Are We Living in “Generation Fat”
There have been more words written about how to lose weight than any other subject on the planet. Yet, today, as a collective group, humans are fatter than ever.
This simple fact should tell us that our approach to reducing body fat isn’t working. The conventional wisdom to cut back on calories is not making us slimmer – it’s making us even fatter!
In this mega-article, you will identify why millions of people are unable to make traction on their weight loss goals.
You’ll then discover that the real cause of fat gain has nothing to do with calories and everything to do with the hormone insulin.
We’ll show you the fastest and most effective ways to reverse your insulin levels and finally open the floodgates to dramatic fat loss.
What’s the Real Cause of Obesity?
Before you can solve a problem, you need to understand what is causing it. If you don’t, you are likely to put all of your efforts to fix it in the wrong place. Deep Link
Well, for decades the powers that be have been unable to understand the real cause of obesity. They thought they had a handle on it – but the fat epidemic that we are now facing patently shows otherwise. It turns out, they’ve been putting their attention in the wrong area.
Yet, understanding what the underlying cause of obesity is is the key to getting on top of the problem. Of course, the prevailing wisdom is that we DO know – it’s consuming too many calories. If you eat too many calories, people say, you will gain weight.
The truth is that calories are not the proper measure of food in terms of losing body fat. The conventional weight loss wisdom tells us that reducing calories will lead to a weight reduction.
While this sounds both logical and reasonable, it’s not actually true. You might lose weight for a few months on a calorie restricted diet. But, all the studies show that, after about 6 months, your weight will plateau and then, inevitably you’ll pile the weight back on, usually with a little extra for good measure.
Why does this happen?
People assume it’s because the individual has failed to maintain their diet – they’ve fallen off the wagon and allowed those extra calories to sneak back in. Yet, that is usually not the case – the real reason is far more interesting.
Your Body is Smarter Than You Think
Your body has an inbuilt survival instinct. That means that it will make adjustments to cater to the environment that it finds itself in. When you restrict your calories by a certain percentage, over time your body will reduce it’s metabolism by a matching percentage.
As a result of this metabolic change that your body has made, the calories that go out will go down to match the amount of calories coming in. If for example, you cut your daily caloric consumption back from 2000 calories per day to 1500, your metabolism would also reduce to 1500. Take control and upgrade your body, mind, and your life at Bulletproof.com
Because the body has adjusted to what you’re doing, you are not going to lose weight.
The calorie restriction theory also fails to stack up under logical scrutiny. You’ve probably heard that if you cut back by 500 calories per day, you can lose a pound of fat per week. That’s because there are 3,500 calories in a pound of fat and 500 calories multiplied by seven days equals 3,500 calories.
If this type of calorie restriction works, then, by extension, you will lose 100 pounds in 100 weeks – and in 200 weeks you’ll weigh nothing at all! Deep Link
Clearly, this cannot be the case. That is because, very early on in the process, your body adjusts to what you are doing. If it senses that there is less energy going in, it will reduce the amount of energy coming out. As a result, you will have less energy and will function more slowly – but you will not lose weight!
It’s interesting to note that the same thing happens in reverse. In a famous study in the 1960’s, researchers fed excess calories to a number of college students in an attempt to make them gain weight. However, most of them gained very little weight. And, any weight that they did put on was lost when then went away from a forced feeding environment.
Even at around 10,000 calories per day, study participants were hardly gaining any weight. That is because the body increases its metabolism to accommodate increased caloric consumption.
Key Fact: When you try to adjust what you eat, your body also adjusts the metabolism.
Not a caloric imbalance – but a hormonal imbalance
So, far we’ve established that caloric reduction doesn’t work as a fat loss strategy. The body is simply too smart and will adjust to accommodate. People’s experience of failure after failure on calorie restriction should tell them that it’s not working. BulletProof Coffee
The crazy thing is that everybody keeps saying that it DOES work. So, when people fail, they blame it on themselves – not on the flawed theory of caloric restriction.
Worrying about calories is looking in the wrong direction.
So, where should we be looking? LifeExtension.com
The answer has to do with our hormones – specifically insulin.
Why Insulin Can Be a Treacherous Necessity
Insulin is a storage hormone. When you eat, your sugar level rises, which causes your insulin level to go up. Some of that food energy is stored in the body. When you are not eating, your insulin levels go down and you are able to pull out some of that energy that you have stored throughout the day.
