My friends, you know that I am an advocate of intermittent fasting for longevity, autophagy, mental clarity, physical performance, metabolic health, etc. So when I heard that Dr. Jason Fung, a world fasting expert, and his team at Pique Tea were setting up a tea fasting contest this month, I wanted to know more. And I think you too. You can view the details and register here. (There is more information and the registration link at the bottom of the publication as well.)

The Challenge announces it as a rewarding experience for people interested in intermittent fasting, whether it be those who are testing it for the first time or who are letting it off. have previously practiced but wish to make it a more regular tool in their healthy living routine. I'm also delighted that Dr. Jason Fung stopped on the blog today to talk a bit about fasting to lose weight. Enjoy and be sure to share any questions you have on the comments board.

Over the years, I shared with you the many benefits of intermittent fasting for your health. It is therefore not surprising that fasting can also be very beneficial for those who are trying to lose fat. Yes, I said fat and not weight. Unlike other methods of weight loss, which result in weight loss in water or muscle mass, fasting can actually eliminate fat.

Operation of fasting

There is a reason why intermittent fasting has become so popular. On the one hand, it's more of a program than a diet, which means it's infinitely customizable. There are different types of fasting (described below), as well as various schedules that you can follow. It's up to you to decide how best to fit your lifestyle. (1)

The fast of the day of replacement

As its name indicates, this method involves eating every other day. These days, you eat without restriction. On fasting days, you can eat a small meal that provides about 25% of your daily caloric needs. This is perfect for people who do not want to spend a whole day without eating anything.

The fast of a whole day

Similar to fasting over two days, fasting all day means that you fast one to two days a week. You can do a complete fast, without any calories, or a small meal that represents about 25% of your daily caloric intake. A favorite way to do a 24-hour fast is to finish eating at 6pm. one day and then do not eat before dinner at 6 pm the next day. Boom, 24 hours fasting but not a day without food.

Limited time supply

This method allows you to take meals and snacks regularly during the day. A window from 8am to 3pm is an example of when you can eat, or 12pm to 7pm is another. This time window is usually about 7 or 8 hours. The rest of the time, you fast.

How Fasting Accelerates Fat Loss

Intermittent fasting almost always causes a calorie deficit, but it also creates ideal conditions for burning fat because it increases insulin sensitivity. When you fast, your insulin levels drop, which facilitates your body's access to stored fat. This is how your body chooses to use fats to produce energy rather than for the muscles. (2)

You may be familiar with this concept, because it's the same reason people go on a low-carb diet to lose weight. Eating low carb foods will actually lower your insulin levels, but the fact is that fasting will make them fall even lower. This makes fasting more powerful for fat loss.

Fasting also increases fat loss by increasing the amount of growth hormone (GH) produced by your body. Studies have shown that GH production can reduce your body fat. (3, 4)

Finally, it has also been shown that fasting increases the production of norepinephrine, the fat burning hormone. The only take? The study that showed that this result was performed on mice. Science has not yet determined whether it is the same for humans.

5 Tips for Speeding Up Your Fasting

Intermittent fasting works best if you adapt it to your lifestyle, but you have to follow certain rules. Here are my top 5 tips for speeding up your fast for maximum fat loss:

1. Be smart while you eat at the window

When you start fasting, it's easy to focus on the part that does not eat and to persuade you to think that you can eat anything during your meal. But if you want to start losing weight, your meals should always be nutritious and healthy. Do not think about refined carbohydrates, sugar or processed foods. Keeping up with a healthy diet will also help facilitate the fasting experience for your body.

2. Break your fast properly

When you break your fast, it is very important that you resist the temptation to overeat. Excessive consumption goes against the goal of this caloric deficit that you created during fasting. In addition, this can be very uncomfortable for your digestive system and cause stomach upset or other digestive disorders. Try to break your fast with a small salad or nuts and then eat normally.

3. Stay active and do shorter exercises of intense exercise

Do not be the victim of a state of mind that you have to lie on the couch all day while you fast. It is perfectly safe (and beneficial) to exercise. Follow your usual walking routine and other means of slow, steady movement throughout the day. However, what you may want to avoid are long periods of cardio work that can wear you down (especially if you are new to fasting). For intense exercises during fasting, especially if you want to revive fat loss, HIIT is the way to go. You only need 10 to 15 minutes of high intensity interval training to stimulate the burning of fat in your body. Above all, work when you have the time and feel comfortable, but you can also consider incorporating your interval training at the end of your fasting window just before starting your fast.

4. Use cider vinegar

The acetic acid in apple cider vinegar helps to keep your insulin level low, which means you'll get burned fat sooner. Research has also indicated that apple cider vinegar can stimulate ketosis by helping your cells produce more energy when you are in this state. (5, 6) This means increased energy and greater mental clarity for you to stay longer with your fast. Try diluting 1 to 2 tablespoons of cider vinegar in a glass of water and drinking it before your meals.

5. Use green tea

The main reason people fail fasting is because they give in to feeling hungry. So, if you want to succeed in using fasting for fat loss, you need a plan to cope with these cravings. The number one natural way approved by doctors to defeat cravings? Tea. Intermittent fasting and tea are a powerful combination to speed up your weight loss.

In particular, green tea has the ability to regulate ghrelin, your hunger hormone, so you can finally regain control of your appetite. It also boosts thermogenesis, which is the speed at which you burn calories, and it has the ability to enhance autophagy, your natural process of cell renewal.

Thanks again to Dr. Jason Fung for his message today. Do not forget to take a look at his 28-day fasting tea challenge. It is a 28-day guided experience that follows a 16/8 intermittent fasting program. Along the way, you'll learn how tea can help you stay fast for longer and more comfortably. Pique Tea offers two fasting teas that are powerful blends of the highest quality green teas, as well as other herbs and herbs designed to suppress appetite, stimulate calorie burning and improve digestion. The Fasting Challenge will also include three Facebook Live check-ins with Dr. Jason Fung, the support of an internal health coach, as well as practical tips to help you succeed in fasting.

Thank you for being here today, everyone. Have a good week.

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References:

1. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

2. https://www.ncbi.nlm.nih.gov/pubmed/15640462

3. https://www.ncbi.nlm.nih.gov/pubmed/12425705

4. https://www.ncbi.nlm.nih.gov/pubmed/2355952

5. https://www.ncbi.nlm.nih.gov/pubmed/25495651

6. https://www.ncbi.nlm.nih.gov/pubmed/26476634

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