It’s time for another session (my second one–yay!) of my Intermittent Fasting Course. The first session was fantastic—went off beautifully in the course platform, had lots of interaction in the private course FB group, had tons of successes, everyone learned a lot, and we all had fun! (To sign up NOW for the course, use code SAVE20 here intermittentfastingcourse.com)
I have been so happy to hear from many students:
The first session of my monthly Intermittent Fasting Course starts Monday! I’ve been researching two to three hours a day for eight months—but putting it all together in outlines, graphics, and video recordings for the past couple of months. And I am so excited!
I did a FB Live video sharing just a small portion of the many charts, graphics, and Fast Sheets that I teach from in the course, so I thought I would create a blog post with that video to show my readers some of them!
Hello, friends! Many of you know that my tech assistant and I have been working day and night on my upcoming Intermittent Fasting course! I am so excited to bring you this month-long incremental teaching to get you on your IF healthy journey!
I recently did a FB live video in my IF group to explain a little bit about what the course contains. I hope you will watch it and learn more about the course—and get a coupon code at the end of the video for $30 off the course for the first 30 enrollees!
Join Donna in a month-long course in which you will receive daily videos, outlines, help sheets, charts, and more! Learn in an orderly fashion how to incorporate this amazing weight-loss lifestyle with the support and help you need to succeed. You will discover that it’s “worth the wait to lose the weight”!
Scroll to the Bottom to Be Put on our Wait List and Be Eligible for Special Founding Faster’s Pricing! Congratulations for taking the first step to join us in this amazing eating protocol that boosts metabolism, burns fat while restoring lean muscle, and makes you...
WHY 1) You have special foods to look forward to during your eating window! This always makes starting easier. 2) You can be a fat burner by January 1st—get ahead of those New Year’s resolutions, and make IF a lifestyle! 3) Feel good during the...
Scroll down to view video and to download the game board!!
(11) Fasting Balances the Body to Work FOR You Rather Than AGAINST You!
1. Benefits of fasting
a. Fasting keeps insulin (fat storage hormone) low and glucagon (fat releasing hormone) high to help you burn body fat.
b. Fasting puts you into a fat adaptive/metabolic flexible state so that when you are done burning your glucose for the day, you move right into body fat burning.
c. Fasting trains ghrelin so that you do not have continual waves of hunger.
d. Fasting trains leptin to tell you that you are full sooner during the eating window.
e. Fasting gives you Appetite Correction—so that you are not hungry during the fast, you crave healthier foods, and you stop eating sooner.
f. Fasting boosts metabolism by 12-14 percent.
g. Fasting helps lower cortisol levels, which helps with insulin regulation and cravings.
h. Fasting puts your body into ketosis/fat burning 20 times sooner than a traditional diet. (The keto diet puts you into fat burning 4 times sooner than a traditional diet.)
i. Fasting helps your body tell your satiety signals you are full during the meal as opposed to 20 minutes later like many traditional eating plans.
j. Fasting causes a small calorie deficit, which retains the metabolic rate compared to very low calorie diets, which have been shown to slow the metabolism down by 15% above the normal “lower weight slow down” that one has when losing weight, according to “starvation studies.”
k. Fasting causes you to go from being a sugar burner to being a body fat burner.
2. Downfalls of having a very short period of time without food (i.e. eating 10-20 times per day over 16 hours or so)
a. More calories consumed
b. Insulin never low, so consistently storing fat
c. Cravings are pronounced as you want more as you eat more often and high insulin/sugar keeps us craving processed carbs
d. Too much “food noise” to hear hunger hormone (Grehlin) and satiety hormone (leptin)
e. Many non-fasters use reduced calorie diets in which they take calories down extremely low in order to lose weight
i. Research shows that people on VLCD regain at least 60% of their weight within 12 months; after 5 years, most will regain all; 30% will weigh more.
ii. Too hard to stick with over the long term (since you are often hungry, can’t eat treats because they are too calorie dense, etc.)
iii. Metabolic effects on VLCD are very poor—studies show as much as 250 calorie reduction burning at rest after following VLCD (above and beyond how your metabolism is lowered by the pounds you have lost)—10-12 calories per pound of weight lost is expected…VLCD are hurting metabolism far more than is just from pounds lost alone
iv. Even a 3 week VLCD has been shown to decrease metabolism by 100 calories per day!
v. Studies show that consistently following VLCD can increase ghrelin by 40% over 6 months! HUNGER continuously!
vi. Ghrelin increased when calories go too low
Scroll down to view video and to download the outline and game board!!
