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Chargement... Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle―and Reap the Benefits of Weight Loss and Better Health (original 2020; édition 2020)| 91 | 5 | 297,849 | 
(3.58) | 1 | Take the guesswork (and fear) out of fasting with real-life and expert advice. In recent years, intermittent fasting--restricting calorie intake for a set number of hours or days--has become an increasingly popular diet strategy. While some in the medical community initially dismissed the idea as a dangerous fad, recent research not only validates the safety of fasting for weight loss but also offers compelling evidence of wide-ranging health benefits, from reversal of diabetes and other metabolic disorders to enhanced cognitive function and increased longevity. But for many who are eager to try out fasting, the regimen can feel a bit intimidating. After all, abstaining from food doesn't sound like much fun. People rightly wonder: How often can I eat? Will I be able to focus at work? Will I have enough energy to exercise? And perhaps the most concerning question of all: Won't I be hungry all the time?!Enter Dr. Jason Fung--world-renowned fasting expert--his colleague, Megan Ramos, and Eve Mayer, who has experienced the life-changing benefits of fasting through Dr. Fung's program. Together, they've teamed up to write a one-of-a-kind guide that answers the most common questions people have about fasting--and offers a customizable program that provides real results. In Life in the Fasting Lane, Dr. Fung, Ramos, and Mayer take the reader by the hand and walk them through the basics of a fasting lifestyle--from the science behind fasting as a health and weight loss strategy to the real-life choices and dilemmas people commonly encounter. While Dr. Fung and Ramos explain the fundamentals of fasting and offer a customizable approach, Mayer shares her in-the-trenches perspective and hard-won knowledge as a success story who turned her life around with fasting. With chapters that address everything from meal planning to mental strategies; exercise to socializing, Life in the Fasting Lane is a unique and accessible guide to developing a sustainable and beneficial fasting routine that offers dramatic, lifelong results.… (plus d'informations) |
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Informations provenant du Partage des connaissances anglais. Modifiez pour passer à votre langue. I grew up in south Louisiana, where you don't eat to live. You live to eat!  | |
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Informations provenant du Partage des connaissances anglais. Modifiez pour passer à votre langue. The first test is the A1c test. This simple blood test measures what percentage of your hemoglobin—a protein in red blood cells that carries oxygen—is covered with sugar. A1c measures average blood sugar levels over two to three months, so one carb-heavy meal won't necessarily impact the results. People without diabetes have low A1c levels, between 4 percent and 5.6 percent. If your A1c levels are between 5.7 percent and 6.4 percent, you're at risk for developing diabetes, often referred to as prediabetic. And if your levels are over 6.5 percent, you have type 2 diabetes. Our BMR [basal metabolic rate] is not fixed. Our bodies may increase or decrease BMR by 30 to 40 percent depending on our diets, level of activity, age, body temperature, and more. But, from a dietary perspective, the most significant determinant of BMR is insulin. The body only exists in one of two states: the "fed" state, after we've eaten, and the "fasted" state, when we have not eaten. In the fed state, insulin levels are high, and the body wants to store food energy as sugar or fat. Our metabolism is humming. In the fasted state, when insulin levels are low, the body wants to burn stored food energy. So, we're either storing calories or burning calories, but not both at the same time. If we elevate insulin levels (by eating food that stimulate insulin) and keep them persistently high (by eating constantly—say, by consuming six or seven snacks or meals per day instead of three), then the body must stay in the "fed" state. The body stores calories because those are the instructions we've given it. If all the calories are going into storage, then there are fewer calories to use, and therefore the body must slow down its energy expenditure, or BMR. What happens during fasting? A study of four consecutive days of fasting—that is, four full days without any food to eat—showed that BMR increases by about 10 percent. Yes, metabolic rate increases when you don't eat. Why? We know that fasting decreases insulin but increases counter-regulatory hormones, so called because they run counter to insulin. If insulin falls, these hormones go up. If insulin rises, these hormones go down. The counter-regulatory hormones include noradrenaline (responsible for stimulating muscle contraction and heart rate), growth hormone (stimulates cell growth and regeneration), and cortisol (the so-called stress hormone, responsible for triggering motivation