diabetestalk.net

16/8 Intermittent Fasting Ketosis

Efficacy Of If And Regimen Recommendations

Efficacy Of If And Regimen Recommendations

Humans and other animals with circadian rhythms have evolved to have a natural fasting cycle, with fasting during sleep. This fundamental ability to store nutrients and utilize them when not actively consuming food is crucial to life. Inherent to the concept of fasting is that the biochemical processes of metabolism in the body are fundamentally distinct during fasting periods and active nutrient intake periods. This concept has led some to theorize that the biological processes that occur during fasting are important for normal metabolic stability and can be optimized. In particular, as artificial light and stimulants have become pervasive in society, so has their deleterious effects on our circadian rhythm, and potentially our fasting cycles as well.1 Recently, targeted molecular and disease-oriented studies of fasting and caloric restriction have pointed to potential applications for the prevention of some diseases, including cancer, and possible increases in longevity. IF Regimens and Caloric Restriction There is still a great deal to be understood about specific fasting regimens: which are most appropriate in the context of prevention and general well-being in healthy adults, and in the case of specific diseases. The general theory is that entering the 'fasted state' confers benefits to health. One potential mechanism of how fasting improves overall health is that as your body depletes the stores of glycogen in the liver ( the long-term storage form of glucose), you begin to metabolize longer-term energy storage sources, such as fats. Intermittent fasting and caloric restriction (no periods of forced fasting, but an overall reduction in calories consumed) are thought to drive the body to more quickly enter the fasted state when energy resources are depleted. The bi Continue reading >>

Keto Guide To Intermittent Fasting

Keto Guide To Intermittent Fasting

I figured we’d start the New Year’s off right with a little guide to intermittent fasting. You’ll find a meal plan, some twists and turns to make it your own, and of course – the shopping list! So, why intermittent fasting? Well there’s a number of reasons why. The first (and biggest for most) is that it can help you get over weight loss plateau’s. Down to those last couple of pounds, or been stuck at the same number for weeks? Give this a try. The other reasons are for the sheer health benefits of fasting. Higher metabolic adaptions from your nutrients, improved muscle growth and synthesis, and improved responses to post workout meals when you work out. Even longer life spans have been shown in worms – yeah, I know it’s only worms, but still! It’s also shown to boost mental clarity and give more focus during the day. Doesn’t sound like there’s anything wrong with that, does there? For a more in depth look at intermittent fasting, you can head over to the more scientific post I did on it over here. Finding Your Macros First thing’s first. We need to find our macros and see how many calories, fats, protein, and carbs we should eat per day. I have put together a “keto calculator” that makes it easy. Below is a picture tutorial to walk you through everything and explain what is going on. Step 1 First we need to put in your total weight. If you put in your weight in pounds, it will automatically calculate your weight in kilograms. If you put your weight in kilograms, it will automatically convert it to pounds. You only need to fill in 1 of the boxes here. Once you put your weight in, you also need to put your body fat in. If you don’t know your body fat, you can visually estimate it. Do yourself a favor and don’t lie to yourself here. I’ve Continue reading >>

Adventures In Intermittent Fasting On A Vegan Keto Diet

Adventures In Intermittent Fasting On A Vegan Keto Diet

A few weeks ago, I wrote a post about how I was going to start experimenting with intermittent fasting more seriously. While I usually don’t really eat until after noon, and tend not to eat too late at night, I never really track what I’m doing, or how it makes me feel. I’m just not really a morning eater. When I found this ebook from naturopathic doctor Anna Falkowski, I jumped at the chance to more seriously examine my relationship with intermittent fasting, and what it was actually doing for me. So, for a couple of weeks, I held off eating “breakfast” until noon, and stopped eating at 8. Some days, I would push this back an hour or so, just depending on how my schedule worked that day, but I maintained this 16:8 schedule – fasting for 16 hours and then eating in an 8 hour window. Honestly, this was close enough to how I eat on a regular basis, that I did not really notice much difference at all. It wasn’t until I went away for about a week and completely screwed up my schedule, that I started to notice a difference. I was really struggling with how to write a post about the benefits I got from intermittent fasting on a vegan keto diet, until that week when my eating was all over the place. It’s actually been about two weeks since I’ve been home, and I’m only now getting back on track. So, it seems like the perfect time to reflect on what happens when I STOPPED intermittent fasting. A quick disclaimer: I started IF a few years ago after hearing about the benefits on a podcast, but I’m aware that it really doesn’t work for everyone. Women especially have some difficulties with this practice. So, if you find that IF is difficult for you, or you don’t feel great while doing it, you are not alone! I was travelling to attend a family wedding, so r Continue reading >>

