7 MISTAKES WHEN BEGIN FASTING
1.Trying too hard; don't start with too many hours
2. Accidentally breaking your fast; not knowing what breaks your fast.
3. Not eating enough fat.
4. Not eating enough vegetables.
5. Fasting during the wrong hours for you.
6. Using artificial sweeteners during your fast.
7. Not eating enough salt.
When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.
Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.
Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.
Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy.
Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.
Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer's disease.
START SLOW!!
Week 1
ALL WEEK After your last meal add 12 hours before you eat your first meal the following day....Meaning U are already fasting while you are sleeping!! And if u sleep 8 hours like u are suppose to you only have 4 hours to GO!!
Week 2
ALL WEEK After your last meal add 16 hours before you eat your first meal the following day
Week 3
Choose ANY 3 DAYS to FAST CONSECUTIVELY.....
After your last meal add 18 hours before you eat your first meal the following day
The other 4 remaining days U can eat normal (HEALTHY LOW CALORIE DIET OFF COURSE) and your body should be adjusted by now to a MUCH HEALTHIER DIET HOWEVER, keep reminding yourself of the WORK AND EFFORT u have put into week 1 and 2.
Week 4
Choose ANY 3 DAYS to FAST CONSECUTIVELY.....
After your last meal add 20 hours before you eat your first meal the following day
What can I have while I'm fasting......
1 Glass of water mixed with a Tbl sp of Apple Cider Vinegar
There are a host of vitamins in ACV Apple cider vinegar including vitamin B1, B2, B6, biotin, folic acid, niacin, pantothenic acid, and vitamin C. Additionally, ACV contains minerals, such calcium, iron, magnesium, phosphorus, potassium, and sodium. Together, these minerals and vitamins provide support to the body to strengthen the nervous and immune systems, while supporting overall health and body optimization. (Web MD)
Some preliminary research has shown that intermittent fasting can actually improve the blood lipid profile by reducing total cholesterol, LDL, triglycerides and increasing HDL levels. (Web MD)
1/2 tsp Of Himalayan Salt (Pink)
Sodium, magnesium, potassium, and calcium are essential electrolytes that can be quickly depleted if you're abstaining from food. Therefore, it's best to supplement with these nutrients if you're fasting for longer than 24 hours
1/2 to 1 tsp of Cream of Tartar
Cream of tartar is super high in potassium. It's a byproduct of winemaking and it has no insulin response so it's not going to break your fast. One teaspoon of this stuff has over 495 milligrams of potassium. That's a lot of potassium. You might be wondering why do you need potassium so much when you're fasting? Well, you need a lot of minerals but when you're fasting, you burn through potassium really, really fast and when you have low levels of potassium or your levels of potassium and magnesium are out of balance, you can end up feeling very, very weak and when you end up feeling very weak, it's gonna make your fast that much more difficult.
The juice of a WHOLE Lime (This helps to reduce hunger pangs)
And OFF COURSE Drink plenty of water while you are Fasting
Coffee BLACK NO SUGAR or MILK or CREAMER
Caffeinated tea
Breaking your fast (This is very important)
Make sure when u break your fast you break with
1. A carb and a protein OR
2. A fat and a protein
Never break your fast with a carb and fat at the same time. Remember, carbs turn into energy and fat? Well fat turns into FAT. Your body needs the energy when u break the fast and NOT THE FAT. The fat is the reason why u are FASTING!! What happens here is that when ur body is in a fasted state and you are coming to the end of your fast your insulin is like a spunge. Your body is so hyper Insulin sensitive at this moment. The cells are open and are WAITING for energy. And when you eat carbs after the fast you are giving your body that energy but if you have carbs AND FAT you allow your cells to absorb the energy AND fat. U DO NOT WANT THAT.
ONE HOUR BEFORE U BREAK UR FAST
A CUP OF CINNAMON TEA OR WARM WATER WITH CINNAMON.
Cinnamon has the unique ability to mimic Insulin, activate its receptors and work synergistically with insulin in the cells.
1. 1 or 2 Rice Cakes (Salted or Unsalted) with a cup of Bone broth mixed with 1 Tbl sp of AC Vinegar. Rice cakes are very high in glycemic which means they absorb way faster.
2. LEAN PROTEIN. 2 Oz of Lean Chicken or Fish. White Fish.
OR
1. 1/2 cup Asian Rice noodles
2. 2 Oz Shrimp or scallops, Shellfish. You can also use chicken.
3. Grass Fed Bone broth.
OR
1. 1/2 cup of Teff
2. 1/4 cup Berries
3. 2 egg whites
Mix it all together.
Remember there is a HUGE DIFFERENCE BETWEEN LOOSING Body weight and Body FAT. Body Weight is Calories IN VS Calories OUT. Body Fat on the other hand is FASTING!!
Good Luck!!! U CAN DO THIS!! JUST START AT A BEGINNING.