The thing that adds weight then, is not taking in too many calories, but having excess insulin in your body. In fact, the main side effect of taking insulin is weight gain.
Key Fact: Insulin is what drives weight gain, not excess calories.
What Drives Up Insulin?
Now that we know that it is insulin and not calories, that drive up weight, we can focus on solving the problem.
Simply by looking at what drives up insulin and doing what we can to make sure that we are avoiding those things.
We’ve known for a long time that refined carbohydrates and sugar stimulate a lot of high glucose and weight gain. Both of these food types also drive up insulin.
In addition to carbs, protein also drives up insulin levels. As a result, we don’t want to be taking in too much protein.
Key Fact: In order to lose body fat, you need to decrease your insulin levels
Why You SHOULD NOT Eat Every Three Hours
If you are eating constantly throughout the day, you will be constantly stimulating the release of insulin. This will inevitably lead to weight gain, just as surely as if you were given an insulin shot.
Yet, we have been told by nutritionists over the last couple of decades that we should be eating every three waking hours. This is especially so if we are trying to build lean muscle tissue. We can now appreciate that this is not a wise course of action. Every time we eat, regardless of what it is we are eating, we are driving up our insulin levels, which will lead to weight gain.
What is a Low Carb Diet?
Of the three macronutrient – fat, protein, and carbohydrate – it is carbs that most lead to insulin release. So, when assessing carbs, we need to be focused on how they affect insulin release.
By concentrating on whole, unprocessed foods, your insulin effect will be greatly reduced. On the other hand, processed food will give you the highest insulin effect. Processed foods, such as flour, have been stripped of fats, fiber, and protein to leave just the carbohydrate content.
Rather than focusing on measuring grams of carbohydrates, learn to see each food as an individual, with it’ own nutrient profile. Use the glycemic index as your guide, focusing on low GI carbs.
It Ain’t About Calories!
By this point it should be clear that the focus on calories is not only counterproductive, it is downright dangerous. People have known for hundreds of years that candy will make you fat, while broccoli won’t. Even if you ate 2000 calories of broccoli, you won’t get fat.
Yet, the conventional calorie counting wisdom is that 1000 calorie of sugar is the same as 1000 calorie of salad. The reality is that it’s not even close. The insulin response will be markedly different.
So, a calorie is not a calorie – you need to consider the specific insulin response of the foods that contain those calories.
What’s the Best Way to Lower Insulin?
We’ve already identified certain types of foods that spike insulin. We can now begin to devise a program to combat what we now know to be the real cause of obesity.
That program will involve a high fat, low processed carb, whole food diet. However, fasting is the most efficient way to lower your insulin. That’s because, to a greater or lesser degree, all foods raise your insulin levels. This includes proteins. Deep Link
Which is Better: Fasting or Low Carbs High Fat?
Both fasting and going on a Low Carb, High Fat (LCHF) diet will allow you to dramatically reduce your insulin levels, with the result that you will lose body fat quicker than you ever thought possible, But which method is the best?
A 2015 study by Nuttal, et. al put a low-carb, high-fat diet head to head with a fasting diet to determine which one was more effective at lowering insulin and glucose levels in patients with Type 2 Diabetes.
The low-carb, high-fat diet was very effective, reducing blood sugars dramatically. Fasting, however, was even more effective. The reason is simple – lowering your carbs is the most effective way to lower your insulin response. The lowest you can go is zero carbs – and that is precisely what you get with fasting!
In the study, the carb free diet and fasting were compared to the Standard American Diet (SAD).
The macronutrient breakdown on the SAD is as follows:
- 55% Carbs
- 15% Protein
- 30% Fat
This compares to an LCHF diet, which, in the case of the study, was . . .
- 3% Carbs
- 15% Protein
- 81% Fat
In both cases, the caloric intake was calculated as 24kg per kg of body weight. That meant that a 70kg man was getting 1750 calories per day, spread over three meals.
From this, we can be sure that the reduction in blood glucose seen in the carb restricted diet was not due to calorie restriction (as many doctors would claim) because both the LCHF diet and SAD diet had exactly the same number of calories!
The 2015 study also dramatically demonstrated how the Standard American Diet sends blood glucose levels through the roof.
As effective as a LCHF diet is in controlling insulin and blood sugar, it is not as powerful a vehicle as fasting. This becomes evident when we focus on the study results as they pertain to insulin levels rather than blood glucose. Deep Link
After all, insulin, rather than blood glucose, is the major culprit when it comes to Type 2 Diabetes and obesity.
