Sunday, 10 September 2017

What is Intermittent Fasting?

Intermittent Fasting

Intermittent fasting simply means fasting for 15-16 hours post your dinner before breaking the fast with breakfast. You can make this more effective for weight loss by keeping a gap of minimum 4 hours between each meal and ensuring that you start each meal with protein rich foods.

Here's why this works well with weight loss as well as managing your sugar levels...
Science is taking a closer look at how frequently you should eat if you want to lose weight and burn fat. According to a 2010 study published by School of Human Kinetics at the University of Ottawa, eating smaller, more frequent meals isn’t correlated with a higher amount of weight loss.

One reason for this may be the case has to do with the way your body burns energy. When you constantly snack between meals, your body stays busy burning the energy you’re consuming. But when you give yourself space between meals, you create a fat burning window.
When you eat, your body converts food into glucose. The more sugary the food, the faster and higher your glucose level rises. Your pancreas senses the sudden spike in glucose and responds by pumping insulin into the bloodstream, creating an insulin spike to correspond to the fast-rising glucose. Once insulin arrives, the glucose level in your bloodstream goes back down quickly. It takes much longer for insulin to leave your body. If you snack often, insulin never has a chance to leave. As long as there is insulin still in your bloodstream, you cannot burn fat or enter what we call the Fat-Burning Zone.

By spacing out your meals with a minimum 4 hours gap, you give insulin time to leave your body. When your body needs more energy and you don’t have any food handy, it turns to your fat cells and the free fatty acids stored inside them. Therefore you start using your stored fat as energy, reducing fat and inches.

If you start to feel hungry and it’s not time to eat yet, that’s GOOD NEWS! It means your body is burning stored fat. If you feel hungry, wait it out. Drink a large glass of water and dis- tract yourself with something non-food related. Before you know it, it will be time to eat, and you’ll have burned fat while you waited.

Emerging research is finding that the order in which you eat your food can have a signicant impact on how much insulin is released into your bloodstream.  Your body uses less insulin when you eat protein as the first part of your meal. Choose to eat protein first, then complex carbohydrates, and finally any simple carbs you choose to eat. Eating in this order will help you get back into your Fat-Burning Zone much more quickly.

Simply follow this Intermittent fasting with a 4-4-16 hours gap to lose weight the right way!

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