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Weight loss can sometimes be difficult, but intermittent fasting has shown to help. With intermittent fasting, one eats only during a specific period of time. Therefore, we are more interested in when we eat than what we eat.
With intermittent fasting people eat only within certain "windows." For example, one may skip breakfast and not start eating until lunch. One might then have dinner at the normal time, around 6 PM. As can be seen, this period of intermittent fasting would be about six hours. The period of time we eat in is called an ating window and can vary in length according to how long you want your eating window to be. The shorter the eating window, naturally, the more effective intermittent fasting is going to be.
When we fast, our insulin levels go down, which allows the body to burn fat. The purpose of insulin is to capture the glucose in the blood and store it as fat in the cells of our body. We cannot lose weight if insulin is storing fat -- we cant be storing fat and losing it at the same time. Only when insulin levels fall and cease storing fat will cells release their stored fat to return as glucose and be burned by the body. Repeating this process routinely will naturally lead to weight loss. In addition, this type of on-and-off eating during a relatively short period of the day tends to lead to the consumption of fewer calories.
Intermittent fasting will also allow our digestive tract to have time to rest and repair itself. Many people have experienced positive results with intermittent fasting as compared with simply going on other types of diets, such as the Mediterranean diet. With intermittent fasting a person is not so concerned with what he or she eats but with when one eats. Naturally, one should still strive to eat healthy foods, which unsurprisingly consist of primarily fruits and vegetables. The less processing of food has, the better. So, when at the grocery store, one should try to avoid all the things it comes in boxes and spend more time in the produce area. On the other hand, since we are eating and only relatively short windows and consuming fewer calories, one might be able to get away with eating more happy foods as far as losing weight is concerned. Eating unprocessed foods, is more about healthy nutrition than losing weight.
Intermittent fasting not only helps one lose weight, there are other benefits. A study by Harvard University revealed that intermittent fasting can slow the aging process, lower blood pressure, and reduce cholesterol.
With intermittent fasting, one should refrain from eating at night altogether. So, one has already gotten a jumpstart on intermittent fasting by just sleeping through the night. To prolong fast simply skip breakfast and don’t eat until lunch. Then do it again until dinner but don’t put off dinner until late evening. You want to keep the window eating as short as possible. The very best intermittent fasting pattern is to eat only once a day. That may sound difficult, but actually it is not. If one eats one good size nutritious meal, particularly a meal consisting of proteins and fats and low in carbohydrates. The feelings of hunger will tend to subside for the remainder of the day. This also easy to stick to for another reason because instead of wondering what to eat, a person already knows he or she just isn’t going to eat anything for the rest of the day. With fewer decisions the easier the process becomes.
Along with intermittent fasting, one should exercise daily and avoid refined sugars. Carbohydrates quickly turn into sugar once in the body, so carbohydrates in all forms should be greatly limited. Remember we are trying to keep blood sugar low, so as to keep insulin levels low and get out of the glucose storage process and into the glucose releasing process from the cells. Again, diet should focus on fruits and vegetables, beans, lentils, proteins and healthy fats. Most cranes of all types are high in carbohydrates. Consequently, bread should be avoided. This can be very difficult, but bread, yet simple bread, has shown to be a major contributor to weight gain. Whole grain breads may be more nutritious, but they still contain the same amount of carbohydrates, so even whole grain breads and cereals, for that matter, should all be avoided.
What is the most effective fasting time window?
Fat burning typically begins after approximately 12 hours of fasting and increases between 16 and 24 hours of fasting. So, it is easy to see she, and again not surprisingly, that one should strive to fast for as long as possible every day. Again, the one meal a day routine is best but it is possible to opt for a two meal a day routine. One meal can be the main that focuses on proteins and healthy fats while the second meal could focus on good healthy low carbohydrate fruits. Again, these two meals would typically be at noon and no later than 6 PM.
One day on and one day off.
Some people like to avoid eating altogether for 24 hours and then eat normally for the next 24 hours. This may work for some people, but it can be very hard to stick to because typically one is with companions at work during the day and the day there is a potluck dinner or everyone wants to celebrate someone’s birthday after work you won’t be able to decline saying all this is my fasting day. A much more survivable schedule is just to have unlimited eating window each and every day
How much can I eat during the eating period?
If weight loss is your goal ¼ pound If loss per day is usually recommended. However, with intermittent fasting you might find that it’s easy to lose half a pound every day. Some people report losing an entire pound of weight every day. Most doctors recommend against losing weight so quickly. A half a pound a day should be satisfied to most anyone. If one can lose 15 pounds in a month just thing how satisfying it would be to lose 45 pounds in only three months! But, even losing half that would still be a wonderful achievement.