Does Intermittent Fasting Slow Down Your Metabolism?
It does a lot of things to your body and slowing down metabolism isn't one.
Intermittent fasting, or only IF, is one of the most studied strategies of all times.
Before we get started if you want to watch a video about it, you can subscribe to our Youtube channel and watch the video below.
But if you prefer reading, here we go!
What is Intermittent Fasting?
In the 60s, Yoshinori Ohsumi found out that intermittent fasting promotes autophagy, which is basically the process of renewing body cells.
In other words, autophagy is the anti-aging process and that's the reason you look better when you apply intermittent fasting in your daily routine.
IF is the strategy of managing your meals between eating and not eating to allow your body to promote health benefits you can't get if you always have food in your stomach.
In simpler words, it's not eating for some hours in your day.
IF has endless benefits for your body, such as:
Increases growth hormone
Regulates Insulin levels
Promotes weight loss
Reduces risks of diseases
Short-term Intermittent Fasting can increase metabolism by 14%.
How do you do Intermittent Fasting?
After your last meal of the day you will start your fasting. Make sure to eat plenty of salad, protein and rich-fiber meal, so, you will satisfied for longer.
IF will last from 12h - 16h. But don't worry, 8h you will be sleeping. So, actually, you will be only 4h - 8h wake drinking lots of water and coffee.
And remember, anything you eat will break the fast, so you are allowed to only drink water, coffee or tea, or anything that is zero calories.
It is much easier than you think. For me, 14h hours is just the sweet spot. You have to find out yours.
But don't rush, if you're really motivated to start doing it, don't think that doing more is good.
Stay on the 12h - 16h consistently and you will get all benefits.
Here is a summary of your 16h intermittent fasting routine:
8pm - Have a nice meal full of salad, protein and fiber-rich food
9pm - Stop eating and go to bed
7am - Wake up and do your normal routine (work, etc...)
12pm - Break the fast with a protein shake, or yogurt
1pm - Have your lunch normally
4pm - Protein snack, have your breakfast at this time
5pm - Hit the gym and take your post workout just after that
8pm - Have your dinner and repeat the process
In the first days can be hard but if you break the first-week barrier, you will introduce IF in your life easily.
Debunking Myths & Misleading Information
Despite of what people say out there, you don't have to skip any meal, you just have to shift it forward in your day, or change times.
One example is changing the time of your breakfast, instead of eating in the morning, you can have it as a protein snack in the afternoon.
Another misleading information is that skipping meals is beneficial. Not 100% true!
In the 8h eating window (24h day - 16h of IF = 8h eating window) you must eat all your stipulated calories and macronutrients, normally.
Does everyone can try intermittent fasting?
If you're pregnant, underweight or have a history with food disorder, IF can be bad for your health and even a trigger for bad habits.
But it's OK, intermittent fasting is just one of the strategies if you're trying to lose weight. If you can't try that, you can apply many other things.
Above all, you have to be in a calorie deficit to lose weight and get in shape.
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I hope you enjoyed it.
Keep Crushing it!