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16/8 Intermittent Fasting Ketosis

Mh Trials: Hugh Jackman’s 16:8 Diet

Mh Trials: Hugh Jackman’s 16:8 Diet

Intermittent fasting is the health trend that just won't die. Practiced by everyone from Terry Crews to Hugh Jackman, new research claims regular fasts make you smarter in addition to torching fat and boosting metabolism, upping your brain's cognitive funcitons. Sceptical? MH veteran David Morton went one further and took on the 16:8 diet for himself. Here's how he got on. A study presented at the aptly-named Obesity Society’s annual meeting has found that having your dinner before 2pm can reduce hunger cravings for the rest of the day, while boosting your fat-burning reserves. While it may up the chances of a midnight salvage for scran, it means that you're likely to be cramming in all of your meals in a six-hour window in the name of a better body. But is it really healthy? The research documented that the plan worked well on animals, but what happened when it came to humans? One of its earliest - and most famous - adopters is cover star Hugh Jackman. To find out, we put a MH writer through Wolverine's weight plan to see if he could slash fat from his body. Snikt! Get your dose of health news, weight loss tips and workouts straight to your inbox with our Daily Upgrade newsletter Email Hearst: We will also let you know about discounts and great offers from us, tick this box if you'd rather not know about these. Hearst Partners: Would like to send you information about discounts, special offers and promotions; tick here if you'd like to receive these. We promise you won't be bombarded. I have read and agree to the Terms and conditions and Privacy Policy. Lab rat profile Name: David Morton, 30 Job: Senior Editor, fasting sceptic Challenge: To follow Hugh Jackman’s Wolverine meal plan Claim: Cut body fat while you bulk up – quickly When Hugh Jackman snarled his way Continue reading >>

How Fast Can I Lose Weight With Intermittent Fasting On A Ketogenic Diet?

How Fast Can I Lose Weight With Intermittent Fasting On A Ketogenic Diet?

Keto and Intermittent Fasting You know that the keto diet will help you to lose weight fast. You’ve also heard that intermittent fasting is also a fat shredder. So, what would happen if you combined the two methods? let’s dig deeper and find out what that combination can do for weight loss. What is Intermittent Fasting? Intermittent fasting (IF) is essentially water fasting [as a break between eating. But, it’s not your typical water fast, where you deprive yourselves of calories for days or weeks on end. With intermittent fasting, you break up periods of water fasting with feeding windows. To get the most out of this process you need to fast for a minimum of 16 hours. Intermittent fasting is also referred to as the Warrior Diet and the Hunter / Gatherer Diet. Intermittent fasting is not a calorie reducing diet. To receive the fat burning benefits of IF, you do not have to eat less food. The only restriction is that you have to consume those calories within your feeding window. There are different variations to the diet, based on the number of hours of eating and non-eating. These range from the standard 16 hour fast with an 8-hour eating window, to a straight 24 hour fast one or two times a week. An example of a 24 hour-fast could be from 6 pm one day until 6 pm the next day. That means that you’d still be eating on both days – prior to 6 pm before you start on the first day, and after 6 pm the next day. During the period of fasting, it is really important that you stay hydrated. That doesn’t mean you drink gallons of water. Just don’t forget to drink, it’s important to have the correct viscosity in your cardiovascular system to keep things flowing as they should. Regardless of all the nonsense floating around about certain amounts of water per day (8 g Continue reading >>

Effects Of Eight Weeks Of Time-restricted Feeding (16/8) On Basal Metabolism, Maximal Strength, Body Composition, Inflammation, And Cardiovascular Risk Factors In Resistance-trained Males

Effects Of Eight Weeks Of Time-restricted Feeding (16/8) On Basal Metabolism, Maximal Strength, Body Composition, Inflammation, And Cardiovascular Risk Factors In Resistance-trained Males

