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Intermittent Fasting Tips
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<blockquote data-quote="Nelson Vergel" data-source="post: 53472" data-attributes="member: 3"><p><span style="font-size: 15px">From <a href="http://www.MuscleforReal.com" target="_blank">www.MuscleforReal.com</a></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px">I want to share with you 5 tips that make intermittent fasting as easy as falling off a log.</span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">* Btw: Remember that the first few days of intermittent fasting might be a little uncomfortable (although many people don't report this) but after a few days your body will adapt and fasting becomes easier.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#1. Drink Enough Water</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The human body consists on average about 55% of water and thereby is important for every cell, tissue, and organ in the body [1]. </span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">As little as 1-2% dehydration can cause elevated cortisol levels, the "stress hormone" that is known to stimulate appetite [1-2].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Another reason to drink enough water during your fasts is that it stretches the stomach enough to send signals of fullness to the brain [3]. </span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">While this stomach stretching effect is short-lived, it helps you get through the hunger cravings.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#2. Get Enough Sleep</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The importance of sleep is well-documented, but did you know that not getting enough sleep is one of the biggest causes of overeating?</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">One study even showed that sleep deprivation can increase hunger and appetite by up to 24% [4].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The reason is because sleep deprivation decreases leptin levels and increases ghrelin [5]. That's why sleep deprivation has been shown to slow down weight loss, lead to weight gain and muscle loss, and increase visceral body fat (the most dangerous type of fat) [6-7]. </span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#3. Chill Out</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Whenever you're experiencing a stressful situation, your body releases cortisol, a "stress hormone" produced by the adrenal gland.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">While a healthy dose of cortisol is necessary for optimal functioning, chronically elevated levels can lead to overeating and weight gain [8].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">One of the reasons it's been thought to do so is by decreasing the levels of peptide YY, an important appetite regulator [9].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Some great ways to keep your cortisol levels in check and thereby make your fast easier are:</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"> </span></span></span></p><ul> <li data-xf-list-type="ul"><span style="font-size: 15px">Meditation: people who meditate regularly have lower cortisol levels and have their cortisol levels return to their baseline faster after a stressful situation [10].</span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">Listening to music: Patients listening to music during surgery experience significantly lower cortisol levels [11]. The same effects are found while listening to music in everyday situations.</span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">Staying hydrated: As little as 1-2% dehydration significantly increases cortisol levels [12]. </span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">Supplementing with Ashwagandha: It's been shown that 60 days of 300-mg of a high-concentration Ashwagandha root extract reduces cortisol levels by 27.9% [13]. The participants of the study also greatly reduced their anxiety and mental </span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">Supplementing with Rhodiola: Rhodiola significantly reduces cortisol levels in both men and women because it contains more than 140 cortisol lowering (alkaloids, terpenoids, and various saponins) [14-15].</span></li> </ul><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#4. Coffee</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Coffee has been shown to increases the appetite-reducing hormone peptide YY which plays an important role in determining [16].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Another benefit is that adding coffee helps with losing weight [17]. </span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The caffeine found in coffee (and to a lower extend in tea) has been shown to increase your metabolic rate by 3-11%, while higher amounts have even more potent effects [18]. And noteworthy, the majority of this increase in metabolism is caused by an increase in fat oxidation [16].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Caffeine also increases the catecholamines adrenaline and noradrenaline which help the release of triglycerides from your fat cells [19].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#5. Chew Gum</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Sugar-free chewing gum is a great way to get some chewing action going without breaking your fast.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">It's believed that chewing gum stimulates certain nerves in the jaw that are connected to the satiety region in the brain. This decreases appetite and makes your fast easier.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">While the direct effects of chewing gum on intermittent fasting has not been shown yet, one study conducted by the University of Rhode Island tested the effects of chewing gum on appetite.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">They concluded that the subjects who gum for one hour consumed 67 fewer calories during lunch and did not compensate later in the day [20].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">If you like some chewing gum while fasting, go for sugar-free variants.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">With those 5 tips, you can really slap a giant S on your chest during your fasts...</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">... you will be unstoppable <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" loading="lazy" data-shortname=":)" /></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Give them a try and let me know what you think.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Talk soon,</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Stefan</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>P.S:</strong> Just have to let you know that Eat-Stop-Eat (aka. the "holy bible of intermittent fasting") by Brad Pilon is currently on a 70% discount that ends at the end of this month.</span></span></span></p><p></p><p></p><p></p><p><span style="font-size: 10px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong><span style="color: #1155CC"><a href="http://clicks.aweber.com/y/ct/?l=Gkfu5&m=j9VOSSuCtHuszvE&b=KoOwSv7CulNpTDPw6iRVhQ" target="_blank">Click here now to discover how you can get the most out of your fast.</a></span></strong></span></span></span></p></blockquote><p></p>