Intermittent Fasting And The Ketogenic Diet With Dr. Mike Vanderschelden

Intermittent Fasting And The Ketogenic Diet With Dr. Mike Vanderschelden

Dr. Michael VanDerschelden is a brilliant doctor out of Huntington Beach, California. He has a book out called The Scientific Approach to Intermittent Fasting available on Amazon. He also has an amazing YouTube channel and co-hosts the Owners-Guide, which is a podcast started by Dr. Bergman. Today on the podcast, Dr. Mike educates us on intermittent fasting, the Ketogenic diet and so much more. Please welcome Dr. Mike VanDe. Listen To The Episode Here: Intermittent Fasting and the Ketogenic Diet with Dr. Mike VanDerschelden Dr. Mike, where are you from? I am from Seattle, Washington originally. I just say Seattle because really, it is 45 minutes south of Seattle in a place called Lake Tapps, which no one’s heard of. I keep it simple and say the Seattle name that everyone’s heard about. I hear it’s absolutely beautiful up there. I would say beautiful in the summer. That’s a keyword there. Hence, I’m in Southern California now because you hear about the gloom going on up there and it’s real. The seasonal depression is definitely real up there. It’s real. They have the cleanest air, the most greenery, green trees everywhere, beautiful mountains with great nature stuff. The snowboarding and stuff in the winter kept me afloat there but the sunshine is very important to me so I’m here. Mike, what made you want to move to beautiful Huntington Beach and start chiropractic school? Funny story, I actually think you know Andrew, my brother’s roommate. Me and him had a pact that when I was in undergrad, I basically got a pre-dental degree. That’s right because your dad is a dentist, right? My dad is a dentist. He owns three to four practices so I pretty much had the whole entire gates open for me that come in there, take over the practices. If I was just looking Continue reading >>

Buttered Coffee For Intermittent Fasting

Buttered Coffee For Intermittent Fasting

Butter for breakfast? Like, just butter? And some coffee. Sounds kinda strange. Right? If you are on a ketogenic diet and/or intermittent fasting, then it isn’t so strange at all! What is Intermittent Fasting? There are several ways you can practice intermittent fasting. Basically, you eat all your meals in a reduced time period. One of the most common way to practice intermittent fasting is the 16/8 rule. I have been following the 16/8 rule for quite some time, eating all my meals in an eight hour window and fasting for the remaining 16. This usually falls between 11 AM or noon and 7 or 8 PM. This way, the majority of the actual fast is at night, allowing you to sleep through it. There are a slew of benefits you can find from intermittent fasting, including: Physical benefits: brain health, reduced inflammation, insulin resistance and weight loss [1] Mental benefits: the simplicity of waking up in the morning and NOT needing to cook breakfast. Having just one less thing to think about in the morning can most certainly contribute to increased happiness. Not a bad gig, once you train your body to stop wanting to eat breakfast. Buttered Coffee Now that we have intermittent fasting covered, we can talk about why some people drink coffee with butter blended into it—also known as keto coffee. It’s all about ketosis. The human body can be set in a state of ketosis by eating a ketogenic diet, which is a lower carbohydrate, higher fat diet. Being in a state of ketosis allows your body to convert fat into energy, as glucose levels are low from eating fewer carbohydrates. [2] Since ketosis uses fat for energy, it is shown to be a proven method for weight loss. [3] Intermittent fasting can help the body enter a state of ketosis. Drinking buttered coffee can be a way to enhan Continue reading >>