The study showed that, while the LCHF diet was able to lower insulin levels by 50%, fasting was able to lower them by another 50% – that is staggering!
But it makes sense. With fasting, you are not stimulating insulin by the very act of eating, regardless of the content of your food. Of course, there is no carbohydrate content to spike your insulin levels. In addition, you are not consuming protein, which also has an insulin spiking effect. Take control and upgrade your body, mind, and your life at Bulletproof.com
The only way to achieve a more effective lowering of insulin would be if we were to eat a 100% fat diet. That, however, is neither healthy nor practical.
The 2015 study, then, made one thing abundantly clear –
the best way to drive down your insulin levels is to fast.
In fact, fasting and a low-carb, high-fat diet are so effective as dietary strategies to reduce insulin levels that Type 2 Diabetics do not need to take medications at all – they could reduce their condition with these two methods alone!
What’s the Story with Glucagon?
We’ve mentioned that insulin, rather than glucose, is the main driver of overweight. So, where does glucagon fit into the equation?
Glucagon is a hormone that, in concert with other hormones, controls the levels of sugar in our blood. It is a key factor in the stability of our glucose.
Glucagon has three key functions:
- Stops blood glucose levels from getting too low
- Prevents the liver from eating too much glucose
- Helps to produce glucose on amino acid molecules
Glucagon works closely with insulin to achieve these ends. Protein rich meals stimulate the release of glucagon. BulletProof Coffee
Either increasing or decreasing the levels of glucagon in the body does not have any effect on weight gain. Therefore, it is not relevant to the fat loss debate.
So, Why Does Insulin Drive Fat?
Having identified what the real cause of overweight is, the next logical questions become why and how does insulin bring on fat loss?
The simple answer is that science doesn’t yet know for sure. What they do know is that obesity is essentially a disease of the brain. LifeExtension.com
The control of our appetite and everything else that regulates food lies in the hypothalamus. This part of the brain controls how much you eat by integrating all of the signals that are coming through your body. Deep Link
Obesity is clearly controlled somewhere in the brain. As to what it is, that controls that signal, we don’t yet know. Fortunately, from a practical standpoint, it doesn’t really matter how insulin causes obesity – the key point is that it does!
There is no doubt that when you lower insulin, you lose body fat.
The Beauty of Dietary Fat
One type of food that has a very minimal impact on your insulin levels is dietary fat. If you consume olive oil, for example, your insulin level will virtually remain the same. Dietary fats are also very filling, making them a good choice when you’re trying to lose excess fat.
The Vital Importance of Meal Timing
If you eat nothing, your insulin levels will fall to it’s lowest possible level. Obviously, we have to eat at some point, so the issue of meal timing and frequency becomes a critical factor in the control of insulin.
The conventional eat every three hours methodology will have us spiking our insulin levels six times every day. Meal frequency, in general, has been increasing over the decades.
Forty years ago we ate three times per day – breakfast, lunch, and dinner. Today, the average is between five and six times per day, meaning that we have almost doubled the number of times that we eat.
Stop Snacking – NOW!
A lot of people follow an eating pattern that looks like this . . .
When we constantly stimulate insulin in this way, we are constantly telling our body that we need to store some of this energy. So, when you eat, your insulin levels go up and you store some of the energy as protection for later, when you are not eating.
In a fasting state, the exact opposite happens. Your insulin level falls, and you take energy that you have stored away and you burn it up as energy. The eating pattern followed by the Western world a hundred years ago followed a balance that allowed this system to work well. Over every 24 hour period, we ate for twelve hours, spread over three meals and then we fasted for 12 hours.
Now it is vastly different. Most people eat as soon as they get up in the morning and then, throughout our entire waking period, we are constantly eating more food. As a result, we never let our bodies go into a fasting mode. Rather, we are always eating – and always storing energy. The only time we are actually in a fasting state is when we’re sleeping for 6-8 hours each night.
So, we’ve gone from 12 hours of feeding and 12 hours of fasting to around 18 hours of feeding and just 6 hours of fasting. It’s no wonder we’re gaining weight!
Back in the 1970’s, when kids came home from school and began searching for a snack, they were likely to get their hand slapped with the admonition that you’ll ruin your dinner if you eat now.
Today, it is the exact opposite. Parents encourage their kids to eat a snack when they get home from school. So, they’re constantly eating.
