Intermitted Fasting Basics for Beginners

Intermitted Fasting Basics for Beginners

Today we're gonna uncomplicate minute fasting and actually make it very easy for you.  it's actually quite simple I mean intermittent fasting is basically not eating.  so it's not starving it's just you're omitting all these frequent meals it's actually very very simple but a lot of times people complicate it.

 They want to know can I have my supplements. yes you can have your supplements can empty? Yes, you can have your tea?  can I drink water? yes you can drink water you can have some coffee the point.  is that a true fast is just water and nothing else. but if we're adding supplements or tea or a little coffee I'm going to still consider that fasting and you're not going to really break the fast. so here's the big thing about in minute fasting to make it really really simple. you actually want to let your body dictate when to feed it when to eat and also how long you're gonna go without eating. so the time may vary because you only want to eat when you're hungry and then not eat when you're not hungry and it might sound really simple but sometimes you have to explain it to people because at the first hint of a little slight hunger people just start eating.

 I'm like that's not what we're talking about because even in the morning at 8 o'clock a.m. you have a hormonal spike of cortisol  that's an the adrenal hormone that's a stress hormone that will make you a little hungry so you may find right in the morning while I'm hungry and then that passes and then you're not hungry so slight hunger is you want to just keep going ignore that.what I'm talking about is a strong hunger a stomach pain you started getting lightheaded weak grouchy  that means it's time to eat.  especially in the beginning, you're gonna have this you're gonna feel fine all this and you're gonna have these symptoms and that's just a blood sugar crash so you'll have to just get used to it but the more and more you do this the more you're going to go from sugar burning to fat burning more efficiently. that takes time though  so another factor is the estimation of effort it takes to really get into this hard core so you're fully in the key downwards comfortable you have cognitive benefits you feel focused you have a concentration you're a memory you can actually learn faster so that's going to happen over time, but for some people, it could take three to four months  and I'm talking about weight loss too especially in your midsection and your blood sugars it just might take time because your whole life you've done this way and now we're trying to undo it and it does take some time so go into this for the long haul and just give it time.

 the other thing is about how to start this whole thing the first thing is like let's say for you're doing all these multiple meals per day you're doing snacks the first thing is to lower your carbs  that's number one that's automatically gonna start helping you be less hungry so you can go longer so now you go three meals no snacks that are the first goal it's really important to add enough fat  to go from one meal to the next very very important it's also important to add enough vegetables to also, help you go from one meal to the next a big mistake that people make is they try to do this without enough vegetables you need vegetables for the potassium and magnesium and the other minerals and vitamins that help heal insulin resistance and help lower insulin as well as the fiber that feeds the microbes in your gut and that produces something called butyric acid which helps insulin resistance it decreases hunger it helps blood sugars it feeds the colon cells and it helps your immune system.

 the combination of good fat and vegetables are going to help you go from one node to the next and then just let your body dictate when to eat so you're gonna find you can go longer so you skip the breakfast now you're at two meals a day and now you start to squish those together slowly  let your body tell you when to do it to the point where you're not hungry anymore so then you just do one meal a day. a lot of people are doing this but you want to work up to it and just kind of keep it really really simple give it time these are just principles.

 today there's a tea called hoodia gardenia which is basically an appetite suppressant tea it's very very powerful antioxidant you can try doing that if you want to actually have it helps you a little bit there are other teas as well you can keep very very busy because there's nothing worse than you sitting at home from the computer and watching the clock like what am I gonna eat so you want to probably get out of the house go somewhere because that can really help you find some activities but don't just sit and at home. sea salt very very important because if you don't consume enough sodium and you're drinking water you're diluting a little bit of sodium because you may not have enough reserve and your tank of minerals and that to draw on through the fasting so the way that you know that you have enough sea salt is that you're not having any headaches you're not feeling weak muscles you're feeling strong but a lot of people have side effects because they're not doing enough sea salt.  I would do one flat to the level teaspoon a day you can put that in your food you can even make it mix it with water some of it not the whole thing and drink that down electrolytes are very very important to for potassium magnesium calcium and find one with high potassium and then that will actually also help you have energy through this as well because when you make the transition you need these nutrients.

 you also need B vitamins too so I just want to throw that out there nutritional yeast tablets would help you but that will just make the transition smoother the last thing I want to tell about is just make sure that you prepare for what you're going to be eating so let's say for example you don't really know when you're gonna eat because you're gonna go as long as you can with until you're hungry bring your food with you if you're going somewhere but just be prepared because what we don't want to do is be like wow now I'm really hungry and I have no more food because the problem with intermittent fasting is that the timing of it you know it's like it's sometimes it's hard to time exactly when you're gonna eat and coordinate that with other people so have your food available so you can go to the correct food.