Intermittent fasting has become hugely popular. However, from day one people have been so eager to use it for weight loss they have missed some of the fine points to making it truly effective, beneficial and sustainable.
Here Are Some Mistakes You Want To Avoid
When you fast your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.
Here are some of the changes that occur in your body during fasting:
Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease. Many of the benefits of intermittent fasting are related to these changes in hormones, gene expression and function of cells.
Intermittent fasting has been shown to benefit a wide range of health issues including weight loss, unwanted belly fat, brain health, aging, inflammation, heart health, leaky gut, blood sugar issues, insulin sensitivity, diabetes, cancer, erectile dysfunction, prostrate health, & menopause.
10 Intermittent Fasting Mistakes 1. Not drinking enough water. Get enough water in the morning. 2. Jumping in too hard too fast especially if you are coming in off of a high carb diet. Pace yourself. You might not want to start off right away with a 16 hour fast. Inch your way up making your eating window smaller and smaller Hint: Eating whole foods with good fats and proteins can help to make that transition easier. 3. Not enough electrolytes… Use coconut water and or add a pinch of Himalayan or celtic sea salt crystals to your water. This will make it so your body is able to retain that hydration. 4. Not eating enough or severely restricting calories during your eating window can sabotage your success because if you don’t eat enough you won’t be able to turn off your hunger hormone ghrelin. This could cause you to hold on to weight and make you go around feeling hangry…. grrrrrrrr…. This makes it even more difficult when you are in your fasting state because your body never got to the point of satiation and didn’t get enough nutrition. This means you will be even angrier and make it a miserable experience. Be sure to eat to satiation (not overeating but eating until satiated). 5. Pairing IF with the wrong types of carbs…What you are trying to do with intermittent fasting is to bring your insulin levels down. With lower levels of insulin this naturally helps your body to tap further into its fat burning mechanism. The wrong types of carbs will make you feel more hungry during your fasting period even if you are eating until satiated. Carbs that don't have enough soluble and insoluble fiber or those from processed foods will create spikes and falls in blood glucose levels so you become hungry ever few hours. This is why it is very important to eat nutrient dense, plant-based carbs, the right fats at the right time and quality proteins.
6. Eating a small meal when you break your fast - Once again…Your hunger hormone ghrelin will not fully be able to turn off. Going from a fasted state to eating a small amount of food could make your body think you are in a state of starvation. If you go from a fasted state to eating fed state until satiated then your body knows there is food available. Eat to satiated will prevent the whole hormone imbalance issues that commonly arise when people don’t do IF properly. 7. Not being flexible with your eating window - Due to life and circumstances you might have to eat past 7pm sometimes. NO big deal. Just count 16 into the future from when you eat and adjust your fasting schedule accordingly. To make IF sustainable you have to be flexible and not rigid. 8. Drinking things that have calories - Anytime you introduce liquids that have calories you break your fast. So for example drinking lemon water will break your fast. The only things you can drink while fasting are no calorie drinks like coffee, tea, broth and infused waters. 9. Not getting enough sleep - Running on a sleep deficit creates increased cortisol and ghrelin. When your body doesn’t get enough time to rest and repair it is going to try compensate by getting more energy from food instead. This will make it harder the morning after not getting enough sleep, to be in the fasted state. 10. Continuing to fast when you are having a blood sugar crash - Pushing yourself to make it to a certain pre determined time like 16 hours and ignoring a blood sugar crash could push you over the edge. Literally it could make you even pass out. In order for your body to let go of unwanted weight you need to be able to maintain even blood sugar balance. It is more important to keep blood sugar balanced than it is to push yourself to fast for a certain amount of time.
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