16-8 Hour Intermittent Fasting

16-8 Hour Intermittent Fasting

According to Hugh Jackman, the 16-8 Intermittent Fasting method of eating is “all the rage“. This system of eating is easy on paper – you eat all your meals in an 8 hour window, and then “fast” for the next 16 hours. Does this system really work? Is it really a fast? Will it help you lose weight faster? Let’s take a closer look at the 16-8 Intermittent Fasting method, often just called 16-8 IF, or the 8 hour diet. First of all, let’s look at a typical eating pattern: Breakfast around 7am – 8am Lunch around 12pm – 2pm Dinner around 5pm-8pm An average person eats 3 times a day with some snacks mid-morning and mid-afternoon, with around 12 hours of eating followed by 12 hours of fasting (not eating). The 16-8 method just squeezes the eating window down to 8 hours and stretches the fasting period. So if you follow a 16-8 fast you will probably skip breakfast and then have a large lunch, say at 12pm, then eat every 2 hours until 8pm, and then fast: Lunch around 12pm Protein based snack around 2pm Protein based snack around 4pm Dinner around 6pm Protein based snack around 8pm There are now several branded diets which use this eating method, one of which is the Leangains system which was created by Martin Berkhan. He has a degree in Medical Sciences and Education, but taught himself about optimum nutrition, partly through trial and error, while weight training to build muscle. Not Just About the Timing or Fasting Following a 16-8 diet is not just about the timing. What you eat also needs to be chosen to meet your specific goals, whether you are looking to bulk up muscle or cut down fat. Read Peter Attia’s approach to diet to learn more about why you should be avoiding certain foods completely. Also take a look at how some top pro-bodybuilders eat before com Continue reading >>

What I’ve Learned From 2 Years Of Intermittent Fasting

What I’ve Learned From 2 Years Of Intermittent Fasting

Adopting a philosophy of self-experimentation can make a tremendous difference in your life. Choosing to experiment with new ideas can help you start a successful business. Choosing to experiment with sharing your work can launch your career as a writer or an artist. And choosing to experiment with different diets and workouts can help you discover a fitness and health strategy that works for you. Of course, self-experimentation is exactly the opposite of how most of us want to approach things. We would prefer that someone hand us a one-page sheet with the answers to our problems and say, “Do this and you’ll be good to go.” Furthermore, if someone shares an idea that seems outlandish or weird, most of us would rather dismiss it than experiment for six months to see if it can actually work for us. Just to be clear, I've made my fair share of mistakes and have dismissed ideas without trying them in the past. But in the case of intermittent fasting, which I’ll explain below, I’m glad that I decided to do some self-experimentation and see if it would work for me. I’ve been experimenting with intermittent fasting for more than 2 years and this is what I’ve learned… Free Bonus: I created an Intermittent Fasting Quick Start Guide with a summary of the benefits of intermittent fasting and 3 fasting schedules you can use depending on your goals. It's a quick 5 page PDF you can save and reference later as you try this yourself. Click here to get the guide, free. Intermittent Fasting: What It Is and How I Do It Here's a simple definition of intermittent fasting: you eat your normal amount of food in a smaller time frame. It's not a diet, it's just a pattern of eating that reduces your eating window each day to about 8 hours. For example, I usually eat my first meal Continue reading >>

Intermittent Fasting & Ketogenic Diet – The Science & Benefits Of Fasted Weight Loss In Ketosis

Intermittent Fasting & Ketogenic Diet – The Science & Benefits Of Fasted Weight Loss In Ketosis

There are claims that intermittent fasting not only aids weight loss but also improves brain health, cognitive function and even as a life extension tool. Fasting, of course, is not a new thing it has been around for centuries used by athletes, various religions and lifestyle gurus. There has been a lot of research and study into intermittent fasting science that suggests it has many applications in medicine. What is Intermittent Fasting Intermittent Fasting (commonly known as “IF”) is not dieting rather it is how you plan your diet or schedule when you eat. To fast means not to eat and diet is what you eat. Usually, you’ll find that most people begin their fast at bedtime, skip breakfast and not have lunch or anything to eat until early afternoon. Most people who plan their diet with an intermittent fast are doing so for weight loss as IF ramps up the bodies fat burning ability, particularly if your body is already in ketosis. Intermittent Fasting for Weight Loss & Fat Burning Intermittent fasting has the effect of prolonging the bodies postabsorptive state and limiting the absorptive state. By doing so increases the length of time the body uses its own energy reserves. What do absorptive and postabsorptive states mean? The absorptive state of your digestive system is the time in which your body spends absorbing food after you have eaten also called fed state. The postabsorptive state is the time in which your digestive system is empty in a fasted state and it is relying on the energy that your body has stored for such times. Most people, depending on what they eat are in a fed state for 3-4 hours after their last meal, some people only ever get out of being in a fed state when they’re sleeping. How does intermittent fasting help you lose fat? People who interm Continue reading >>

