Intermittent Fasting: How To Do
Intermittent Fasting: How To Do
Intermittent fasting is a great way for men and women to speed up their fat loss in this video bellow.
I show you three ways to do it hi, I'm dr. Becky from dr. Becky Fitness comm I am a university professor in the science of nutrition by intermittent fasting. It works because it allows your blood glucose and insulin levels to drop to a low and pleasant level when it is insulin stored in your fat. So, when insulin levels are low, able to flow out of your fat cells and burn because fat is not stored, these sugars are not stored as fat but are available in the blood for repair the cells and that is why intermittent fasting is getting a lot of attention right now in the world of research for the treatment of chronic diseases, so if you want to try to incorporate intermittent fasting, let's see how to do it in first.
Start with the simplest way that I would call intermittently fast 12:12, or 12 hours a day. and 12 hours, you consume all your calories, so you have a window of 12 hours to eat, it's very simple for you. I do it all the time, people who follow my plan and use the zero strategy, one, two, three, three, I do it almost all the time without thinking, because strategy number three zero one two three lasts three hours before that the bed does not stop eating, so to use it in your daily life, you just have to say that you stop eating at 7:30 in the evening, you do not have lunch before 7:30 in the morning.
As simple as possible, you have fasted for 12 hours, which has allowed your insulin and blood sugar levels to decrease and you have put yourself in a position to burn fat now you want to increase things a little bit you can go into what I would like to call an intermittent fast of average difficulty who is sixteen hours.
So you have to fast for sixteen hours of the day and consume all your calories in an eight-hour window. It's probably the one that gets the most attention in the world of food and probably also in the research world, and it's also the method my husband used with his ketogenic diet to lose 53 kilograms in the Last 22 weeks.
We documented his weight loss over the 22 weeks on our weekly channel to adapt to the Doc channel and if you want to watch that I'm going to create a link, we've just created a video about his ketogenic diet and his intermittent treatment . fast so that you can learn how he did it.
This is called a quick fat that is discussed in dr. Mercola and her book "Fat for Fuel" have also been the subject of further research in this area.
The advantage of this is that fat does not affect your insulin wear because it contains less carbohydrates and protein, but it will increase your insulin levels. Thus, by consuming fat during the day, you get all the benefits of fast water without extreme energy loss. all day. So let's think about the practical way to do it. You can not really nibble. on traditional high-fat foods, such as nuts and cheese, in this eight-hour window, as they contain a few grams of carbs that you will need to stick to: some of your best healthy fats, healthier fats, butter, coconut oil, coconut oil How can you consume these fats? My husband used it from time to time as he was going through a period of weight loss. What he would do is eat two Kedo coffees all day long. Coffee Kito This is an infallible coffee that has been made famous by Dave Asprey.
It's actually a cup of coffee with coconut oil butter and MCT coconut oil that seems a bit extreme, but when you consume, you still get energy in your body without having this insulin spike, my husband used with his ketogenic diet to lose 53 pounds over the past 22 weeks, we document that we documented his weight loss over the course of the 22 weeks weekly on our Doc channel and if you want to watch that, I'll send you back to us just made a video about his ketogenic diet and intermittent fasting so you can find out how he did it if you're interested, but what he did, basically, is that he's going to stop eating at 20 hours. at night and then not to start eating again or if you know how to break his fast until noon the next day when he has a relatively low fat carbohydrate salad to break his fast is working very well for him then I would consider what I would consider like extreme intermittent fasting It's a quick fact with intermittent fasting 16/8 so in other words, you consume all your calories during the eight hours of the day, but 95% of those calories will come from fat which means you have to limit your caloric intake of carbohydrates and protein to only 5% during the day, this is called a quick fat which is mentioned in dr. Mercola and her book "Fat for Fuel" have also been the subject of further research in this area.
The advantage of this is that fat does not affect your insulin wear, because it contains less carbohydrates and protein, but it will increase your insulin levels, so by consuming fat during the day, you benefit all the benefits of fast water without extreme energy loss all day long. So let's think about the practical way to do it.
You can not really nibble. on traditional high-fat foods, such as nuts and cheese, in this eight-hour window, because they contain a few grams of carbohydrate you'll need to stick to: some of your best healthy fats, more healthy fat, butter, coconut oil, coconut oil How can you consume these fats? My husband used it occasionally while he was going through a period of weight loss, what he would do is consume two Keto coffees throughout the day. Coffee Keto This is a foolproof coffee that has been made famous by Dave Asprey.
It's basically a cup of coffee with MCT oil coconut oil butter that sounds a bit extreme, but when you consume, you still get energy in your body without getting that peak insulin, my husband has his own version of ketone coffee he calls fat-enriched coffee, where he uses MCT butter oil and thick whipping cream to give it a little more flavor.
We talked about it in our 21 days. challenge that I'm going to refer to here as well as a few words that need to be noted if you want to do a fat fast or do this extreme intermittent fasting, you do not want to jump from a completely bad diet into that extreme, you will spend most of the day in the bathroom; you will also need to do some research that talks about doing a big fast for an extended period of time for two days or a few weeks sometimes we ha have never personally experienced the fact that, when my husband used it, you would do it a day at a time, just to throw a ball over his body to keep his metabolism up and running, so some considerations to consider if you are considering any of these extreme easy ways is how you do intermittent fasting grace.