Go to: Abstract Intermittent fasting (IF) is an increasingly popular dietary approach used for weight loss and overall health. While there is an increasing body of evidence demonstrating beneficial effects of IF on blood lipids and other health outcomes in the overweight and obese, limited data are available about the effect of IF in athletes. Thus, the present study sought to investigate the effects of a modified IF protocol (i.e. time-restricted feeding) during resistance training in healthy resistance-trained males. Thirty-four resistance-trained males were randomly assigned to time-restricted feeding (TRF) or normal diet group (ND). TRF subjects consumed 100 % of their energy needs in an 8-h period of time each day, with their caloric intake divided into three meals consumed at 1 p.m., 4 p.m., and 8 p.m. The remaining 16 h per 24-h period made up the fasting period. Subjects in the ND group consumed 100 % of their energy needs divided into three meals consumed at 8 a.m., 1 p.m., and 8 p.m. Groups were matched for kilocalories consumed and macronutrient distribution (TRF 2826 ± 412.3 kcal/day, carbohydrates 53.2 ± 1.4 %, fat 24.7 ± 3.1 %, protein 22.1 ± 2.6 %, ND 3007 ± 444.7 kcal/day, carbohydrates 54.7 ± 2.2 %, fat 23.9 ± 3.5 %, protein 21.4 ± 1.8). Subjects were tested before and after 8 weeks of the assigned diet and standardized resistance training program. Fat mass and fat-free mass were assessed by dual-energy x-ray absorptiometry and muscle area of the thigh and arm were measured using an anthropometric system. Total and free testosterone, insulin-like growth factor 1, blood glucose, insulin, adiponectin, leptin, triiodothyronine, thyroid stimulating hormone, interleukin-6, interleukin-1β, tumor necrosis factor α, total cholesterol, high-density lip Continue reading >>

Using A Ketogenic Diet And Intermittent Fasting To Break A Fat Loss Plateau

Using A Ketogenic Diet And Intermittent Fasting To Break A Fat Loss Plateau

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website. By using a ketogenic diet and intermittent fasting together you may find that you can break through weight loss plateaus and jump start your fat loss efforts. This is what I am tying to do. What is a Ketogenic Diet? The ketogenic diet (often termed a keto diet) is a very low-carb(less than 20 net grams per day), high-fat diet. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. For me it just makes sense and the science is there. My own family doctor follows a keto diet and is a huge proponent of this way of eating. That says a lot. How Does Ketosis Work? As mentioned, the diet limits carbohydrates (sugar and starch). When these foods are digested, they are broken down into blood sugar (glucose) in the body. More carbohydrate intake results in higher blood sugar. If we reduce carb intake and instead eat more fat and protein, it results in a switch in metabolic pathways from using sugar as a primary fuel to burning fat instead. As more fat is burned, some of it is converted in ketone bodies. As blood glucose and insulin level drop and ketone levels rise, the heart, muscle and brain switch to using more fat and ketones to fuel themselves. This state of “nutritional ketosis” has some powerful benefits. I Have Lost Over 40 Pounds in 4 Months With A Ketogenic Diet You can read the entire chronicle about my ke Continue reading >>

Intermittent Fasting: Everything You Need To Know

Intermittent Fasting: Everything You Need To Know

I believe in thoroughly enjoying life and enjoying delicious foods, but I'm also passionate about maintaining a lean, muscular physique. These two pursuits, if you've never personally tried juggling them before, can be extremely difficult to balance. That's why I've been following an intermittent-fasting (IF) eating plan full time for a while. With IF, you can eat the foods you want—within reason, of course—and still possess a shredded physique. But I'm not just now hopping on the IF bandwagon; I've been a proponent of it for many years. In fact, more than a decade ago, researchers from Yale University School of Medicine alongside a team at the University of Copenhagen explored fasting and fat loss, and their positive results in the lab have helped in my own pursuit of a lean physique ever since! If, like me, you're interested in living lean while enjoying some of your favorite foods along the way, IF may be exactly what you've been looking for. To help you decide, I'm going to answer some common questions about IF and offer some useful tips so you can get the most out of your fasting program. What Is Intermittent Fasting? Intermittent fasting is simply the practice of going an extended period of time taking in zero calories—basically drinking only plain water and either black coffee or tea. Many variations of IF exist, but my preferred method involves fasting for 16 hours, then eating all of my food during an eight-hour window commonly called the "feeding window." This type of IF is often called "16:8" fasting. Does Sleeping At Night Count As Hours Toward The Fast? Yes, it does. So, for example, if you have a protein shake right before bed, then wake up eight hours later, you're already eight hours into your fast with only eight more to reach your goal of 16. Wha Continue reading >>