[QUOTE="Nelson Vergel, post: 53472, member: 3"] [SIZE=15px]From [URL='http://www.MuscleforReal.com']www.MuscleforReal.com[/URL] I want to share with you 5 tips that make intermittent fasting as easy as falling off a log. [COLOR=#000000][FONT=Arial]* Btw: Remember that the first few days of intermittent fasting might be a little uncomfortable (although many people don't report this) but after a few days your body will adapt and fasting becomes easier.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#1. Drink Enough Water[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The human body consists on average about 55% of water and thereby is important for every cell, tissue, and organ in the body [1]. [/FONT][/COLOR] [COLOR=#000000][FONT=Arial]As little as 1-2% dehydration can cause elevated cortisol levels, the "stress hormone" that is known to stimulate appetite [1-2].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Another reason to drink enough water during your fasts is that it stretches the stomach enough to send signals of fullness to the brain [3]. [/FONT][/COLOR] [COLOR=#000000][FONT=Arial]While this stomach stretching effect is short-lived, it helps you get through the hunger cravings.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#2. Get Enough Sleep[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The importance of sleep is well-documented, but did you know that not getting enough sleep is one of the biggest causes of overeating?[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]One study even showed that sleep deprivation can increase hunger and appetite by up to 24% [4].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The reason is because sleep deprivation decreases leptin levels and increases ghrelin [5]. That's why sleep deprivation has been shown to slow down weight loss, lead to weight gain and muscle loss, and increase visceral body fat (the most dangerous type of fat) [6-7]. [/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#3. Chill Out[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Whenever you're experiencing a stressful situation, your body releases cortisol, a "stress hormone" produced by the adrenal gland.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]While a healthy dose of cortisol is necessary for optimal functioning, chronically elevated levels can lead to overeating and weight gain [8].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]One of the reasons it's been thought to do so is by decreasing the levels of peptide YY, an important appetite regulator [9].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Some great ways to keep your cortisol levels in check and thereby make your fast easier are:[/FONT][/COLOR] [COLOR=#000000][FONT=Arial] [/FONT][/COLOR][/SIZE] [LIST] [*][SIZE=15px]Meditation: people who meditate regularly have lower cortisol levels and have their cortisol levels return to their baseline faster after a stressful situation [10].[/SIZE] [*][SIZE=15px]Listening to music: Patients listening to music during surgery experience significantly lower cortisol levels [11]. The same effects are found while listening to music in everyday situations.[/SIZE] [*][SIZE=15px]Staying hydrated: As little as 1-2% dehydration significantly increases cortisol levels [12]. [/SIZE] [*][SIZE=15px]Supplementing with Ashwagandha: It's been shown that 60 days of 300-mg of a high-concentration Ashwagandha root extract reduces cortisol levels by 27.9% [13]. The participants of the study also greatly reduced their anxiety and mental [/SIZE] [*][SIZE=15px]Supplementing with Rhodiola: Rhodiola significantly reduces cortisol levels in both men and women because it contains more than 140 cortisol lowering (alkaloids, terpenoids, and various saponins) [14-15].[/SIZE] [/LIST] [SIZE=15px][COLOR=#000000][FONT=Arial]. [B]#4. Coffee[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Coffee has been shown to increases the appetite-reducing hormone peptide YY which plays an important role in determining [16].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Another benefit is that adding coffee helps with losing weight [17]. [/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The caffeine found in coffee (and to a lower extend in tea) has been shown to increase your metabolic rate by 3-11%, while higher amounts have even more potent effects [18]. And noteworthy, the majority of this increase in metabolism is caused by an increase in fat oxidation [16].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Caffeine also increases the catecholamines adrenaline and noradrenaline which help the release of triglycerides from your fat cells [19].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#5. Chew Gum[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Sugar-free chewing gum is a great way to get some chewing action going without breaking your fast.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]It's believed that chewing gum stimulates certain nerves in the jaw that are connected to the satiety region in the brain. This decreases appetite and makes your fast easier.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]While the direct effects of chewing gum on intermittent fasting has not been shown yet, one study conducted by the University of Rhode Island tested the effects of chewing gum on appetite.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]They concluded that the subjects who gum for one hour consumed 67 fewer calories during lunch and did not compensate later in the day [20].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]If you like some chewing gum while fasting, go for sugar-free variants.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]With those 5 tips, you can really slap a giant S on your chest during your fasts...[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]... you will be unstoppable :)[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Give them a try and let me know what you think.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Talk soon,[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Stefan[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]P.S:[/B] Just have to let you know that Eat-Stop-Eat (aka. the "holy bible of intermittent fasting") by Brad Pilon is currently on a 70% discount that ends at the end of this month.[/FONT][/COLOR][/SIZE] [SIZE=10px][COLOR=#000000][FONT=Arial][B][COLOR=#1155CC][URL='http://clicks.aweber.com/y/ct/?l=Gkfu5&m=j9VOSSuCtHuszvE&b=KoOwSv7CulNpTDPw6iRVhQ']Click here now to discover how you can get the most out of your fast.[/URL][/COLOR][/B][/FONT][/COLOR][/SIZE] [/QUOTE]
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