Years ago when I first started my weight loss journey, I was overwhelmed by the changes I had to make with my lifestyle.
I remember telling myself if the whole foods diet my nutritionist gave me did not work, I would go back to my junk food diet.
Fortunately, I lost massive amounts of weight and had so much energy that I stuck with my diet.
After a while, my weight loss started to plateau. I wanted more muscle and less body fat but I did not know what to do.
I remember reading about intermittent fasting but I immediately dismissed it. Fasting seemed extreme and unhealthy to me.
After a few months of seeing no result in my efforts to improve my body, I turned back to researching intermittent fasting.
Finally one night I was ready to take the plunge the next day. My first day of fasting was so successful.
I remember feeling elated, ready to take on the world. More weight and body fat fell off and my muscles started to pop a bit. I never looked back.
You can do the same if you are looking for a sustainable weight loss solution.
Fasting helps you maintain lost weight.
One of the biggest reasons why people (like me) start practicing intermittent fasting is because of the weight loss benefits.
More than ever our world is telling us to consume as much as possible. Fasting is a great way to lose weight while making a conscious decision to consume only what you need.
Because fasting is so great at facilitating weight loss, many attempt fasting only to give up a few weeks or months later.
This is because at the start fasting is a hard practice to get into. By taking a few key steps you will be able to lose weight while fasting with success.
The best way to start fasting is to simply delay your first meal by a few hours.
Breakfast which is often touted as the most important meal of the day can derail you if you are trying to lose weight.
The article Fasting and Metabolism on Leangains states that somewhere between 12 and 18 hours the body through lipolysis (the breakdown of fats) becomes the pathway so the body starts to turn to fat stores for energy.
Delaying your first meal allows your body to keep burning fat for energy instead of glucose.
When you allow your body to burn fat for energy you will see greater weight/body fat loss.
You will also have an easier time maintaining a healthy weight provided that you are consuming a whole foods diet.
Breakfast is a meal usually filled with high amounts of sugar and heavy carbs.
When you consume a meal later that is focused on complex carbs, good fats, and vegetables, this allows you to have weight loss and more energy overall.
Once you break your fast later in the day consider eating foods like:
- Salmon, Wild Shrimp, Monkfish, Mussels, and Wild Catfish
- Bison, Grass Fed Beef, Duck, and Turkey
- Wild Rice, Quinoa, Black Bean Pasta, and Sweet Potato
- Kale, Arugula, Spinach, and Watercress
- Garlic, Mushrooms, and Onion
- Honey, Maple Syrup, and Organic Dark Chocolate
Fasting strengthens your immune system.
Since I started fasting two years ago I have not been sick with a cold (or anything else knock on wood). When you fast, eat a good diet of whole foods, and exercise on a regular basis, you rarely get sick.
The article, Fasting triggers stem cell regeneration of damaged, old immune system from the University of Southern California explains this phenomenon.
In the article, it was found that prolonged fasting allowed the white blood cell count go down in cancer patients.
This is because fasting allows you to save energy by recycling immune cells that are not needed this includes the immune cells that are damaged.
The depletion of white blood cells during fasting triggers the regeneration of stem cells. This creates a new immune system of cells.
Fasting also lowers IGF-1 (insulin growth factor 1) which is linked to aging, tumors, and cancer.
The article concluded that the positive effect of fasting can be applicable to many systems and organs, not just the immune system.
Research in this area of using fasting to help with cancer and other diseases is in the beginning stages.
Fasting helps you age with grace.
At first glance, fasting and anti-aging may not seem to have much of a correlation. In modern times, the idea that one has to eat three or more meals a day to be healthy has ruled common opinion.
In reality, man is designed for sporadic eating. From an evolutionary perspective, our physical bodies still work best when we don’t constantly eat and spike our insulin.
Big food companies naturally want us to consume more but this can wreak havoc and rapidly age our bodies.
An article in Scientific American, How Intermittent Fasting Might Help You Live a Longer and Healthier Life highlights preliminary studies done to prove this hypothesis.
A 2003 mouse study done by Mark Mattson head of the National Institute of Aging saw that:
- Mice that fasted regularly had lower insulin levels and glucose in their blood. Increased insulin sensitivity rapidly reduces the risk of diabetes.
The article goes on to say that other studies were done on fruit flies and other mammals. Some of the research saw more than a third of an extended lifespan.
Conversely, a 25-year study done on Rhesus monkeys concluded that caloric restriction did not extend lifetime.
But a good portion of the data recorded found that fasting helped reduce disease. Better health was experienced in the monkeys older age due to intermittent fasting.
While fasting is not for everyone, it can help prevent obesity, Alzheimer’s, and other diseases related to high inflammation in the body.
When you start fasting, plan on doing it every day. This way you will shed the weight you want and receive amazing health benefits in the process.
Take The Next Step
Download the Stop Hunger Guide and never worry about being hungry again when you fast.