An Evidence-based Look At The Autophagy Diet

An Evidence-based Look At The Autophagy Diet

Modern society has an obsession with food and with eating. Everywhere you turn, there are advertisements for different food products and food just seems to be constantly pushed at us. At the same time, food can have a strong impact on our emotions and many of the products in our stores are made and marketed in a way that makes us crave them. Our obsession with food is incredibly unhealthy and dangerous – but how do we break out of that? After all, we do still need to eat to live. One interesting idea is that perhaps our eating patterns are wrong. Do we really need to eat three meals (plus snacks) every day? Is being hungry actually something we should be avoiding at all costs? Or, might it be, that hunger is much more important than we typically assume? Those concepts are why there has been increased interest and research into a biological process called autophagy, along with the implications that an autophagy diet might have for our health and weight. Autophagy – A Basic Introduction Autophagy is a process that occurs in our cells. The name comes from two Greek words – ‘auto’ which means self and ‘phagy’ which means eating. So, essentially, autophagy means self-eating. That mightn’t sound especially appealing, but the process is interesting and important. Autophagy is a normal process within the body that involves the destruction of cells and proteins as well as turnover of various components of cells. The end result is that autophagy is necessary for the creation of new cells. Typically, autophagy will occur at a low level, but autophagy also responds to changes in the external environment. Specifically, autophagy response to stress and increases as a response to stress. One example of that type of stress is hunger and nutrient deprivation. By constant 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 >>

Intermittent Fasting And Fitness

Intermittent Fasting And Fitness

We’ve all heard the phrase: “To get big, you have to eat big.” This is true because you can’t build tissue, muscle, etc. without the building blocks of nutrient rich foods. It’s also said: “Everything has its season.” This is the truth behind intermittent fasting. Intermittent fasting is a controversial topic to some, because it’s often touted as a cure-all or magic bullet. It’s neither. But it is a tool that you should have in your fitness toolbox, and it probably wouldn’t be a bad idea for you to get very comfortable wielding it. [EDITOR’S NOTE: I, Brian, have just begun experimenting with fasted exercise and I have enjoyed it so far. I plan to see how the two areas can be used to push personal performance. So…you know…I’ll let you know.] When people hear me talk about intermittent fasting a few questions always come up. Am I going to starve? Do I have to deprive myself? Am I going to lose muscle or become atrophy? But first…what is intermittent fasting? Intermittent fasting is just that, intermittent. It’s not full fasting and it doesn’t go on for days at a stretch. Intermittent fasting is done within a 24 hour period with a fasting / feeding cycle. Your fasting / feeding cycle can be adjusted to your own schedule and other variables, such as nutritional needs, which you dictate. A common ratio is 16:8 – fasting for 16 hours with an 8-hour feeding window. It’s good to experiment with what cycle works best for you. During the feeding window, you can choose to eat one, two, three or whatever number of meals you choose. During the fasting window, there is no eating, snacking or calorie intake. Some people choose to allow things like gum, pre-workout, coffee and tea during their fasting period. Now, back to the questions I listed. Al Continue reading >>

Complete Guide To Intermittent Fasting

Complete Guide To Intermittent Fasting

Before I gave up grains, sugar and other foods which I used to believe were healthy (or at least not harmful), I had breakfast every single day. At least that's what all kinds of TV ads were claiming, promoting whole grains and cereals and other "healthy" breakfast options often loaded with sugar. Just the thought of skipping a meal made me feel guilty. Doing a full day fast seemed unnecessary and impossible to follow. But all this has just been part of the big high-carb, low-fat campaign. Myth #1: Breakfast is the most important meal of the day. As you will learn in this post, nothing can be further from the truth. I rarely eat breakfast - that's the meal I skip almost every day. Myth #2: You have to eat regularly, ideally 5 small meals a day. Once you get keto-adapted and not depended on glucose, this will change. Since your insulin levels will not spike, you won't have the need to eat regularly or in small portions (apart from diabetics which I discuss later in this post). Myth #3: You need to eat most of your carbs for breakfast because that's when your body uses them most effectively. You should try to eat your carbs throughout the day and not just in one meal. Furthermore, since our body is in fat-burning state in the morning, eating carbs in the second half of the day is more beneficial for weight loss. Myth #4: Never exercise on an empty stomach. It's bad for your performance and you'll lose muscles instead of body fat. As described below, for most people Intermittent Fasting is ideal for maximising the benefits of exercise for several reasons. What is Intermittent Fasting (IF)? Compared to calorie restriction, IF is not restricted in calories - it simply limits your eating windows to just a few hours a day. In effect, you usually fast for 14-20 hours or even up Continue reading >>