and action). If noradrenaline increases, then metabolic rate is expected to also go up. The key is to control hunger and maintain basal metabolic rate. In order to do that, we must eat foods that increase satiety hormones and keep insulin (fat-storing hormone) low. Fasting provides the hormonal changes necessary to successfully lose weight in the long term. Hunger decreases while BMR is maintained. One of the keys to these findings, as with type 2 diabetes and obesity, is insulin. If you extract breast cancer cells from tissue, it's quite simple to grow them in a lab. If you add glucose, epidermal growth factor (EGF), and insulin, they multiply rapidly. If you then take away the insulin, they die. Let me repeat that: breast cancer cells proliferate with high levels of insulin and die without it. What lowers insulin levels? Fasting. if hunger is not simply a function of an empty stomach, and is instead a product of hormones, then eating does not necessarily make you less hungry. There are three distinct ghrelin peaks, corresponding to lunch, dinner, and the next day's breakfast, suggesting that hunger can be a learned response. We are used to eating three meals per day, so we begin to get hungry just because it is "time to eat." But if you don't eat at those times, ghrelin does not continually increase. After the initial wave of hunger, it recedes, and it spontaneously decreases after approximately two hours without food. So, studies suggest that if you ignore your hunger, it will disappear. You rode a wave of hunger, and it passed because your body took care of itself.
Your average ghrelin levels over twenty-four hours of fasting decrease, meaning that eating nothing over a long period of time makes you less hungry. It's calorie restrictive diets that cause your metabolism to slow down to a crawl.
Fasting does just the opposite. The hormone noradrenaline, which is produced during a period of fasting, boosts metabolic rates. As you fast more and regularly over time, metabolic rates go up, and more weight loss is achieved. Taken together, the GI value and the portion are called the glycemic load (GL), which indicates how high your insulin levels will rise and how long they'll stay that way. The way to calculate that number is:
GL = (GI x grams of carbohydrate) divided by 100. The highly processed foods activate your brain's pleasure center, and your brain is flooded by a feeling of happiness I spent most of my days counseling clients on other ways they can experience relaxation and happiness—that is, feel a real reward—without having to depend on food. We use two strategies to help them beat this cycle. First, we substitute fat for sugar each time we have a craving. The fat signals to our brain that we are nice and satiated, and to turn off our appetite. Second, we fast. Fasting similarly helps regulate our hormones so we regain control over our appetite, but it also gives us freedom. And freedom is the number one benefit of fasting that clients report to me. During a fasted state, the body produces higher levels of HGH, norandrenaline, and cortisol. These three hormones are referred to as the counter-regulatory hormones, and they help increase blood glucose at times when it can't be derived from food. HGH, which is produced by the pituitary gland and secreted during sleep, is central to healthy growth in children, but it also helps maintain muscles and bone mass in adults. When an adult doesn't have enough of it in their system, they may develop more body fat and lose bone mass and muscle.
HGH secretions go way up during fasting. In fact, according to a 1988 study, a two-day fast can help you produce five times as much HGH! This is greatly beneficial for men and women because strong, lean, sturdy bodies are better for health than leaner, weaker muscles and skeletal frames. Salt is crucial to help prevent dehydration because, when you fast, your insulin levels drop. This signals the kidneys to excrete water and electrolytes. Sodium is the gateway electrolyte, so it's crucial to replenish it. In short, hydration isn't about just fluid. It requires electrolytes as well. Taking in sodium will cause the body to maintain healthy levels of all other electrolytes. How long do I have to fast to get into fat-burning mode?
It begins after having fasted for sixteen hours straight. If you fast by skipping lunch, you're certainly working your fasting muscles, but you're not yet in the fat-burning zone. What is autophagy and when does it start?
The word autophagy derives from the Greek "auto" (self) and "phagein" (to eat). The word literally means "to eat oneself." This is the body's way of getting rid of all the broken-down, old cell parts that don't serve the body. It's different for everyone, but it starts after twenty-four to thirty-six hours of not eating, increases 300 percent at thirty-six hours, and plateaus at seventy-two hours. The study of autophagy is relatively new and, as such, our knowledge of it is incomplete. Thus, it's recommended if you are fasting for autophagy that you only consume water and salt. How much salt should I consume daily?
