your bone marrow. inflammation goes down and you start getting rejuvenated. you start healing faster all sorts of amazing things happen.  all right

Another problem we need to resolve is night snacking. I’m sure there are some people out there that have a hard time not snacking at night.  snacking at night is a big No, No. it's also called “grazing”. This can include, nuts, chips you name it, popcorn. Night snacking is very bad so we want to get rid of it. To do this we use a very “Powerful tool” called “self-discipline”. so, make sure you don't buy snacks anymore – out of sight is out of Mind. stay busy because if you're idle and just sitting there watching TV it's going to be more difficult.

Another thing that’s going to help you is making sure that you have a very big dinner with fat so you're actually don't feel the need for any additional things. Also, just know that if you're like most people, you probably have insulin resistance which means you can't absorb nutrients as well as you should. So, even though you eat and you're full you might not feel satisfied.  feeling satisfied is going to happen once the insulin resistance goes away and especially if you're eating a lot of nutrients filled foods.  


Apple Cider Vinegar and intermittent fasting

apple cidar vinegar and intermittent fasting

Taking a table spoon of apple cider vinegar in your water for dinner will help with lowering your insulin levels. apple cider vinegar has acetic acid and the biggest benefit of acetic acid is to make insulin more sensitive to help your blood sugars.  so, it's going to actually help you reduce insulin which is why it works for weight loss. it'll also help your appetite by helping insulin work better so you absorb more nutrients and be less hungry. 

Apple cider vinegar in your water is really good if you don’t have Apple cider vinegar you can add some lemon juice to your water - a teaspoon, half of a lemon or even a whole lemon.  By doing this you can have things like “vitamin c” or “citric acid” that can help reduce kidney stones and if you're at risk for gout. For the best effect just add the lemon juice and apple cider vinegar in your water when during dinner time.


VEGETABLES

intermittent fasting and vegetables


Another suggestion is “vegetables”. Eating vegetables is highly recommend so make sure consume more vegetables you can easily do this by eating a salad. You can eat a big salad either in the first meal or the second meal. you can switch it out you can have just vegetables sometime or just a salad.

An important fact that I want to mention is when you do intermittent fasting in keto together within 14 days of fasting the fat in your liver is going to be gone. Which is a huge and exciting improvement in your health.


Tea and herbs

tea and intermittent fasting


other things I’m going to talk when fasting “green tea” drinking through the day helps reduce insulin resistance and allow you to fast longer. other types of tea or herbs that are in tea that are also really good for blood sugars that will help reduce appetite are:

cinnamon tea

garcinia herb

ginseng

ginger

they are all really good to lowering appetite.  

 

Exercise

exercise and fasting


If you exercise, try not to take any pre-workout drink with a carbohydrate or even protein base.  Also, avoid any post drink or taking any amino acids while you're working out before or after. This is because after you just worked out you have created an amazing effect with growth hormone and as soon as you start eating something you basically nullify a lot of those results. especially if it's carbohydrate and even if it's protein. you're going to get enough amino acids from the meals, so you don't need to worry about putting back these amino acids because really most of them tend to even just turn into sugar. so, make sure you avoid eating around exercise and keep your fasting consistent. Also, avoid doing tedious exercise. Just do something simple and short that’s enough to get your heart rate going and leave you feeling energized.

 

Supplements and fasting

supplements and intermittent fasting


the other point you need to know about is supplements. when people fast a lot of times they have symptoms like keto fatigue, keto flu, cramps and they might have thyroid symptoms. all that means is that they're probably deficient in certain nutrients. This may be because the demand for certain nutrients go higher and maybe you haven't been eating nutrient dense foods or a while. 

So, what you need to do is just make sure you just take Vitamin B, natural ones, nutritional yeast is mostly recommended and electrolytes. You can also take an electrolyte powder that has trace minerals. (if you need on comment below so I can give you to link to a store). this way you can get the trace minerals and the electrolyte minerals with high amounts of potassium which is going to help aid your fasting. potassium is needed in large amounts in the body at about 4700 milligrams.  

Taking this potassium or supplements during intermittent fasting and especially prolonged fasting will help you easily avoid keto fatigue, keto flu and thyroid symptoms.  

I hope this post has helped you clear some misconceptions, mistakes and confusions concerning Intermittent Fasting. Comment if you have anything to add.