Yet, ask a 5-year-old child how to lose weight, and they’re likely to tell you to skip a few meals. It just so happens that the simple logic that causes a child to answer that way is right on the button.
Introducing Intermittent Fasting
When you skip meals, your body goes into the fasting mode. This is a normal process that we should follow every day. Doing so allows your body to pull out some of its stored energy. In fact, the very word breakfast means to break your fast. This implies that you should be fasting every single day.
Intermittent fasting allows you to revert back to the way that our forebears ate – and fasted. Doing so has many benefits to your system. It allows you to let your body lean itself out of the excess sugar and fat that you’ve ben storing up inside your body over the years.
People have known about the benefits of fasting to clean out their system for hundreds of years. They sometimes call it different things, such as cleansing and detoxing. The general concept, however, is the same – you let your body drink water, or tea, while your body cleans itself out. Take control and upgrade your body, mind, and your life at Bulletproof.com
Is It Starvation?
Fasting can be an emotive word – it brings up images of people starving to death on self-imposed protest fasts or children in the 3rd world who don’t have enough food to eat.
Starvation is the involuntary absence of food. It’s when you don’t have anything to eat and don’t when that situation is going to change. That is not a healthy thing. BulletProof Coffee
That, however, is not what we’re talking about here. The fasting that you need to follow in order to get control of your weight is a healthy voluntary temporary restriction of calories. Deep Link
Just think back to the caveman days when humans had to hunt for their food rather than buying it down at the local Walmart. They ate when the food was available, which normally wasn’t three times per day. Their bodies had the ability to store energy for the times when they didn’t have anything to eat. When they didn’t have anything to eat their bodies would eat their own fat – which is simply stored food.
The same thing occurs when you go through a period of fasting. You are eating the food that you’ve stored away in the form of body fat. That is the way we were designed.
Of course there are many organizations out there who have vested interests in us not fasting. Imagine what would happen to the bottom lines of all the food and pharmaceutical companies if the majority of people decided to regularly fast.
As a result, the culture of fasting has been denigrated in the Western world. It is viewed as off-beat, hippy oriented and counter culture. However, there are a lot of cultures around the world who have a long tradition of fasting and still practice it today.
Fasting is intertwined in the practices of many of the world’s religions. Buddhists often fast from twelve noon until the following morning, which is about and 18 hours fast.
In the Muslim faith, there is the holy month of Ramadan, during which you can’t eat from Sunup to Sundown. However, many people tend to binge eat before and after the Sun rises and sets, negating the natural benefits of the practice. Deep Link
In the Catholic religion such traditions as the 40 Days of Lent and eating fish on Fridays, have largely gone by the wayside.
We can see, then, fasting has always been a part of cultural practices.
In the last century, however, it has been watered down as the influence of the ‘eat and drink for tomorrow we die’ mentality has taken hold. It’s hardly surprising, then, that we’re now seeing a surge in cases of obesity and Type II Diabetes.
When you regularly fast, you are directly challenging these two conditions. Every time you fast, you’re cleaning out the excess sugar and fat.
If you are significantly malnourished, you should not be fasting. Children, women who are pregnant or breastfeeding should not fast because their bodies need nutrients.
However, conditions such as obesity and Type II Diabetes are conditions of over eating the wrong food. The root of the problem is too much sugar – fasting allows you to get rid of it.
A common belief associated with fasting is that you’ll always be tired. That is simply not the case. The body switches from burning food for energy to burning fat for energy. As a result, your energy level will stay the same. Shop Bulletproof Brain Octane oil
Fasting may bring on an element of hunger. But it won’t make you tired or lethargic. You’ll still be able to go about all of your normal activities because you’re simply accessing all of the fat that you have stored away.
It does take time for your body to adapt from burning immediately supplied food, mainly in the form of carbs, to burning stored fat for energy. The first couple of times you do it, it will be difficult.
People who follow the ketogenic diet refer to the keto flu or keto-adaptation. This is the time that your body is switching from burning sugar for energy to burning stored fat for energy. LifeExtension.com
So, you can expect that, over the first two to three weeks of intermittent fasting, you will feel pretty lousy. During this time, your body is not used to burning up stored body fat. Once it kicks into gear, however, your system will balance itself and you will be set for life.
Key Fact: Fat is simply stored food, that is being hoarded for times that we don’t have anything to eat.
