INTERMITTENT FASTING STEP BY STEP 2023
If you have insulin resistance, it's going to cost you much more effort than a person without this problem to lose weight. That's why in this video, let's see what insulin resistance is, how it impacts your body, metabolism, weight, and overall health. Of course, let's also see how to solve it, as it's the starting point for many diseases.
Our body needs balance - balance in the hormones we have in our blood, balance in the amount of energy, and of course, balance in the amount of sugar we have in our blood. Under normal conditions, when we consume carbohydrates, our body releases sugar into the bloodstream as we digest them. If we release more sugar than necessary, a hormone called insulin, which regulates blood sugar, takes the excess glucose and stores it as energy, usually in the form of fat. Insulin is the hormone that protects us from excessive sugars, acting as our defense mechanism, and it prevents our blood sugar from rising above normal levels, maintaining it at around less than 100 milligrams per deciliter.
You've probably heard advice about reducing carbohydrate consumption everywhere, from people following ketogenic diets, paleo diets, Mediterranean diets, veganism, etc. This advice matters even if you have a normal weight. A person of normal weight, approximately 70-75 kilograms, usually has about 4 grams of sugar or glucose circulating in their blood. However, in the US, the average person consumes 31 times that amount of sugar, equivalent to 124 grams of sugar every day. So, even if you consider that you eat much better than the average person, you're probably still consuming excess sugar.
When we exceed the amount of sugar our body really needs, it deals with the excess in various ways. It may accumulate the excess energy as fat, primarily due to insulin, which, as I mentioned earlier, is a defense mechanism against excess sugars. Alternatively, it may bind the sugars to proteins, forming advanced glycation end products (AGEs), which are harmful substances for our cells, accelerating aging, and are entirely unnecessary.
Excess sugar in the blood also leads to an increase in insulin to compensate for the elevated levels. This rapid energy circuit and excess carbohydrate intake can quickly lead to energy crashes, sudden cravings for refined carbohydrates, fatigue, increased cholesterol levels, oxidative stress, hormonal imbalances such as polycystic ovary syndrome (PCOS) or reduced testosterone transforming into harmful estrogens, and even elevated stress levels and sympathetic activity.
Chronic elevation of insulin leads to our body responding by decreasing insulin's effectiveness to protect us, and paradoxically, the pancreas responds by producing even more insulin. Thus, every time we raise our blood sugar above normal levels, the produced insulin stores that energy as fat, both in our bodies and within organs like the liver, where it is particularly dangerous.
Insulin resistance not only causes weight gain but also hinders the use of fat as energy, making it difficult to lose weight, and it becomes a vicious cycle. The more insulin resistance, the less weight we can lose.
Insulin resistance is not simply about eating too many carbohydrates; our bodies have excellent mechanisms to eliminate excess sugar because it's harmful. However, if we disrupt these mechanisms, it can lead to insulin resistance. One of the main causes is elevated levels of fats in the blood, particularly triglycerides, which impede our body's response to insulin, making it less sensitive.
Your body stores energy as fat when cells are nourished. If your fat reserves are already saturated, you wouldn't want to promote this mechanism; you'd want to prevent it. One significant cause of elevated triglyceride levels in the blood is overweight and obesity. Inflammation is another cause; when we generate cellular damage through advanced glycation end products, it hinders normal insulin function, requiring more insulin and perpetuating the vicious cycle. Additionally, imbalances in gut bacteria can lead to various symptoms. For example, an excess of Firmicutes and Actinobacteria and a deficiency in Bacteroidetes can increase the risk of overweight and insulin resistance.
The most critical cause of insulin resistance is excessive consumption of refined carbohydrates, particularly sugars such as fructose, found in industrialized products like high fructose corn syrup. To determine if you have insulin resistance, you can measure the OMA index, which evaluates your blood glucose and insulin levels to assess your resistance risk. However, it's estimated that more than half of adults have insulin resistance due to high carbohydrate consumption.
To reduce insulin levels, intermittent fasting is effective; a pattern of 16 hours fasting and 8 hours eating with three daily meals can markedly reduce insulin. Consuming foods rich in prebiotics and probiotics can improve gut bacteria balance, reducing insulin resistance. Additionally, opting for a diet low in or at least moderate on the glycemic index can help stabilize blood glucose.
Supplementation with prebiotics, chromium picolinate, alpha-lipoic acid, magnesium, vitamin D, berberine, aloe vera, and cinnamon can also reduce elevated insulin levels. Regular exercise, particularly interval training during fasting, can help lower insulin levels. Reducing stress and cortisol levels can also aid in regulating insulin.
Insulin resistance is widespread and can lead to health issues. Making these changes can improve your overall quality of life and well-being.
When we want to practice intermittent fasting, there are several considerations to take into account: the fasting schedule, the type and quantity of food we will consume, how our metabolism functions, and whether we take any medications or supplements. Consider this video as a basic guide to step-by-step intermittent fasting.
Intermittent fasting involves a daily period during which you refrain from eating. The main reason people practice intermittent fasting is that this period without food allows your body to divert energy from the digestive process to other tissues, such as repairing damage and improving cell function. Intermittent fasting has sparked numerous studies on the physiological processes it triggers, such as autophagy, stem cell formation, and immune system enhancement, which offer various health benefits.
To understand intermittent fasting, you need to recognize what happens in your body during this period. After a meal, your blood sugar levels rise due to the sugars extracted from the consumed food. Hormones called hyperglycemic agents respond by increasing your blood sugar levels to utilize the sugars for energy or store them as glycogen in your liver. After about 2 to 4 hours, your blood sugar levels begin to decrease, and hormones known as hypoglycemic agents lower your blood sugar. At this point, your body starts using its glycogen reserves for energy.