Your Complete Guide To Keto Intermittent Fasting

Your Complete Guide To Keto Intermittent Fasting

The keto diet and intermittent fasting (IF) are two popular diets for losing fat, gaining lean muscle mass, and boosting your energy levels. But could combining these two methods help you experience even greater results? In short, the answer is yes. Fasting on the keto diet is a simple hack that can accelerate your results and could provide even greater health benefits than just doing keto alone. Before we get into the how’s and why’s of intermittent fasting on the keto diet, here’s a quick rundown on what intermittent fasting is. What is Intermittent Fasting? If you’ve slept for 12 hours straight, you’ve practiced intermittent fasting without even realizing it. Intermittent fasting simply means that you go a certain period of time without eating — between 12 to 48 hours, to be exact — which is called a fasting window. However, when it comes to practicing intermittent fasting for specific health benefits, there’s some strategy to it, which is why it’s important for you to know the difference between the fed and fasted states. The Fed State vs. Fasted State When you eat every few hours, you’re in a “fed” state, which is when your body is busy digesting, absorbing, and assimilating the nutrients from your meals. Most of us remain in this state during the day, aside from when we’re sleeping. Fat burning isn’t a priority here. The reason why intermittent fasting can provide certain health benefits for weight loss is because it allows your body to enter the fasted state. Without an intake of nutrients and other extra work for your body to do, accelerated fat burning can now take place (1). 5 Key Benefits of Intermittent Fasting on the Keto Diet #1. Entering Ketosis Sooner As Perfect Keto explains, “since the keto diet is designed to force the bo Continue reading >>

Three Highly Effective Hacks To Help You Stay In Ketosis While Traveling

Three Highly Effective Hacks To Help You Stay In Ketosis While Traveling

You can watch the video version of this article by CLICKING HERE As you guys know, I’m big fan of the keto diet, and it can be hard for many to stay in ketosis while on the road. So in this post, I want share with you my top three hacks that will help you stay in ketosis while traveling. Intermittent Fasting. This first hack isn’t something that is super difficult to do but it helps out a TON when you’re traveling. I rarely, RARELY eat breakfast, especially when I’m on the road. I know that it’s kind of backwards thinking, because a lot of us were trained to believe that breakfast is the most important meal of the day, but skipping breakfast and doing a 16 hour fast is essential to staying in ketosis. The fast that I personally do is the 16/8 fast. This means I’m not eating for 16 hours, and then I have an 8-hour window to eat all my meals. Since I spend 8 of those 16 fasted hours sleeping, this isn’t a hard fast to do at all. I start eating at noon and I stop eating at 8pm. I won’t have my first meal until around noon. When I wake up, I’ll have my coffee and these things called exogenous ketones (more on that shortly) and what this does, is it puts my body into a mild state of ketosis. By skipping breakfast during my travels, it helps me get into ketosis a lot quicker and STAY there. Plus, it’s one less meal that I have to worry about. Even more so, fasting through breakfast can be especially great, because those breakfasts that they serve at hotels? They suck. No joke. The bagels, the fruit, the sugary yogurts, cereals, waffles, muffins and pastries are some of the WORST foods you can start your day with. Eating these foods immediately spikes your insulin levels, takes you out of fat burning mode and into fat STORING, and causes you to have energy Continue reading >>

Intermittent Fasting: The Primal Secret To Losing Weight And Keeping It Off Forever

Intermittent Fasting: The Primal Secret To Losing Weight And Keeping It Off Forever