Now that we understand what stored body fat is, it’s easy to appreciate that if we never…NOT have anything to eat, we’ll never burn that fat off. Yet, as we’ve already seen, we live in a society that is constantly eating. Hence the global obesity epidemic that we are faced with!
Here’s an illustration to help you to get the point of about why intermittent fasting is the solution to the stored body fat problem . . .
Imagine that you’ve got a refrigerator which you stock with food items that you are going to consume throughout the week. But you’ve also got a freezer. Now, every time you do your weekly grocery shopping, you buy an extra few items to throw in the freezer, just in case there comes a time when you can’t afford to buy your weekly groceries.
You follow this pattern every week – and every week you just eat what’s in the fridge, while adding more and more ‘just in case’ food to the freezer. Eventually, you have to buy a second freezer – and then a third. Because you keep feeding from the fridge, you never get to make use of any of your stored food.
That is the exact situation that happens with your body when you don’t fast. You are constantly eating, and the body, by way of the insulin that is elevated every time you eat, just keeps on taking a little bit of your food and storing it away for a rainy day. Because that rainy day – the time when you’re not eating – never comes, you just keep on getting fatter and fatter.
If you constantly have sugar coming into your liver, you will never burn your fat. Just like the fridge that is constantly filled with immediately accessible food, your body has no reason to access it. However, when you make the conscious decision to stop buying food from the store, it won’t take long before there’s nothing left in the fridge. However, this doesn’t mean that you’re going to starve – you simply grab some of the food you’ve stored in the freezer. Shop Bulletproof Brain Octane oil
The key is that you have got to get rid of all the food in your fridge. If you were to simply buy a little less food, you’d eat a little less and – as we’ve already discovered – your metabolism will adjust downwards to match the reduced energy levels that are coming in. You won’t actually eat into the stored fat that is around your body.
Fasting and Your Brain
We know that fasting is a great way to strip body fat from your body, but how does it affect your brain?
There have been very limited studies on the effect of fasting on the human brain, but we can draw some important conclusions from studies with animals.
It appears that severe deprivation of calories, as when you are fasting, causes the body to reduce the size of all of its organs in order to preserve energy – with the exception of two organs. They are the brain and the testicles of males. BulletProof Coffee
From this, we can see that the brain is not impaired by fasting. In fact, quite the opposite is true – when we fast our cognitive functioning is improved. Anecdotal stories of Japanese prisoners during WWII who were starved back this up – they all reported an amazing degree of mental clarity.
We are familiar with that lazy brain feeling we get when we “stuff” ourselves with food. In fact, all we want to do is to sleep. Well, the opposite effect takes place when we don’t eat. If we look back to our ancestral origins this makes perfect sense. When the food ran out, we needed to be at our sharpest in order to get out there and hunt down new prey.
A 1995 study by Green, et. al, compared the performance of certain thinking tasks when done after having eaten and after a period of fasting. None of the required tasks were performed with less ability after the fasting period.
In another study, participants were deprived of food for two days and then tested with cognitive tasks, including those requiring reaction time, short and long term memory recall, focus and attention. No negative effect was seen. The food deprived group did not show any signs of negative mood change, either.
The results of these studies make it clear that, rather than slowing us down and making us lethargic, noncaloric periods actually make us sharper and more alert.
But, there’s more. A study involving elderly subjects revealed that lowering insulin levels as a result of fasting led to an improvement in the function of memory. Lowering the levels of body fat in the body also leads to an improvement in attention, reasoning and higher functioning.
There is evidence also that the risk of Alzheimer’s Disease goes up significantly with weight gain. Fasting is the best way to reduce body fat levels. It may also help to stop Alzheimer’s Disease from developing. Deep Link
Easing Into Fasting
Intermittent fasting – the periodic, short-term voluntary cessation of food intake – is the solution to getting rid of the stored food that takes the form of unsightly body fat on your body. But there are a number of variations of intermittent fasting that you can select from.
You may choose to ease into intermittent fasting slowly, or you may decide to jump in with both feet. Going slowly is probably the wisest courses for newbies. You can begin by gradually lengthening the time between when you get up in the morning and when you have your breakfast.
Let’s say that you had your last meal the previous evening at 8pm. You get up at 7am and usually eat breakfast at 7:30. That means that you’ve already been fasting for 11.5 hours. Start to extend this fasting period by moving out your breakfast. LifeExtension.com
Take it to 9am in the first week.
