so I’d like to introduce you to the concept of intermittent fasting this is also sometimes referred to as The Warrior Diet also sometimes referred to as the hunter gatherer diet but they all revolve around the same concept and that concept has been around for many many years uh but only recently has gained uh tremendous popularity so what is intermittent fasting intermittent fasting is simply a window of time where you eat followed by a window of time time where you don’t eat where you fast typical versions call for a fasting window of 16 to 24 hours followed by a period of normal caloric intake and that’s important to point out intermittent fasting is not necessarily A caloric reducing diet you do not have to reduce your daily intake of calories to receive the benefits of intermittent fasting and I think that’s a a a very uh uh prevalent miscon ception about intermittent fasting so while you are restricted to the number of hours or the window of time that you have to eat in a given day you were not necessarily restricted to uh the calories uh doesn’t mean you should overdo it if you normally would eat 25 2500 calories in a day this doesn’t mean that you can go out and eat 4,000 calories but it also doesn’t mean you have to cut it down to a th000 calories either you can still eat a normal daily intake uh the only restriction is that you have to consume those calories within that eating window and so you’ll see here at the bottom is a very simplistic graphic if you decide to follow a 16-hour uh fasting window then you would have a8h hour window of of where you would eat so that’s 20 8 plus 16 is 24 hours so you would have eight hours where you eat and let’s say you’re a healthy male and you typically would eat 2500 calories in a day or 3,000 calories in the day day you would eat those calories within this 8 Hour window uh it doesn’t matter how many times you eat within this window uh whether you eat you know more towards the beginning or more towards towards the end it doesn’t matter that’s the great thing about this uh this program is that as long as you follow that fasting window and as long as you don’t uh kill yourself with calories during that that uh the eating period uh you will get the benefits of inter minute fasting so why does it work or what are the benefits well I’ve listed here a number of benefits and and quite frankly if you uh uh search uh intermittent Fashion on the internet you’ll probably come across many more but uh the truth of the matter is that that research has shown that intermittent fasting is a is a tremendous uh tool for a number of things uh long life longevity weight loss uh reducing stress uh uh uh helping with diabetes uh reduces blood glucose and insulin levels there’s so many benefits to intermittent fasting but the the the the point is there are many and that’s the thing you need to remember and if you’re looking to uh to lose weight the primary benefit of intermate fasting so the the the key thing that interm fasting does that makes you lose weight is that because you’re in such a large a Long window of time where you don’t eat it forces your body to go through all of your glucose stor and then because it needs to continue uh uh uh surviving to you know burning calories um it then has to go to your fat stores and so what this does is over time it trains your body to burn fat more efficiently what’s the best way to start interent fasting I think that this is uh this is a very important point to make you if if you have never done intermittent fasting before I would not suggest you go straight to a 16-hour window definitely not to a 24 36- hour window of fasting this is something you need to work uh towards and and and an important thing to remember about intermittent fasting is it’s not really a diet it’s more of a lifestyle because you shouldn’t look at intermittent fasting as a fad something where I’m going to do this for a couple weeks I’m going to lose a few pounds and that’s going to be it and the reason is because there’s so many other benefits than just losing weight to intermittent fasting um personally I do a 16-hour window uh usually five to six times a week and I’ve noticed so uh first and foremost I’ve lost weight uh secondly I noticed that during the eating period I’m just not as hungry and I think because it trains your body that you can go hours and hours without food and so you’re not always every couple of hours you’re not reaching for a granola bar or you know that you’re you know you got to have uh You’ got to consume calories you you just don’t experience that when you go through this this program um I sleep better um my mood is is is uh is is is better it’s it’s more um level uh you don’t have the the sort of the Peaks and valleys um and just there’s so many benefits intermittent fasting that I strongly encourage you try this but if you’re going to do it I suggest you start out with maybe a 10 to 12 hour window of fasting so let’s say you have your last meal at 8:00 at night uh try not to eat anything until 6 o’ or maybe 7:00 the next day which shouldn’t be too difficult if you eat at 8:00 you go to bed at 11:00 or 12:00 you know you wake up and you can eat and so that’s um that’s usually the best way to to do this so as long as you you you put your sleep time within that window of fasting that usually is8 to nine hours uh right right there so you you knocked out8 to nine hours of your fasting period and just makes it that much easier most people who do intermittent fasting typically will follow a schedule where they skip breakfast so again let’s say they have their last meal at 8:00 in the evening they would uh then go to bed they would wake up they would uh skip breakfast but then they would have lunch at say 12:00 and so that would satisfy that 16-hour window and if you follow a a similer schedule or at least keep your schedule consistent I think it’ll become much more um easy for you to follow this program as far as how many days per week you should do this typically you know if you’re going to do a 16-hour interv interval I would say do it at least three days a week um up to seven days a week if you’d like um if you do a 24-hour inter interval fasting window I would say don’t do that more than one or two days per week and especially if you’re going to do a 36-h hour window uh not more than one day per week it’s just too long a time to go without calories it’s also so long that you will ultimately um um it’s hard not to succumb to the hunger pains that you’ll experience if you go that long without food but one thing to remember is even if you shoot for a 7-Day uh period of time where you do you know seven days a week use 16 hour interval fasting uh don’t kill yourself if you miss a day or two uh you will still get the benefits even if you only do this three days a week you will get the benefits of inter minute fasting okay and so quite frankly doing it seven days a week is is not very realistic especially if you have any kind of social life sometimes you go out sometimes you have a drink uh you might have a late dinner um if you do it’s okay just get back on it the next day you know start the next night with your fasting window it’s okay just again make this a lifestyle change don’t make this something where you’re just going to do for a couple of weeks I guarantee you you will see tremendous benefits from this program so another important thing to point point out is so what can you consume during a fasting period Well the great thing is you’re not just limited to water although you should drink lots of water but you can also um you can drink pretty much any non-caloric fluids so black coffee diet soda uh you know Crystal Light or any other uh sugar-free uh drinks um you can consume those uh I wouldn’t suggest you consume those uh uh uh too much I think water needs to be your ultimate fluid intake for that period of time but F some folks including myself have found that sometimes uh consuming some of these other non-caloric drinks will help um sort of ease the U the hunger uh spells that you may come across um don’t forget so intermittent fasting is more of a life style than a diet uh you don’t have to restrict calories during the eating period don’t try to only eat a th000 calories and then go fast for 24 hours that’s not going to work it’s not you’re not going to experience the benefits of this program also don’t overdo it um but the fact is the great part about this program is you’re not restricting what you eat and and and to a certain extent you’re not restricting how restricting how much you eat either you can still eat the 25 200 calories or the 2,000 calories or whatever you usually eat you can still do that it doesn’t mean you shouldn’t that you should eat um you know fast food for every meal of that of of that window of time but um don’t kill yourself don’t don’t uh you know be eating cery sticks and carrot sticks and uh and that’s all you have for that period of time don’t do that um enjoy yourself you know go out to eat it’s okay um like I said the biggest part about this is just making sure you have that fasting window that is the key part don’t Focus that’s what that’s why this is so uh contrary to what people normally think about when they when they want to lose weight or get healthy they think they have to watch what they eat and and restrict not just what they eat but how many calories they eat and all this and you shouldn’t Focus so much on that doesn’t mean you like again it should doesn’t mean you should eat a bunch of crap but um don’t put all your focus on that put your focus on making sure you have that window of time where you fast so I wish you the best of luck with this program I think if you if you uh work at it you stick with it give it a week give it two weeks I
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