#CoachTheah @Coachtheah #Fasting
Fasting offers a range of benefits, from improved insulin sensitivity to enhanced brain function to reduced inflammation and Weight Loss.
❤️What is Fasting?
It is simple... it is the periods of time when you are not eating!
Intermittent fasting is a way of eating that allows a window of time when eating can take place along with a window of time when the kitchen is closed. The goal of fasting is to optimize health and for some, promote weight loss. Rather than focusing strictly on what to eat, intermittent fasting also focuses on when to eat. Fasting has many health benefits when done correctly such as, improved metabolism, anti-aging effects, improved metal clarity, better blood sugar control, and enhanced fat burning.
When fasting, the body goes from a digestive state to one of repair and rejuvenation. During the fasting phase insulin levels drop in response to a decrease in blood sugar which in turn allows the body to utilize stored energy including fat. This metabolic shift turns on autophagy. You can think of autophagy as the bodies recycling service; damaged parts of cells are discarded and the working parts are reused.
In addition hormones such as human growth hormone increase which preserve our muscle and bone tissue.
Fasting is a stressor on the body (similar to how exercise is a stressor), therefore there is such thing as too much. When done correctly fasting leads to improved resiliency. When abused, negative side effects can occur.
❤️Fasting Essentials
✅Break your fast (first meal of the day) with a meal high in protein and healthy fats
✅Limit or avoid caffeine if you feel at all anxious or jittery during your fast
✅Drink water while fasting Gradually increase your fasting window Listen to your body.
✅If you are lightheaded, irritable or have another other symptoms, shorten your fasting window.
✅Perform low to moderate intensity workouts in a fasted state.
✅If you are new to fasting HIIT workouts, endurance training, and heavy lifting may not be best while fasting.
❤️How long Should I fast?
Start with 12-14 Hours
Stop eating after dinner
No Snacking between meals
❤️During your fast?
Water - whether sparkling or still, you can enhance it with lemon or lime for added flavor. Experiment with infusing water with berries, citrus, mint, or cucumbers.
Club Soda with lime
Tea - whether green, black, or herbal.
Coffee - opt for no sugar or sweeteners, but a splash of cream or milk is acceptable.
Link to the article "While you are fasting":Read more
❓ What happens if my blood glucose levels decrease?
That's the goal we're aiming for, but if it happens, it indicates that you are taking too much medication. In case of low blood sugar, it is important to consume something to raise it as it can be risky. Moving forward, it would be advisable to discuss with your doctor the possibility of reducing your diabetes medication.
❓What happens if my Blood Glucose levels increase?
It is possible for this to occur, as the body releases stored sugar into the bloodstream. If you haven't eaten and your blood sugar rises, the source of that sugar can only be your own body.
❓Will I get hungry during Fasting?
It depends... If you are fat adapted, you will have an easier time fasting. If you are a sugar burner, Yes it is likely you will get hungry. Slowly drink some hot tea or coffee and the hunger will slowly fade as your body starts burning your own stored sugar.
❤️How to Break Your Fast
Did you know that the word Breakfast was derived from "Break Fast", probably why you have always heard "Breakfast is the most important meal of the day". I believe this to be true... think about it, this is the first thing you are putting in your body after a period of 8-10 hours of rest..... You really don't want to start with a processed, high sugar, meal, do you?
To view your Break Fast Meal Plan, simply click on the Canva design link provided below: Visit the Canva design here
❤️Other helpful items
⬜ Practice Mindful Eating
⬜ Time Restricted Eating
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
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