Then extend it to 10am.
At the end of the first month, you should have extended your fast until midday. That will provide you with a 16 hour fast and an 8 hour feeding window each day. This is, in fact, the most common pattern of intermittent fasting.
Alternatively, you can dive straight into a 24 hour fast. Here you stop eating in the early evening, usually around 6pm. You then go right through into the next day without eating anything until 6pm. You haven’t eaten for 24 hours, but you have taken in calories on both days. If you prefer this type of fast, you should work up to doing it 2-3 times per week.
To really speed up your fat loss, you can progress to multiple consecutive days of fasting. Of course, if you are on medication, you should consult your physician before attempting Intermittent Fasting. You will still be able to benefit from fasting, but your doctor will be able to help you to adjust your medications timing to suit.
Why You Should Stop Eating Breakfast
Once you get your body used to the concept of fasting, you should ease into the habit of skipping breakfast. Doing so will automatically out you into a 16 / 8 fast.
Of course, we’ve been conditioned in the belief that breakfast is the most important meal of the day. Yet, there is no validity in that statement. It is no more important than any other meal. The fact that most people’s breakfasts are filled with processed carbs makes the claim even more dubious.
Breakfast is the meal that breaks our overnight fast. However, there is no rule that dictates at what time we have to do that. If you want to break your fast at midday, you’re not going to be struck by lightning. Of course, when you do so, you have in effect skipped breakfast and gone directly into lunch.
Skipping your breakfast makes sense beyond a fasting level. Early in the morning, people are rushed. As a result, they grab the quickest, most convenient breakfast food at their disposal – usually some form of highly processed cereal. That means that they are pouring a tome of sugar down their throat, which is going to massively spike their insulin and lead to even more fat storage.
Skipping breakfast, then, makes your life a whole lot simpler while helping your body to eat away at its fat stores.
Be Prepared for Challenges
As with anything new, intermittent fasting will be challenging to break into. One of the biggest challenges will probably be the negative comments of other people. With the best of intentions, they’ll tell you that what you’re doing is crazy. People will use bro science to try to convince you that you’ll be forcing your body into starvation mode. BulletProof Coffee
You can rest assured, however, that intermittent fasting is a scientifically sound, perfectly logical and natural method of reversing insulin levels in order to combat obesity. Many thousands of people have used it and are using it to get their bodies back – and so can you.
Will I Be Constantly Hungry?
Many people think that going on a fast will cause them to be in a constant state of hunger. The truth is that the majority of people find the exact opposite – fasting actually leads to a reduction in hunger. How can this be? Deep Link
There are many reasons that a person may become hungry –and most of them have nothing to do with us actually being hungry. One of the biggest reason we get hungry is because we have become conditioned to eat at certain times. When the clock hits 7am, 12pm and 6pm, the majority of us expect to be eating. We tell ourselves that we need to eat and then convince ourselves that we are hungry.
There are many more conditioned responses that make us think that we are hungry. Try going to a movie and not having popcorn and a coke. It’s not easy because that is what we have been conditioned to do. It’ got nothing to do with hunger at all.
So, how can we break out of the conditioned response to eating trap?
With intermittent fasting, when you begin on an intermittent fasting eating pattern, you are forced to break yourself out of the breakfast, lunch and dinner pattern. It’s usually the breakfast that goes, with the other two meals being compressed into a 6-hour time frame.
This will be tough at the start. You will get hungry at the conditioned breakfast, lunch and dinner times. It won’t take long, however, for this conditioned response to go away. When you do, you will have transitioned to an unconditioned response to food. That means that you will finally be eating because you are hungry.
When you discipline yourself to stick to your Intermittent Fasting periods of not eating, you will break yourself away from all of those other unhealthy conditioned responses.
By fitting overnight sleeping into your daily fast, you will find it much easier to stick to without having hunger pangs. All you have to do is to skip breakfast.
Will I lose Muscle When I Fast?
A lot of people who are keen to begin Intermittent Fasting in order to benefit from it’s potential to get rid of body fat are worried about losing muscle tissue.
They don’t need to worry. Shop Bulletproof Brain Octane oil
Intermittent Fasting and a low carb high fat dieting will help you to lose the fat. Resistance exercise will help you to build the muscle. The two are separate issues.
Even though the bodybuilding supplement companies would love to convince you otherwise, muscle gain is the result of working out. Of course, you also require a certain amount of protein. But, it is nowhere near the amount that the bodybuilding magazines (who are funded by the supplement companies) would try to convince us to that we need.