I constantly get asked about fasting, especially intermittent fasting, usually by people looking to shortcut the initial stages of acquiring better health or trying to lose weight quickly. Fasting and intermittent fasting are often used by those trendy personal trainers or supposed health experts as a quick fix technique without knowing the theory and premise behind these strategies. There is a physiological reason why fasting works and is a natural progression in the Primal/Paleo lifestyle. That is, if it is done correctly. This topic is usually very confusing, especially for those just starting a weight loss or exercise program. That is why I never recommend that beginners incorporate or start an intermittent, periodic, or any, fasting program. That being said, I do think such a program has many benefits for those who have mastered the basic principles of the Primal lifestyle. I have personally experimented with fasting over the last several years and consistently use intermittent fasting as a way to stay in fat-burning mode. This being said, I do not do it every single day, but I do it a majority of the time depending on my physical exercise exertion and how I feel. What I discuss in this article will be a far departure from the usual information concerning proper nutrition, which is also why I created the Primal Power Method. For those of you unfamiliar with this concept of fasting, I only ask you keep an open mind, as there is no specific program that works for everyone. When it comes to health and wellness, this is simply another tool to add to your knowledge base. What is Intermittent Fasting? So what is intermittent fasting? It is often called periodic fasting, and both terms are interchangeable, as they basically refer to the same concept: Periods of not consum Continue reading >>

New Keto Meal Plan For Intermittent Fasting

New Keto Meal Plan For Intermittent Fasting

Our new low-carb meal-plan tool gives you everything you need to succeed on low carb. Meal plans, recipes and shopping lists – no planning required! Adjust and skip any meal – and the recipes and shopping lists adapt. We now have 31 low-carb week meal plans available – including keto, moderate, vegetarian, dairy-free and favorites – we’re adding at least one new plan every week. Here’s this week’s new plan: Enjoy a week of Asian meatballs, coconut salmon, grilled chops and lots more! This ketogenic meal plan is adapted for 16:8 intermittent fasting. It has two filling meals a day and keeps you below 20 grams of carbohydrates per day. Full meal plan → All Keto Meal Plans Our ketogenic low-carb meal plans are perfect for anyone who wants to maximize their fat-burning and results, while enjoying lovely and inspiring recipes. Protein is somewhat restricted in these plans to allow for ketosis, and more fat is added for satiety and deliciousness. This week’s keto meal plan offers a creamy blue cheese casserole, wonderful Thai flavors in our sesame salmon with fried cabbage and two fantastic meals from Kristie Sullivan’s kitchen. If you’ve never tried “Gumbalaya” or KeDough pizza before, you really should! You’ll enjoy all of this and plenty more while staying below 20 grams of carbs per day. Full meal plan → Like our first quick and easy meal plan, this week’s meal plan is perfect if you want to eat keto with hardly any cooking. These delicious meals are amazingly fast to make (15 minutes or less, some just 5 minutes), very low in carbs, below 15 grams per day, and they’ll keep you satiated for a long time. Full meal plan → These delicious meals require few ingredients and only 20 minutes to cook during the week and around 30 minutes on the Continue reading >>