Around the 8-hour mark of fasting, your body starts increasing the production of hormones that utilize your reserves and accelerate your metabolism. This leads to a boost in testosterone and growth hormone levels, both of which accelerate your metabolism and promote tissue renewal. This can be beneficial for individuals with low testosterone levels or those interested in increasing their life expectancy.
After 12 hours of fasting, your body depletes its glycogen reserves, and now it starts accessing fat reserves for energy. This is crucial not just for weight loss but also for accessing a sustainable source of energy that comes from fats. It is essential to note that this time frame may vary based on individual factors.
Intermittent fasting can bring several health benefits, including increased metabolic rate, hormone regulation, and tapping into fat reserves for energy. However, it is essential to approach intermittent fasting mindfully and consider individual needs, medications, and supplements to ensure its safe and effective implementation.
To improve health, intermittent fasting can help correct triglyceride and cholesterol levels. Understanding how your body utilizes energy during fasting is vital. Intermittent fasting usually starts at the 12-hour mark. However, individual factors like exercise or recent meals can affect when your body switches to using fats as an energy source.
The most critical phase of intermittent fasting occurs around the 16-hour mark, where your body begins breaking down old proteins to construct new ones. This process, known as autophagy, is crucial for tissue renewal and longevity. Reducing the accumulation of senescent cells through autophagy can potentially increase your life expectancy.
As fasting progresses beyond 20 or 22 hours, additional benefits emerge, such as increased production of stem cells. However, daily prolonged fasting is not practical for most people, but understanding these benefits can be motivating.
One approach to intermittent fasting is consuming one meal per day, ingesting all necessary nutrients within a small time frame. This intense form of fasting requires planning and dedication but offers significant benefits.
There are various levels of intermittent fasting, from basic and sustainable to more challenging and rewarding. Choose the level that best suits your lifestyle and gradually work towards more advanced fasting methods.
Intermittent fasting isn't about calorie restriction but about consuming your daily nutrients within a limited time window. It's essential to find an approach that aligns with your needs and goals, as consistency is key to reap the health benefits of intermittent fasting.
There are several ways to approach intermittent fasting. For beginners, the "limited fasting" option is a good start. During the fasting hours, you consume very few calories, generally less than 500 calories. While this may not be a true form of intermittent fasting, it is an easy and less intimidating method for those new to fasting.
Another option is the "restricted fasting" approach, mainly aimed at reducing insulin levels. During fasting hours, you can consume beverages such as bone broths, apple cider vinegar, herbal infusions, teas, and coffee (not roasted coffee, as it contains glucose). These beverages have minimal calories and won't significantly impact your fasting state.
For those seeking a more strict and perfect form of intermittent fasting, the "true fasting" method is ideal. This involves consuming only water and essential minerals like magnesium and potassium. However, supplements based on fats, such as omega-3, should be taken cautiously, as they contribute significant calories.
Exercise can play a role in intermittent fasting, but the best approach varies from person to person. If you want to burn fat and increase an enzyme called lipase, high-intensity interval exercises in a fasted state can be beneficial. However, if your goal is to gain muscle while losing fat, you might prefer to lift weights during fasting hours.
Regardless of the fasting method, it's crucial to maintain a good diet that keeps your blood sugar stable. Avoid foods that rapidly increase blood glucose levels, such as cereals, sweets, and some fruits or tubers. A diet with a low glycemic index can help stabilize your blood sugar and promote overall health.
Whether you follow a vegan or paleo diet, focus on foods that do not cause rapid spikes in blood sugar. Keeping your glucose levels stable is not only important for intermittent fasting but also for long-term health.
When it comes to nutrition, a diet rich in vitamins, minerals, proteins, and even carbohydrates can be beneficial. However, it's essential to focus on slow-digesting carbohydrates that won't cause rapid spikes in blood sugar. Many people associate carbohydrates with fast-acting sources like baked goods, desserts, and sweets, but there are plenty of other carbohydrate sources suitable for intermittent fasting.
Diets that work well with intermittent fasting include the Mediterranean diet, Paleo diet, and ketogenic diet. These diets generally have a low glycemic index, meaning the foods within them don't raise blood sugar levels rapidly. It's essential to use this information as a basic guide when starting intermittent fasting and experimenting with how your body responds to different dietary approaches.
The number of fasting hours needed for good results depends on individual factors and metabolism. Some people thrive on one meal a day, while others may struggle with it. To start, consider restricting your eating window to 12 hours, gradually reducing it by two hours every 10-15 days until you find a comfortable fasting duration. Listen to your body's signals to determine how many hours of fasting work best for you.
Intermittent fasting is not a rigid practice; you can adapt it to your life. If you have a social event or special occasion and break your fasting window, it won't affect your overall progress. Intermittent fasting's benefits are cumulative, and longer fasting periods tend to yield more significant long-term advantages.
If your goal is weight loss and you hit a plateau, it might indicate hormonal imbalances. In this case, consider getting a hormone test to identify any issues with thyroid, insulin, cortisol, estrogen, progesterone, or testosterone levels. Addressing these imbalances will help you continue losing weight effectively.
For those aiming to build muscle, it's still possible with intermittent fasting. However, longer fasting periods might hinder muscle growth, as your body may prioritize using tissues for energy. A 16-8 fasting pattern can be suitable for building muscle and reducing body fat, as long as you consume enough nutrients and engage in appropriate exercise to promote testosterone production.
Keep in mind that intermittent fasting is a flexible approach that can be tailored to your needs and goals. Remember to maintain a nutritious diet and monitor how your body responds to different fasting durations and eating windows. With time and experimentation, you'll find the best intermittent fasting approach for your lifestyle and preferences.
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