You can, in fact, build all the muscle you’ll ever need by taking in half a gram of protein per pound of bodyweight. By eating a low carb, high fat, medium protein diet, you’ll get that amount of protein with ease.
What about the concern that fasting will cause your body to burn muscle for energy when it runs out of glucose?
The answer is that it doesn’t. When you start your fast, your energy will come from a mix of carbohydrates, fat, and protein as you utilize the food that you have been eating previously. Because the body has a limited ability to store sugar, however, you will soon deplete the glycogen levels in your muscles cells. When that happens, you will begin to burn fat for energy.
At the same time, you will conserve, rather than burn up, muscle. Unlike fat, the consumption of protein does not go up. In a 2010 study, researchers studied the effect on muscle mass on a group of men who undertook alternate daily fasting.
The average level of lean body mass of the group at the beginning of the period was 52.9 kg. At the end of 70 days of alternate fasting (one day on / one day off), the average lean body mass was 51.9 kg.
From this study, we can see that fasting does not make us lose muscle mass. However, there was a significant amount of fat loss in the study group. That is what we would expect because the body is programmed to store fat for emergency energy stores. That is not the function of muscle tissue.
Can You Exercise While Fasting?
A lot of people believe that you cannot do justice to an exercise session if you go into it fasted. They base their belief on the idea that you need carbs for energy. If you don’t eat, you’ll be sluggish and lack training oomph.
Whenever we consume food, no matter what food it is, our insulin levels will go up. That insulin will direct the body utilize some of the food energy immediately. What isn’t used up straight away is stored as glycogen in our liver. But after the liver has run out of room to store glycogen, the remainder is stored as body fat.
Any protein that we eat is broken down into amino acids and either used to repair proteins or turned into glucose. Fats that are consumed go straight to the liver.
One of the main functions of insulin is to prevent the burning of body fat. All of the glucose that comes into the body from the foods we eat is sent around the body to be used for energy.
When you go on a fast, the opposite will happen to when you eat. The stored glucose in the form of fat will be burned up as energy. The fact that you aren’t eating doesn’t mean that you’ll be lacking energy. It simply means that you will be getting that energy from a different source.
When you’re fasting, your basal metabolic rate (BMR) stays the same as when you’re eating. The BMR refers to the amount of energy required to maintain our organs, breathing, and the operation of the circulatory system.
So, what happens when you have a fasted workout?
Your body begins to burn sugar in the form of glycogen. This occurs as a result of the liver breaking down sugar molecules. Glycogen stored in the liver will provide energy for 24 hours. This will be plenty to fuel you through your workout.
What about people who are involved in long-term athletic events, such as a triathlon? Well, there are things that you can do to tap into another energy source while exercising long term.
People who follow a keto diet, which is characterized by very low levels of carbohydrates, train their bodies to switch from using carbs as energy to using stored body fat. When your body transitions to burning body fat, you are not limited by the amount of glycogen in your liver. Deep Link
The more you follow a low carb diet – of which fasting is the ultimate form – the more efficient your body becomes at burning body fat for energy.
It is interesting to note that many top level athletes are turning to low carb diets, often in conjunction with intermittent fasting, in order to achieve their best bodies and their most effective training sessions.
A 1987 study by Knapik et. al considered whether a 3.5 day fast would negatively impact on athletic performance. It was shown that all of the key measures were not impaired in any way. These included anaerobic capacity, strength, and endurance.
There is, however, an adaptive period during which the body transitions from a carbohydrate burner to a fat burner. Often this takes about two weeks. During this time, athletic performance may decrease. That’s because the body isn’t yet used to tapping into stored fat as energy. But, once it does, you will have a virtually unlimited supply of energy to fuel your future workouts.
Simply lighten your exercise workload during the transition period. If you do weight training, lighten the loads and increase your reps for a couple of weeks or even take a week off from your training.
Why Fasting is the Easiest Option to Lower Insulin
If you have the choice between intermittent fasting and going on a low-carb, high-fat diet, which one should you choose?
Here are five reasons why intermittent fasting is the better option . . .
- It is Easy to Follow – when you try to follow a certain dietary pattern, you can easily become confused. Has this food got carbs in it? What about sugar? Can I eat fruits? Despite your best intentions, it’s easy to let the wrong thing slip in. Yet, when you fast, it’s easy – you simply stop eating!