Intermittent Fasting: Easy Way
Start with the simplest way that I would call intermittently fast 12:12, or 12 hours a day. and 12 hours, you consume all your calories, so you have a window of 12 hours to eat, it's very simple for you. I do it all the time, people who follow my plan and use the zero strategy, one, two, three, three, I do it almost all the time without thinking, because strategy number three zero one two three lasts three hours before that the bed does not stop eating, so to use it in your daily life, you just have to say that you stop eating at 7:30 in the evening, you do not have lunch before 7:30 in the morning.
As simple as possible, you have fasted for 12 hours, which has allowed your insulin and blood sugar levels to decrease and you have put yourself in a position to burn fat now you want to increase things a little bit you can go into what I would like to call an intermittent fast of average difficulty who is sixteen hours.
So you have to fast for sixteen hours of the day and consume all your calories in an eight-hour window. It's probably the one that gets the most attention in the world of food and probably also in the research world, and it's also the method my husband used with his ketogenic diet to lose 53 kilograms in the Last 22 weeks.
We documented his weight loss over the 22 weeks on our weekly channel to adapt to the Doc channel and if you want to watch that I'm going to create a link, we've just created a video about his ketogenic diet and his intermittent treatment . fast so that you can learn how he did it.
Intermittent Fasting: Medium Way
If that interests you, but basically, what he did is that he will stop eating at 8 pm and not eat again, or if you know how to break his fast until noon the next day, while he has a relatively low fat carbohydrate salad to break his fast is working very well for him then I would consider what I would consider as an extreme intermittent fast It's a fast fact with intermittent fasting 16/8 then in other words, you consume all your calories during the eight hours of the day, but 95% of these calories will come from fat, which means that you must limit your caloric intake of carbohydrates and protein to only 5% during the day.
This is called a quick fat that is discussed in dr. Mercola and her book "Fat for Fuel" have also been the subject of further research in this area.
The advantage of this is that fat does not affect your insulin wear because it contains less carbohydrates and protein, but it will increase your insulin levels. Thus, by consuming fat during the day, you get all the benefits of fast water without extreme energy loss. all day. So let's think about the practical way to do it. You can not really nibble. on traditional high-fat foods, such as nuts and cheese, in this eight-hour window, as they contain a few grams of carbs that you will need to stick to: some of your best healthy fats, healthier fats, butter, coconut oil, coconut oil How can you consume these fats? My husband used it from time to time as he was going through a period of weight loss. What he would do is eat two Kedo coffees all day long. Coffee Kito This is an infallible coffee that has been made famous by Dave Asprey.
It's actually a cup of coffee with coconut oil butter and MCT coconut oil that seems a bit extreme, but when you consume, you still get energy in your body without having this insulin spike, my husband used with his ketogenic diet to lose 53 pounds over the past 22 weeks, we document that we documented his weight loss over the course of the 22 weeks weekly on our Doc channel and if you want to watch that, I'll send you back to us just made a video about his ketogenic diet and intermittent fasting so you can find out how he did it if you're interested, but what he did, basically, is that he's going to stop eating at 20 hours. at night and then not to start eating again or if you know how to break his fast until noon the next day when he has a relatively low fat carbohydrate salad to break his fast is working very well for him then I would consider what I would consider like extreme intermittent fasting It's a quick fact with intermittent fasting 16/8 so in other words, you consume all your calories during the eight hours of the day, but 95% of those calories will come from fat which means you have to limit your caloric intake of carbohydrates and protein to only 5% during the day, this is called a quick fat which is mentioned in dr. Mercola and her book "Fat for Fuel" have also been the subject of further research in this area.
The advantage of this is that fat does not affect your insulin wear, because it contains less carbohydrates and protein, but it will increase your insulin levels, so by consuming fat during the day, you benefit all the benefits of fast water without extreme energy loss all day long. So let's think about the practical way to do it.
You can not really nibble. on traditional high-fat foods, such as nuts and cheese, in this eight-hour window, because they contain a few grams of carbohydrate you'll need to stick to: some of your best healthy fats, more healthy fat, butter, coconut oil, coconut oil How can you consume these fats? My husband used it occasionally while he was going through a period of weight loss, what he would do is consume two Keto coffees throughout the day. Coffee Keto This is a foolproof coffee that has been made famous by Dave Asprey.
It's basically a cup of coffee with MCT oil coconut oil butter that sounds a bit extreme, but when you consume, you still get energy in your body without getting that peak insulin, my husband has his own version of ketone coffee he calls fat-enriched coffee, where he uses MCT butter oil and thick whipping cream to give it a little more flavor.
We talked about it in our 21 days. challenge that I'm going to refer to here as well as a few words that need to be noted if you want to do a fat fast or do this extreme intermittent fasting, you do not want to jump from a completely bad diet into that extreme, you will spend most of the day in the bathroom; you will also need to do some research that talks about doing a big fast for an extended period of time for two days or a few weeks sometimes we ha have never personally experienced the fact that, when my husband used it, you would do it a day at a time, just to throw a ball over his body to keep his metabolism up and running, so some considerations to consider if you are considering any of these extreme easy ways is how you do intermittent fasting grace.
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