Oh Geez – I Ate Too Much – Now What?
Intermittent Fasting to the rescue
Yes, I’m guilty! Not often but it happens. I’m a new person now though and I don’t let it get me down but I do know how to handle it now. First things first:
First: Realize you are not alone. We all do it. Everybody is guilty of over doing it now and again and when you are in a situation where you ate too much, well that’s just makes you human. So first and foremost don’t beat yourself up over it!
Second: Don’t do it too often though. I’ve actually seen studies where overeating once in a while can actually be good for you. But if you do it too much you are bound to put on the pounds. So try to save the binges and overeating for special occasions.
Third: Have a plan of attack when it happens. Life what? Well, I personally prefer to intermittent fast. Intermittent fasting is a great way to kick it right back into high gear, let your body detox itself and digest the extra goods.
What is Intermittent Fasting?
Intermittent Fasting in a nutshell is a period of time where you go without food, with very little food or with no carbs or protein. There are different methods to intermittent fasting but it’s always a time frame with really no food for a specific period of time. Sounds super hard right? Well really it’s not so bad when you break it down. If you finish dinner let’s say 6 pm, just don’t eat a snack and guess what you wake at 6 am and Boom 12 hours into your fast….just like that. So if you ate too much the day before-this is a great solution. Here are 9 popular methods.
9 MOST POPULAR INTERMITTENT FASTING METHODS:
1. The 16/8 Method: Fast for 16 hours each day.
2. The 5:2 Diet: Fast for 2 days per week.
3. Eat-Stop-Eat: Do a 24-hour fast, once or twice a week.
4. Alternate-Day Fasting: Fast every other day.
5. The Warrior Diet: Fast during the day, eat a huge meal at night.
6. Spontaneous Meal Skipping: Skip meals when convenient.
7. Protein Fasting
8. Bulletproof Fasting 9. The combo method-change it up and use each method as fitting
I have personally done all methods except #2 and really it comes down to schedule and personal preference.
Believe it or not there are benefits to intermittent fasting. If you ate too much your body is over loaded and over worked.
10 GREAT REASONS TO INTERMITTENT FAST
1.) Improving mTOR. (What is mTor)
Yes I know all scientific on ya, but mTOR is all about muscle protein synthesis and who doesn’t want better muscles. Intermittent fasting is just one way to improve mTOR. Learn More
2.) Evidence shows improved cholesterol.
Simply put, during fasting, the body switches from burning sugar to burning fat for energy. Free fatty acids (FFA) are oxidized for energy and FFA synthesis is reduced (body is burning fat and not making it). The decrease in triacylglycerol synthesis results in a decrease in VLDL (Very Low Density Lipoprotein) secretion from the liver which results in lowered LDL. Learn more
3.) Fasting Helps Weight Loss (Ketosis)
Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting allows the body to burn through fat cells more effectively than just regular dieting. Intermittent fasting allows the body to use fat as it’s primary source of energy instead of sugar – this is called Ketosis.
4.). It Improves Your Immune System
Inflammatory issues are often the cause for many disease and cancers; Intermittent fasting improves the immune system because it reduces free radical damage and regulates these inflammatory conditions in the body.
“In nature, when animals get sick they stop eating and instead focus on resting. This is a primal instinct to reduce stress on their internal system so their body can fight off infection. We humans are the only species who look for food when we are ill, even when we do not need it.” -Nathan Hewitt is a weight loss specialist. Learn more
5.). Improved Insulin Sensitivity
Fasting allows you to tolerate carbohydrates (sugar) better than if you didn’t fast. There are studies that show after periods of fasting, insulin becomes more effective in telling cells to take up glucose from blood. Stable blood sugar also aides in weight loss Learn More
6.) Intermittent Fasting frees up energy
Fasting is a wonderful antidote for our usual over-indulgences. Excess food on a continuous basis creates a burden for the body. When it has to endure more than it can handle or that is appropriate, it will suffer. Think of your body as your work day. If you have to cope with more than a 12 hour shift you begin to tire and be less productive. Your body is not different. When you fast the body induces important cellular repair processes, such as removing waste material from cells.
7.) Improve Hunger – Do you feel like you need to eat all the time?
Fasting helps to regulate the hormones in your body so that you experience what true hunger is. It can be a helpful tool for those who have trouble establishing a correct eating pattern because of work or just life in general. Fast during your busy times so you can eat dinner at a normal hour. It can also be for anyone who wants to prevent binge eating, you can shorten your eating window and eat your daily amount of calories in one sitting, or within a short window and then not eat till the following day. This prevents the non stop snacking, giving your digestive system a much needed break.
8.) It Speeds Up Metabolism
Intermittent fasting gives your digestive system a rest, and this can energize your metabolism to burn through calories more efficiently. If your digestion is poor, this can effect your ability to metabolise food and burn fat. Intermittent fasts can regulate your digestion and promote healthy bowel function, thus improving your metabolic function.
9.) Intermittent Fasting may help you live longer
There are some studies in rats that show intermittent fasting extends lifespan. In one of them, rats that fasted every other day lived 83% longer than rats who did not fast. Of course, we are human and not rats but 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. Learn More
10.) Clears The Skin And Prevents Acne
Fasting can help clear the skin because with the body temporarily freed from digestion, it’s able to focus its regenerative energies on other systems. Just going one day without eating has shown to help the body clean up the toxins and regulate the functioning of other organs of the body like liver, kidneys and other parts.
Frequently Asked Questions About Intermittent Fasting
The most common questions about intermittent fasting.
1. Can I drink liquids?
Yes and you should! Water, coffee, tea and other non-caloric beverages are fine. NO sugar. Small amounts of milk or cream may be okay but I would recommend avoiding them. Benefits of Bulletproof fast with coffee. Coffee or tea may actually full hunger so it’s a good one.
2. Isn’t it unhealthy to skip breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then it is fine. This is not “starvation”. This is only a small period of time with no food.
3. Can I take supplements while fasting?
Yes. However, keep in mind that some supplements (like fat-soluble vitamins) may work better when taken with meals.
4. Can I work out while fasted?
Yes, fasted workouts are great. Some people do recommend taking branched-chain amino acids (BCAAs) before a fasted workout. I personally do. I was never one that could workout on an empty stomach but since changing my eating habits I love it and prefer it this way.
5. Will fasting cause muscle loss?
All weight loss methods can cause muscle loss, that is why it is important to lift weights and keep protein intake high. One study shows that intermittent fasting causes less muscle loss than regular calorie restriction. Remember the fast is only temporary.
6. Will fasting slow down my metabolism?
No. Studies show that short-term fasts actually boost metabolism. However, longer fasts (3 days or more) can suppress metabolism.
7. Should kids fast?
No. That’s probably a bad idea.
5 Tips for Starting Your First Fast
If you do give fasting a try, here are some good tips in mind:
DRINK A LOT OF WATER! Staying well hydrated will make the fasting periods much easier
AS MENTIONED FAST OVERNIGHT: Time will fly in your fast when you use sleep as part of your time. Plus your digestive system slows down making it easier the next day as well.
CHANGE YOUR THINKING: Don’t see this as starving yourself. Think of it as a vacation from food instead.
PLAN CORRECTLY: Plan a fast when you’re busy — not on a day when you’re sitting on the couch dreaming of food.
EXERCISE: The combo of intermittent fasting with consistent exercise will skyrocket your results. It doesn’t need to be a crazy workout but any 30 minute workout will give you a great added fat burn.