(8) Exercise/No or Little Exercise
a. Burns calories
b. Potentially builds muscle. Weight training builds muscle, which burns more calories while at rest all the time.
c. Gives an after-burn effect/increases metabolism post-workout. HIIT has strong after burn effect.
d. Releases endorphins and other feel-good signals
e. Can help you eat less
f. Reduces belly fat—especially HIIT, which has been shown to reduce belly fat by 17%.
g. HIIT burns through sugar quickly and can even cause “exercise-induced ketosis.”
h. Exercise fasted equals appetite regulation later in the day
2. Downfalls of some exercises
a. Long bouts of cardio can increase appetite dramatically
b. Long bouts of cardio can cause entitlement eating—”I worked out so long, I should be able to eat this or that.”
c. You can’t outrun a fork—and cardio people can sometimes be deceived by this. An average mile of walking, jogging, or running burns approximately 80-120 calories. A three mile walk burns under 300 calories.
d. Cardio only does not necessarily help you build muscle or burn quickly through glucose—need a combination.
e. Research shows that people are getting more belly fat burning, more fat loss in general, and more sustainability through three HIIT workouts a week than they do from 5 40-minute cardio workouts with moderate intensity.
(9) Increasing Human Growth Hormone/Reducing Human Growth Hormone
1. Human Growth Hormone (HGH)
a. Plays a vital role in body composition
b. Increases muscle building
c. Aids in fat loss acceleration
d. Increases metabolism
e. hGH can be increased by sleep and by taking 1-5 mg of melatonin 30 minutes before bed.
f. hGH can be increased by losing body fat, reducing sugar, and HIIT exercises.
g. hGH rises at bedtime and throughout the night when deep sleep is achieved and when no food is consumed/insulin is not spiked, so stopping food intake 2 to 4 hours before bed will help increase it.
h. Fasting has been known to increase hGH by 500% for 12-18 hour fasts and 2000% for 24 hour fasts.
2. We cause a reduction in HGH
a. By being overweight
b. Eating too much sugar
c. Eating late at night
d. Not sleeping well
e. Not exercising
(10) Metabolism Boosters Can Help to Burn More Calories
1 Metabolism supplements
a. Can help boost metabolism
b. Increase our thermal response (resting calorie burning)
c. Help with hunger.
d. Research is inconclusive on many of them. Here are some that are shown in certain studies to work:
i. 5 HTP—research shows this reduces depression by increasing serotonin; this also decreases appetite tremendously, especially when combined with garcinia cambogia (like in Accelerator)
ii. Garcinia Cambogia—boosts fat burning and decreases appetite
iii. 270 mg. of caffeine a day proven
iv. Capsaicin (hot peppers) shown to burn up to 50 calories per day
v. L Carnitine, chromium, and L glutamine help boost metabolism for many people
vi. Omega 3 does help with metabolism
vii. Digestive enzymes and probiotics help clean out gut, better food absorption, less leaky gut, fewer cravings, less bloating, etc.
viii. B complex, D 3, and magnesium have all been shown to help
ix. Green tea extract has been shown to increase metabolism by 4-5%
2. Whether you use metabolism or thermic boosters or not, consider the strong effects of the following as these are all easy fixes!
b. Decaf coffee
c. Green tea
d. B complex
g. Adequate protein
Scroll down to view video and to download the outline and game board!!