The Keto Diet Podcast Ep. #031: Strategies For Intermittent Fasting

The Keto Diet Podcast Ep. #031: Strategies For Intermittent Fasting

Interview with Jimmy Moore, ketogenic and fasting author, health advocate, and podcaster, about personalizing an intermittent fasting practice that feels good in your body. We chat about setting yourself up for fasting success, how to heal your body with intermittent fasting, who shouldn’t fast, and how to approach women’s concerns with fasting. For podcast transcript, scroll down. SHOW NOTES + LINKS TIMESTAMPS Must-do actions before you start intermittent fasting (13:40) Fasting vs. severe food restriction (31:58) Concerns with women and fasting (41:56) PARTNERS OF THE KETO DIET PODCAST Get the nourishment your body deserves and try Vital Proteins collagen protein, gelatin or liver capsules today. Thrive Market 35% savings – get an instant 35% off your favorite premium organic products. All you have to do is enter your email address, and the discount will be applied to your cart! *US only Instant 20% off savings on paleovalley Organ Complex. A super multivitamin made from a combination of grass-fed/finished beef liver, heart, brain and kidney. TRANSCRIPT FOR THIS EPISODE Leanne Vogel: You’re listening to episode #31 of The Keto Diet Podcast. Today we’re chatting about steps to take before you intermittent fast, how to reintroduce food after a fast, fasting versus dieting, and validating concerns with fasting for women, so stay tuned. Hey. I’m Leanne from healthfulpursuit.com, and this is The Keto Diet Podcast, where we’re busting through the restrictive mentality of a traditional ketogenic diet to uncover the life you crave. What’s keto? Keto is a low carb, high fat diet, where we’re switching from a sugar burning state to becoming fat burning machines. If you’re in need of keto recipe food prep inspiration, I’ve prepped a free, seven-day keto mea Continue reading >>

Ketosis And Intermittent Fasting For Women

Ketosis And Intermittent Fasting For Women

Simple Guide to Intermittent Fasting If you are active in the health and fitness world chances are you've heard of the term "intermittent fasting" and if you are unsure of what it really easy, here is a simple explanation. Intermittent fasting is when you go 12-16 or more hours of not eating anything and only drinking water. Many practice intermittent fasting for it's weight loss and other health benefits. One common misconception is the fasting is the same as calorie restriction. This is simply NOT true. If you are fasting you are not restricting your calorie intake, instead, you are simply restricting your eating window during the day. Intermittent fasting is often a diet technique that is used to over come a weight loss plateau. While going this long without eating might sound difficult at first, you have to consider the time at which you eat dinner and account for the hours afterwards till your next meal. So if you eat dinner at 7pm you might not have breakfast till 7 to 10 in the morning. You might have days that counted as intermittent fasting without even knowing it! So what benefits does intermittent fasting have for those who practice it? Benefits of Intermittent Fasting The benefits of intermittent fasting are largely backed by science and research. These benefits include the following: ​ Increases Energy Could boost the immune system Been shown to improve cognition, memory, and help with clear-thinking Can make you less insulin resistant and staving off fat Can make you more resilient towards stress Accelerated fat burn during fasting period While there are many benefits of intermittent fasting, if done incorrectly it can actually cause a hormonal unbalance in women. This is because women are more sensitive to signs of starvation. If the body thinks that it Continue reading >>

Both Ketogenic Diets And Intermittent Fasting Have Great Benefits. Why Not Incorporate Them Both Into Your Life?

Both Ketogenic Diets And Intermittent Fasting Have Great Benefits. Why Not Incorporate Them Both Into Your Life?

Intermittent fasting and ketogenic diets are getting a lot of attention. Intermittent fasting, many people have a hard time wrapping their brains around these concepts. This is mainly because we have been told for years now that we should eat 6-8 small meals a day to keep our metabolism going (the complete opposite of intermittent fasting), and that the brain thrives on carbohydrates and simple sugars, and therefore, we must consume these to fuel the brain (the complete opposite of ketogenic diets). There are many different types of intermittent fasting that are out there. You might have heard of some of these time-regimen based diets: Lean Gains, The Alternate-Day Diet, and The Warrior Diet. Intermittent fasting is also being used by many athletes to decrease body fat and promote healthy weight maintenance. Research has shown that this can help with obesity, metabolic concerns, insulin resistance, heart disease, and neurological concerns like Alzheimer’s. When we look at intermittent fasting, we change the eating schedule to allow for periods of time where food is not being ingested. In a nutshell, you eat the food you want to eat but in a smaller time frame. Some people incorporate it into their daily life and eat for 8 hours a day and fast for 16 hours a day. Others will incorporate 1 or 2 days a week where they fast for the entire day. This includes some people that fast from lunch one day to lunch the next day. To properly accomplish intermittent fasting, it is necessary to eat real whole foods. You must eliminate cravings to accomplish appetite control and satiety. To get the most benefits, I truly recommend incorporating intermittent fasting with another known beneficial lifestyle: The Ketogenic Diet. The ketogenic diet has been around since the early 1900s. It Continue reading >>

More in ketosis