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

Some people need to be in ketosis for medical reasons while others need to be in a fat-burning mode for athletic competitions. Whatever the reason, I’ve conjured up tips on how to get into ketosis in 24 hours. Before I begin… These tips are purely from experience. While a lot of it has been backed by research, always take things with a grain of salt. There is no one size fits all diet that will turn you into superman. Anyways.. When I first adopted the low carb high fat keto lifestyle a couple years back, I became obsessed with it. To me it felt like I just struck a goldmine. It felt like some sort of esoteric subculture that no one knows about and those that do, have a leg up on their competition. With this newfound obsession, I spent hours on researching, implementing, and documenting how to get into ketosis as fast as possible. The science is out there. Study after study showing how beneficial being in ketosis is. Through trial and error, I’ve conjured up these tips on how to get into ketosis in 24 hours. Some of it is probably obvious and common sense but that doesn’t mean it isn’t effective. Starting Tips On How To Get Into Ketosis In 24 Hours Start Intermittent Fasting (IF) I’ve mentioned it in a previous post, here. Intermittent fasting is like peanut butter and jelly, like batman and robin, like a fork and spoon, like Hillary Clinton and Donald Trump (just kidding). But seriously. By prolonging the time in which you eat your first meal, your body begins to enter a fat-burning stage (ketosis). I emphasize intermittent fasting with the ketogenic diet because it speeds up the whole process in depleting your glycogen storages. My recommendation is to skip breakfast completely. A popular protocol that many people praise is the 16:8 hour fast. This means y Continue reading >>

Combining Intermittent Fasting And Ketosis

Combining Intermittent Fasting And Ketosis

One of the most frequently asked questions I get – after how can I do so many things in a single day – has to do with combining intermittent fasting and ketosis. Can you do it and whether or not it’s any good? Read this article and you’ll find out. When it comes to nutrition, then the majority of people are on a quest towards finding that one diet or secret hack that would allow them to get everything their hearts desire – delicious meals, bulletproof health, excellent body composition, abundant energy, elevated mood and greater satiety. In order to get them all, you would think you have to sell your soul to the devil. Which brings me to the nutritional strategies of intermittent fasting (IF) and the ketogenic diet (KETO). Both of them have gained a lot of rep in the health and fitness community – some of it is very good, some not so much. IF and keto contradict almost everything that’s recommended by the general public in regards to nutrition. Despite that, there are millions of people getting amazing results from it. However, there are others who can’t seem to make it work. After having coached many clients on how to combine intermittent fasting and low carb eating, I came to the conclusion that it’s indeed a very challenging and difficult ‘nutritionus[i]. The reason why most people fail is that they don’t have the slightest clue of what they’re doing. To mitigate that, I’m going to explain to you how it all works. In a society full of calories, ‘fasting’ has become the F-word that’s associated with images of starvation, obesity, anorexia, asceticism, and horror all at the same time. This is the result of contemporary eating habits based on snacking, refined carbohydrates and low fat bacon (yummm!). What intermittent fasting really refe 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 >>

Intermittent Fasting On A Keto Diet

Intermittent Fasting On A Keto Diet

Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful. On your ketogenic journey, it’s important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well. If your results have plateaued or you are thinking of starting a ketogenic diet, this article will provide you with a way to lose more fat and improve energy levels called intermittent fasting. If you need to learn how to calculate your macros, visit our Keto Calculator. Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy. There are 2 basic terms we need to understand here first: feeding and fasting. Your body is in a feeding state when you are eating your food, and you are in a fasting state when you are between your meals. The Approach Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch. Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. 24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days. I don’t recommend that you go straight for a 1-2 day fast, but begin by restricting you 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 >>

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 >>

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