How do you practice “intermittent fasting” properly?

Many people practice “intermittent fasting”, ie Stop eating food and liquids that raise the level of “insulin” in the blood For certain hours, and only drinking water, coffee and tea, or eating some beneficial oils and fats that do not break the fast, such as olive oil, black seed oil, MCT oil, and also natural animal butter or animal ghee, a small part of which may be added to the coffee while drinking it!

However, a number of those who try “intermittent fasting” do not continue to work with it, because they did not get the desired results from it – according to their belief – specifically losing weight, or losing fat around the waist and buttocks, which makes them frustrated and return to the previous feeding routine, which is based on eating Carbohydrates in larger quantities, or eating several small meals continuously throughout the day, with an average of 6 meals, which is a method that many think is healthy, but its results are very negative for public health, because it makes the level of “insulin” high in the blood, because the liver continues to secrete it. What will have one inevitable consequence, the human infection with “insulin resistance”!

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The benefits of intermittent fasting

“Intermittent fasting” has many benefits, not only “weight loss”, but its benefits include: regulating hormone performance, improving “insulin” sensitivity in the blood, raising levels of the autophagy process, enhancing the strength of the immune system, resting the internal organs, enhancing Growth hormone levels, stress hormone relief…and much more!

So, the goal of “intermittent fasting” should not be weight loss, but rather consider this as one of the desired benefits, because healthy nutrition, if combined with “intermittent fasting” and sports, will result in enhancing the general health of the individual, and thus automatically the body will get rid of toxins and fats. excess.

Intermittent fasting rules

“Intermittent fasting”, especially for beginners, and in order for it to turn into a sustainable healthy lifestyle, it must be carried out according to general rules, the most important of which are:

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1- Gradient

It is important for a person to start with moderate fasting hours, then increase their rate with the passage of time, when his body gets used to the new lifestyle without feeling any great exhaustion or an unbridled psychological desire to eat, with the importance of a person stopping fasting if he suffers from a health problem or fatigue. Intense.

For example, a person can start by fasting 12 hours a day, then raise it after a week to 14, and after that, two weeks later, increase the number of hours to 16 hours, and when he gets used to it and finds it not exhausting, he can try fasting 18 hours, then 20 hours, up to 22. An hour, and up to 24 hours for the “advanced” in “intermittent fasting”. Where he will find with time that his body is accustomed to staying without food, and that his appetite for eating is not great, not because he lacks appetite, but because of the regularity of the level of the “insulin” hormone, and because he does not feel “false hunger”, and therefore he will eat only when his body needs food.

2- Drinking and eating healthy fluids and fats while fasting

Since during fasting, in order not to feel hungry, a person can drink fluids that do not raise the level of “insulin” in the blood. Like coffee, at a rate of 300 ml, and he can add a little bit of MCT oil or a small piece of “organic animal butter” to it, and some health experts add a little “organic animal ghee” to coffee, which gives the body energy and makes it feel full, in addition to the role of coffee In speeding up the “metabolism” processes. The fasting person can also drink red, green and herbal tea, as well as lemon juice with organic apple cider vinegar. There are also experts who advise in “prolonged intermittent fasting” to drink “bone broth” water because it contains many minerals and nutrients.

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3- Eating salt and trace minerals

Eat natural, unprocessed salts, such as Himalayan salt and pure sea salt, as well as important minerals such as: magnesium, sodium, potassium, chloride, boron. All these “electrolytes” help in vital processes within the body, and make the nervous system and cells able to perform their tasks without stress, and protects the body from dehydration.

4- Eat meals rich in vitamins and minerals

It is these meals that will provide the body with its daily nutritional needs, and make it able to stay for long periods without feeling hungry. Where the meal that precedes or follows “intermittent fasting” is supposed to be rich in: protein, beneficial fats; And it is low in carbohydrates, so that the source of carbohydrates is from vegetables or berries. And that the fasting person stays away from breaking the fast on “carbohydrates”, and that eating is gradual during the “breakfast window”, without being continuous all the time, and it is better to limit it to an average of only two meals, or one meal for those who are committed to fasting 22 hours or more.

5- Stay away from processed foods, refined carbohydrates, and hydrogenated oils

This type of eating, in addition to its serious health damage, stimulates the secretion of the hormone “insulin”, and causes a person to develop “insulin resistance”, and thus the constant feeling of hunger and the desire to eat, which makes him unable to fast for long periods.

6- Good sleep

During the sleep period, the human body’s systems and cells work very efficiently in burning fat, and also the hours of sleep are within the time period calculated in the “intermittent fasting” period. Therefore, sleeping well, early, helps in “fasting” easier.

7- Doing sports

Some people may be surprised that sports, including the effort involved, will help prolong the “fasting” hours, because it is usual that sports push the individual towards eating due to his need for energy. What is true is that exercise will increase the levels of the “growth” hormone in the body, and will work to reduce the levels of “insulin” and “stress” hormones, which means not feeling “false hunger”, especially if sports are associated with diets such as “keto” or “low diet”. Carbohydrates” and eating “trace minerals”, then exercise will contribute to strengthening the body and pushing it to fast for longer hours.

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