- It is Free – When you try to eat a more healthy, low carb diet, you will inevitably find that your food will cost more. But going on a fast, doesn’t cost you anything at all. It’s the most cost-effective diet on the planet!
- It’s Convenient – Let’s face it, preparing meals can be a chore, especially after a long day at the office. Then there’s the time it takes to do your grocery shopping. Fasting frees up all of that time.
- It Gives You Choices – Maintaining an intermittent fasting lifestyle gives you the freedom to enjoy certain treats occasionally. Being on top of your food intake 98% of the time makes that piece of cheesecake that much more enjoyable – and it’s guilt free. Shop Bulletproof Brain Octane oil
- It is Flexible – If you are following a 16/8 fasting pattern, you are able to plan ahead to allow yourself to fit in special events. Let’s say you know that you’re going out for dinner on Saturday, but you normally stop eating at 6pm. You can simply change your cut off time to 9pm on that night and then, instead of fasting until 10 am on Sunday, extend that time out to 2pm. You’ll still be sticking to your 16/8 pattern – and you’ll be able to enjoy your night out.
Combining Intermittent Fasting with LCHF
We now know very clearly that they key to fat loss is the lowering of insulin levels. We have also identified that fasting is the best way to bring down insulin levels. The second best way is to eat a low-carb, high-fat diet.
Carbohydrates stimulate insulin release. High amounts of protein also boost insulin release. But fat does not release insulin at all. So, with very levels of carbs, moderate amounts of proteins and high levels of fats, we can control overall insulin levels. And nothing will keep insulin levels lower than the complete abstinence of food.
Combining Intermittent Fasting with a Low Carb, High Fat Diet is the ultimate one-two punch against fat. If you are on a 16 / 8 intermittent fasting plan, then eat a very low carb diet during your 8 hour re-feeding time. Rely on leafy green vegetables, meats, bacon, eggs and vegetable and coconut oil as your main food sources.
The two forms of eating control complement each other perfectly. When you maintain a very low carb diet, your body will go into a ketogenic state in which you will be burning body fat for energy.
When you are in this state, your hunger pangs disappear. You don’t even think about eating and meal planning or where your next meal is going to come from. The reason is that your body already has ready access to all the food it wants in the form of your stored body fat. This makes it much easier to maintain your fasting and your low carb eating plan.
When we realize that the average person has about 40,000 calories that your body can access at any time, there is always plenty of energy available. It’s no surprise, then, that you won’t need as much food as when you are a glucose burner.
In this article, we have identified that the real cause of weight gain is, not consuming too many calories, but elevated levels of insulin. In order to lose weight, we need to forget about the calories in /calories out mentality that keeps so many people on an endless spiral of weight gain.
Driving down our level of insulin will cause us to lose weight. BulletProof Coffee
In order to drive down insulin, we need to stop eating the way that the Western world has been conditioned to eat. That means no longer eating multiple meals each day in the belief that it will speed up the metabolism (it won’t). All it will do is to spike your insulin levels.
The way to lower your insulin levels is to stop eating the foods that elevate it. Of the three macronutrients, carbohydrates have the greatest ability to spike insulin. Taking in too much protein can also bring insulin levels up. However, eating fat has no effect on insulin. Deep Link
Following a very low carb, moderate protein and high-fat diet is the best way to eat to bring down insulin levels. Even better still, is to take in zero carbs and protein. You could conceivably do that with a 100% fat diet, but that is not practical. But intermittent fasting is.
The combination of intermittent fasting and a low carb, high fat diet is, therefore, the very best way to drive down your levels of insulin. In the process, it will allow you to use your stored energy reserves (body fat) for energy.
There is nothing else that will get you leaner, quicker.
Fattest Cities in America 2016[two_column_block style=”1″] [content1]1. Austin, Texas
2. San Francisco, California
3. Dallas, Texas
4. Seattle, Washington
5. Salt Lake City, Utah
6. Ogden, Utah
7. Orlando, Florida
8. San Jose, California
9. Raleigh, North Carolina[/content1] [content2]10. Cape Coral, Florida
11. Denver, Colorado
12. San Diego, California
13. Oakland, California
14. Charlotte, North Carolina
15. Phoenix, Arizona
16. Portland, Oregon
17. Boise, Idaho
18. Las Vegas, Nevada[/content2] [/two_column_block]