(5) Consume Caffeine/No Caffeine Intake
1. Caffeine consumption
a. Helps with metabolism. Studies have shown that caffeine causes an 11% increase in metabolism.
b. Reduces overeating as the brain signals the body to stop eating
c. Helps with mobilizing fat (moving it out)—send signals to fat cells to move fat out
d. Leads to detox
e. Helps with recompositioning of the body.
f. Most weight, caloric, and metabolic benefits come from 270 mg. of caffeine daily (three cups of regular coffee)
g. Average cup of coffee has 95 mg.
h. Caffeine consumption has been showed to cause a chemical release of a peptide called YY that signals the brain not to eat (one reason it is good during Intermittent Fasting).
i. Caffeine helps greatly with workout performance
j. Chlorogenic acid in coffee (and in supplements and fruits and nuts) decrease hunger
k. Increases RMR
i. 3-11% average
ii. 3 cups per day has more effect
a. 10% RMR boost in obese
b. Up to 29% in lean
2 Non-Coffee Drinkers
a. Those who do not consume coffee may get those benefits elsewhere, such as
i. Natural caffeine pills
ii. Caffeinated water (unflavored)
iii. Tea, etc. (not energy drinks, which often have calories, sugar, and questionable ingredients).
b. Decaf coffee also has great effects on Peptide YY (PYY—Peptide Tyrosene Tyrosene)
i. Considered the 3rd satiation hormone
ii. Delays gastric emptying
(6) Eating Fiber/Not Eating Fiber
1. More fiber intake
i. 30-38 grams for men; 25 grams for women (21 grams for women 51 and over)
ii. OR 14 grams of fiber for each 1,000 calories of TDEE
b. Usually results in more real food/fewer calories overall
c. Since fiber takes longer to leave the stomach, you feel full longer/consumer fewer calories More stomach space taken up so less space for other foods
d. Fiber helps metabolism get boosted. Since fiber is not digested, the GI system works harder when it is eaten, resulting in better increase in metabolism.
e. Gives better GI motility.
f. May take healthy fiber supplement to help fill the stomach for feeling of fullness (as long as it’s real and doesn’t result in loose stools, etc.)—simply supplementing the fiber you eat in your diet.
g. Six grams of soluble fiber (totaling 24 calories) has been shown to have the satiating effect of 260 calories in terms of signals to hunger hormones!
h. Fill stomach w/ 6 cups of veggies first!
2. Less fiber
a. Usually means more processed foods, fewer fruits and vegetables eaten,
b. Less stomach distensibility since other foods are not as large or as space-filling as fibrous foods are. You simply have room in your stomach for more foods/more calories.
c. Processed foods are not as easily recognized by leptin (the satiation hormone), so you won’t be signaled to stop eating as early as you are with fibrous and other real foods.
d. Less fiber can lead to irregularity/bloating/bigger waist.
(7) Eating More Protein/Eating Too Little Protein
1. Adequate protein
a. Revs the metabolism. Research has shown that eating adequate protein can rev the metabolism by 15-30% for a few hours following. (However, carbs and fats only have a thermic effect of 3-10%.)
b. Keeps you full longer. Protein helps you feel full longer because it is slow to digest—and it has been found to signal satiety hormones better than carbs or fats. (Again, big surge in PYY)
c. Reduces muscle loss.
d. Decreases total caloric intake. Studies have shown that people eating 30% of their calories in protein consume 441 fewer calories overall. This could be from any number of things, including
i. More calories from protein means fewer calories from fat and carbs;
ii. Fewer grams of fat means fewer calories since fat has 9 calories per gram;
iii. Fewer carbs overall likely means less processed foods AND fewer cravings, again resulting in fewer calories overall.)
e. Someone who has had trouble losing weight often does well with 35% of their calories coming from protein. (This can be up to 175 grams for someone consuming 2000 calories per day—or .75 grams of protein per pound of body weight.)
f. Adequate protein means a reduction in muscle loss.
g. Protein can replace foods that ghrelin does not respond well to
i. Processed foods
iii. Liquid calories
iv. Fast eating (more a leptin issue)
2. Too little protein
a. Usually means less real foods (protein takes longer to prepare than quick foods)
b. Less satiety since protein is the most satiating macro nutrient
c. Less muscle building (which can mean less calorie burning!)
d. Again, potentially more calories from carbs and fats.
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