Is Intermittent Fasting Healthy For Women? Part V 🔥🔥🔥🔥🔥 What To Eat When Doing Intermittent Fasting? A lot of experts, myself included, recommend eating a ketogenic diet with intermittent fasting because ketosis is the state of running your body off of fat. So, if your body is using fat for fuel while in a fasted state, why not keep that going when you’re eating your meals? There are several ways to eat the ketogenic diet, but the way that is most beneficial for women is with an emphasis on eating a large amount of organic vegetables, moderate amounts of protein from high quality, grass-fed meat, and getting your vitamins and minerals from natural sources. Organic, green, leafy vegetables help the body detox from harmful endocrine disruptors (a primary reason for hormonal imbalance in women), and eating grass-fed meat or pasture-raised poultry will help ensure heavy metals, toxins, and added hormones aren’t going back into the body. Yes, the keto diet involves eating a large amount of fat — you are eating fat to burn fat — but you’re going to get it from healthy sources such as nuts, seeds, avocados, nut butters, olives, olive oil, and coconut oil. Despite what some may say, doing intermittent fasting as a woman is extremely healthy for you and can even reverse damages to the body, hormones, or signs of aging. The only women who should be sensitive to doing intermittent fasting are women who are pregnant or breastfeeding. Disclaimer: Im not a doctor or a nutritionist. This is my take on intermittent fasting based on my personal experience working with lots of women in different age groups from early 20s to over 70 years old during teaching and coaching how to follow a healthy keto and intermittent fasting plan. Let me know if you have any more questions! ❤️ #intermittentfasting #intermittenfastingforwomen #intermittentfastingresults #intermittentfastingwithketo #intermittentfasting16hours #whattoeat #whattoeatonketo #whattoeatforhealth #intermittentfastinglifestyle #intermittentfastingresults #intermittentfasting101 #forwomen #onlyforwomen #coachingwithme https://www.instagram.com/p/B5ui8m_A8HK/?igshid=1vjjm13u62cir
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Why Intermittent Fasting?
Why Intermittent Fasting?
My intermittent fasting cycle goes like this: I wake up between 5-6 am with no alarm. I drink warm lemon water or herbal tea around 7 am. I’m still fasting. I don’t have anything to eat until about 11 am. I quit eating altogether between 6-7 pm. So from 6 pm-11 am is roughly 16 hours of intermittent fasting. It isn’t 7 days a week, but it is approximately 5. I love it and it shows.
The benefits of intermittent fasting
Improved mental clarity and concentration.
Weight and body fat loss.
Lowered blood insulin and sugar levels.
Reversal of type 2 diabetes.
Increased energy.
Improved fat burning.
Increased growth hormone.
Lowered blood cholesterol.
I love intermittent fasting which is an eating pattern where you cycle between periods of eating and fasting. Numerous studies show that it can have powerful benefits for your body and brain.
Here are 8 evidence-based health benefits of intermittent fasting.
1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones
When you don't eat for a while, several things happen in your body.
For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.
Here are some of the changes that occur in your body during fasting:
Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells.
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease.
When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
2. Intermittent Fasting Can Help You Lose Weight and Belly Fat
Generally speaking, intermittent fasting will make you eat fewer meals.
Additionally, intermittent fasting enhances hormone function to facilitate weight loss. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in). All things considered, intermittent fasting can be an incredibly powerful weight loss tool.
3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
Type 2 diabetes has become incredibly common in recent decades. Its main feature is high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes. Intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels.
Intermittent fasting can reduce insulin resistance and lower blood sugar levels.
4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body
Oxidative stress is one of the steps towards aging and many chronic diseases. It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damage them. Several studies show that intermittent fasting may enhance the body's resistance to oxidative stress. Studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases. Intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.
5. Intermittent Fasting May be Beneficial For Heart Health
Heart disease is currently the world's biggest killer. It is known that various health markers (so-called "risk factors") are associated with either an increased or decreased risk of heart disease.
Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels. Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
6. Intermittent Fasting Induces Various Cellular Repair Processes
When we fast, the cells in the body initiate a cellular "waste removal" process called autophagy.
This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time. Increased autophagy may provide protection against several diseases, including cancer and Alzheimer's disease. Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
7. Intermittent Fasting is Good For Your Brain
What is good for the body is often good for the brain as well. Intermittent fasting improves various metabolic features known to be important for brain health. This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance. Animal studies have also shown that intermittent fasting protects against brain damage due to strokes. Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.
8. Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer
One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.
Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.
Michelle Darleen
(my not so short, sweet, real and raw version of Why Intermittent Fasting?)
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Is Intermittent Fasting Healthy For Women? Part IV 🔥🔥🔥🔥 Where most women go wrong and may see negative effects is: They’re inconsistent with their fasting and eating windows: if you’re going to use a 16:8 window, stick with it. If you’re going to use a 20:4 window stick with it. Gradually increase your fasting window over time, too. Don’t go from eating 5-6 meals a day to fasting for 20 hours — your body and your mentality needs to adjust.
They don’t feed their body the right nutrients: fasting for a longer period of time than you’re used to (we fast when we are sleeping) isn’t a free pass to eat whatever junk you want when it’s time for a meal. Intermittent fasting is best used in conjunction with a healthy keto diet, which only furthers the effects of training the body to burn fat for fuel.
They don’t add supplements: it’s important to give yourself high-quality nutrients and nutrient-dense foods after a fast because the body is primed to absorb them completely.
They expect overnight changes: your body needs to adapt to using it’s fat stores for energy, and doing intermittent fasting for 1-2 days is not enough to see real results. If you constantly hop in and out of different diets and doing IF and not, you could be doing more damage to your systems.
That being said, if you’re a woman who has been trying to lose weight using 5-6 meals per day, and were eating healthy, intermittent fasting may be for you. Eating regularly constantly spikes insulin levels, and insulin is one of the major fat storing hormones. #intermittentfasting #intermittentfastingresults #intermittentfasting16hours #intermittentfastingdiet #intermittentfastingforbeginners #intermittentfasting20hours #intermittentfastingforthewin #intermittentfastingforwomenover45 #intermittentfastingmistakes #whereyougowrong #howtodofasting #fastingtips https://www.instagram.com/p/B5ugOy2A-8X/?igshid=zd14s2asxba8
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