Introduction To Fasting

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A Long History Of Success

Fasting has been practised safely and with great health benefits for thousands of years. Many cultures and religions follow days of fasting over many days for renewal and health. 

Throughout history there has hardly ever been times where food was plentiful and in constant demand. The body has evolved with food scarcity and the human species has flourished

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For Those On Medications Please Read

While intermittent fasting has many proven benefits, it’s still controversial. A potential danger regards medications, especially for diabetes, where doses often need to be adapted. Discuss any changes in medication and relevant lifestyle changes with your doctor.

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People Who Should Not Fast

People who should NOT fast includes people who are 

  • underweight or have 
  • eating disorders like anorexia, pregnant or breastfeeding women, and people 
  • under the age of 18
  • If you don't fit into those categories then fasting is possibly easier for you to consider

Introduction To Fasting

Dr. Jason Fung, MD. Dr. Jason Fung is a Canadian nephrologist. He's a world-leading expert on intermittent fasting and low carb, especially for treating people with type 2 diabetes. He has written three best-selling health books and he co-founded the Intensive Dietary Management program.

Choosing not to eat for a period of time

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Break Your Fast

The word breakfast literally means 'breaking your fast.' There are no real set times to eat but we have been conditioned to eat by modern marketing techniques and social pressure. Often you'll not feel hungry at 'breakfast time' but still eat. Listening to your body's hunger signals seems a more sensible way to approach eating.

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Health Benefits

Not eating for a period of time does scare people, they think they'll starve. Fasting is not the same as starving. Choosing not to eat is totally in your control; it's this one element that makes a difference. By allowing your body time to 're-boot' to give the digestive process a rest and time for the insulin levels in your body to fall brings about many therapeutic benefits. Read an excellent guide at the world's largest low-carb website, the Diet Doctor

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Breakfast Is The Most Important Meal Of The Day!

Unfortunately this is terrible advice.

When you first wake up in the morning, your insulin level is quite low and most people are just starting to enter the fasted state, 12 hours after eating the last meal of the previous day. The worst thing you could do is to eat food, spiking insulin and glucose and immediately shutting off fat-burning. A much better choice would be to push the first meal of your day out at least a few hours, during which you can fully enter the fasted state and burn stored body fat.

Therapeutic Fasting

Fasting is one of the oldest dietary interventions in the world, and modern science confirms it can have a profoundly beneficial influence on your health. Dr. Jason Fung, a nephrologist (kidney specialist) with a practice in Canada, has written an important landmark book on this topic.

"The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting," co-authored with Jimmy Moore, details how to implement fasting and overcome some of the most common challen

Getting Started

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Ease Into It

There are a number of ways to actually perform intermittent fasting, but the easiest and most popular varieties involve taking advantage of your natural overnight fast by skipping breakfast and pushing the first meal of the day forward a number of hours. Once you have passed the 12 hour mark from dinner the night before, you are truly in a fasted state and you begin to rely on stored body fat for fuel.

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Going Longer

The longer you stay in the fasted state, the more metabolic practice you will get at burning stored body fat and the deeper your fat adaptation will get. In fact, if you can maintain this intermittent fast for 20 to 24 hours you will achieve a very high rate of lipolysis (breakdown of stored body fat into free fatty acids, available for burning in the cells) and fat oxidation (burning of fat in the mitochondria).

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Take Your Time When Going Back To Eating

When you first start out with intermittent fasting, you can have quite a bit of hunger and low energy and other symptoms. In this case I recommend starting out with “baby steps”, by just pushing breakfast out an hour or two at first, then slowly increasing the fasting interval. As time goes by and you become more “fat adapted”, it is easier and easier to fast. This is identical to exercise in those who are sedentary: it is painful and extremely difficult at first, and then once you are adapted it gets easy and even enjoyable. Source:https://www.dietdoctor.com/intermittent-fasting/time-restricted-eating

Check Your Health With Blood Tests

Complete Guide To Intermittent Fasting

Check out this great video for the whole story. It will be 25 minutes of your time but will save you hours and hours of getting wrong if you don't watch!

Science About fasting

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Fasting For Women And Men

1) Intermittent Fasting For Women, What You Need To Know To Avoid Hormonal Imbalance. (2017, May 17). Retrieved from http://www.collective-evolution.com/2... 

2) Intermittent Fasting for women: Important information you need to know. (2015, March 25). Retrieved from https://www.precisionnutrition.com/in... .

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Heart Healthy

3) Trepanowski JF , et al. (n.d.). Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Cli... - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2... 

4) Heilbronn LK , et al. (n.d.). Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1... 

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Thyroid And Fasting

6) Fasting and Thyroid. (n.d.). Retrieved from http://www.drsarasolomon.com/fasting-..

Various Fasting Methods

Most Popular First Steps

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Fasting offers infinite flexibility. You can fast for as long or short as you like, but here are some popular regimens. Generally, shorter fasts are done more frequently.

16:8

This way of doing intermittent fasting involves daily fasting for 16 hours. Sometimes this is also referred to as an 8-hour eating ‘window’. You eat all your meals within an 8-hour time period and fast for the remaining 16 hours. Generally, this is done daily or almost daily.

For example, you may eat all your meals within the time period of 11:00 am and 7:00 pm. Generally, this means skipping breakfast. You generally eat two or three meals within this 8-hour period.

20:4

This involves a 4-hour eating window and a 20-hour fast. For example, you might eat between 2:00 pm and 6:00 pm every day and fast for the other 20 hours. Generally, this would involve eating either one meal or two smaller meals within this period.

Learn more about shorter fasts 

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Longer fasts (>24 hours)

24-hour fasts

This way of doing intermittent fasting involves fasting from dinner to dinner (or lunch to lunch). If you eat dinner on day 1, you would skip the next day’s breakfast and lunch and eat dinner again on day 2. This means that you are still eating daily, but only once during that day. This would generally be done two to three times per week.

5:2 fast

Dr. Michael Mosley popularized this variation of intermittent fasting in his book ‘The Fast Diet’. This involves 5 regular eating days and 2 fasting days. However, on these two fasting days, it is permitted to eat 500 calories on each day. These calories can be consumed at any time during the day – either spread throughout the day, or as a single meal.

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36-hour fasts

This involves fasting for the entire day. For example, if you eat dinner on day 1, you would fast for all of day 2 and not eat again until breakfast on day 3. This is generally 36 hours of fasting. This provides more powerful weight loss benefit. The other great benefit is that it avoids the temptation to overeat dinner on day 2.


Extended fasting

You can fast almost indefinitely. Generally for fasts greater than 48 hours, I recommend a general multivitamin to avoid micronutrient deficiency. The world record for fasting is 382 days, so going 7-14 days is certainly possible.


Source :www.dietdoctor.com