It completely varies per person. Start with 1/4 teaspoon in your water and continue to add more until you stop experiencing headaches or lethargy. The frequency of a thirty-six-hour fast is completely up to you. If you find your first 36 traumatic, wait one month before trying it again. If you think it's pretty darn easy, do it again the following week. As the thirty-six-hour fast becomes more seamless, you can use it as a tool to speed up your progress toward your goals. For example, one woman I followed online stopped snacking and skipped breakfast every morning. With this schedule, she lost sixty pounds in a year, and her doctor took her off her medication for type 2 diabetes because her blood sugars were in a healthy range. Another man I followed lost over one hundred pounds over a nine-month period by skipping breakfast every day and forgoing lunch on two of those days. He also lowered his blood pressure and was taken off the medication he had used for eighteen years. There is no physiological reason a person needs to eat before working out. In fact, I often encourage people to work out first thing in the morning on an empty stomach because they already have all the fuel their body needs. At 4:00 a.m., your body experiences a surge of hormones that allows glucose to enter your bloodstream. When you wake up to work out at 6:00 or 7:00 a.m.—or any time in the morning—your body is still burning that glucose. You don't need to eat.
Working out in conjunction to fasting may lead to a leaner, more muscular, more energized you. That's the lesson here. Even though you may have come so far—and still feel like you have a long way to go to be even healthier—you will always have minutes, days, or even weeks when you're not your best. You are only human, and that makes you fallible. No matter how much you improve, how much work you put in, or how much you think you have your health all figured out, every once in a while, you are going to get knocked on your ass! And that's okay. FastingLane.com | |
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Informations provenant du Partage des connaissances anglais. Modifiez pour passer à votre langue. It's high time for fasting to enter the mainstream, be endorsed by doctors and the medical establishment, and gain recognition as the simplest way to maintain weight loss and great health. If you're overweight or suffering from chronic health complaints, I urge you to try it, too. (Cliquez pour voir. Attention : peut vendre la mèche.) | |
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▾Références Références à cette œuvre sur des ressources externes.  Wikipédia en anglais
Aucun ▾Descriptions de livres Take the guesswork (and fear) out of fasting with real-life and expert advice. In recent years, intermittent fasting--restricting calorie intake for a set number of hours or days--has become an increasingly popular diet strategy. While some in the medical community initially dismissed the idea as a dangerous fad, recent research not only validates the safety of fasting for weight loss but also offers compelling evidence of wide-ranging health benefits, from reversal of diabetes and other metabolic disorders to enhanced cognitive function and increased longevity. But for many who are eager to try out fasting, the regimen can feel a bit intimidating. After all, abstaining from food doesn't sound like much fun. People rightly wonder: How often can I eat? Will I be able to focus at work? Will I have enough energy to exercise? And perhaps the most concerning question of all: Won't I be hungry all the time?!Enter Dr. Jason Fung--world-renowned fasting expert--his colleague, Megan Ramos, and Eve Mayer, who has experienced the life-changing benefits of fasting through Dr. Fung's program. Together, they've teamed up to write a one-of-a-kind guide that answers the most common questions people have about fasting--and offers a customizable program that provides real results. In Life in the Fasting Lane, Dr. Fung, Ramos, and Mayer take the reader by the hand and walk them through the basics of a fasting lifestyle--from the science behind fasting as a health and weight loss strategy to the real-life choices and dilemmas people commonly encounter. While Dr. Fung and Ramos explain the fundamentals of fasting and offer a customizable approach, Mayer shares her in-the-trenches perspective and hard-won knowledge as a success story who turned her life around with fasting. With chapters that address everything from meal planning to mental strategies; exercise to socializing, Life in the Fasting Lane is a unique and accessible guide to developing a sustainable and beneficial fasting routine that offers dramatic, lifelong results. ▾Descriptions provenant de bibliothèques Aucune description trouvée dans une bibliothèque ▾Description selon les utilisateurs de LibraryThing
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What I learned also is to eat at a specific time and stick with it. For me I would rather eat in the morning once and at night once when I am eating and fast in between.
A healthy body is a healthy life. (