Intermittent Fasting- What Are The Facts, What Are The Myths?
Myths About Intermittent Fasting
How To Use MCT Oil While Intermittent Fasting ▼
Today we’re myth-busting intermittent fasting because this is one of those hot eating trends like celery juice that I feel like has a lot of hype behind it but also a lot of confusion which I quickly learned I put this question box up on my Instagram story I’ve been fasting for a few years now and I feel like after the initial adjustment period it’s pretty straight forward sometimes you eat sometimes you don’t eat the most common way of doing this is called a 16-8 fast where you fast for 16 hours usually during which part of which time you are sleeping. Dieting plans for weight loss, and then you have an 8 hour evening window 8 hours of the day you are allowed to eat so if you’re excited for this video to learn the truth about the hype behind the trend it should be thumbs up hit that subscribe button and let’s get into it myth number one breakfast is the most important meal of the day it depends if you drink first thing in the morning and you feel that you perform better with food in your system then probably if you are a natural hard gainer somebody was a very tough time gaining weight or putting on muscle then it would probably be helpful to get a head start on your calorie and protein intake for the day however if we were looking at this through the perspective of overall or just like general health then the answer isn’t as clear there are some studies that suggest an association between intermittent fasting for women over 40 and eating breakfast and having held your habits overall as well as a reduced risk of obesity and chronic disease however a correlation does not equal causation that means that just because you observe that people who eat breakfast happen to have healthier habits overall it doesn’t necessarily mean that the fact that they eat breakfast is the cause for them having those healthier habits both eating breakfast and having healthier habits could both be effects of some other lifestyle factor that we’re not even looking at another question that came up a lot was what actually breaks your fast can you have coffee in the morning can you have coffee with cream and sugar can you have coffee with cream and no sugar there is a room oh can you have coffee with no cream and zero calories sugar basically a lot of questions about coffee which I totally get but also questions about some smaller things like chewing gum, and brushing your teeth. How can I control my weight without dieting? Taking your daily supplements what will actually you’re fast so the fasted state describes when you have not recently eaten and so rather than relying on recently adjusted food for energy your body is forced to tap into its own energy stores so these include carbohydrates stored in the form of glycogen and your liver and muscles fat stored in the form of body fat in your body as well as if there’s any left over simple sugars floating around your bloodstream from your last meal your body will pull from these things to create energy the key regulator here is a hormone called insulin when you eat insulin Rises and when insulin is high your body stores energy and stops fat burn versus when you stop eating insulin drops your body begins burning energy some of which may come from fat or glycogen stores or those sugars that are left floating around your bloodstream different foods affect insulin differently in general carbon protein rich foods- natural metabolism boosters – trigger insulin release with simple and refined carbs causing the fastest spike in insulin and fats having little to no effect on insulin and insulin release is roughly proportional to the amount of these foods you eat so naturally if you eat more of the foods that trigger in some release you will release more insulin I think that makes sense so based on this you could probably get away with having a full fat cream or coconut oil in your coffee which side now I don’t know if it’s coconut oil or MCT oil or butter or some other type of oil I’m not really sure a bulletproof coffee is I think that’s where you put oil in your coffee but I’m not a hundred percent sure so maybe let me know in the comments section down below as for zero calorie sweeteners which are often found in gum supplements or you may add them to your coffee I know I do these are a little bit more controversial a common argument is that the sweet taste receptors on your tongue stimulate gut hormones downstream which in turn spikes insulin levels now I get where this arguments coming from because when your body taste something sweet it’s not like oh wait the sugar but you’re on a diet so that’s probably a zero calorie sweetener it anticipates that you will be getting some form of simple sugar down the road and so maybe your body would try to get ahead of the game by releasing insulin so that can feel what that sugar when it gets there however based on a more recent research review they concluded that most of the existing literature has conflicting results and so we can’t definitely say that artificial sweeteners stop food cravings will have a significant impact on long story short as long as you’re not dumping an entire bag of a zero calorie sweetener in your coffee and you’re not doing anything wildly extreme with it you should probably be okay to have these during your fast my favorite zero calorie sweetener is the Sola sweetener blend which I like because it uses mainly natural sweeteners and was actually designed by a chef so it’ll cook Brown and dissolve like regular sugar what I also like about Sola is that even though it was developed by a chef they had it tested in a lab against other sweeteners to compare the effects on insulin and compared to secrets which is standard table sugar the insulin response to this blend was significantly lower at the 15 30 and 45 minute marks with insulin actually decreasing below baseline at around a 30-minute mark returning forces at least with this sweetener blend that it has a minimal impact on insulin and as a result the fasted state if you want to try sole up for yourself I will put a link in the description box down below as well as a discount code for you I highly highly recommend their baking blend which I showed you in this video but also they have a granola which it doesn’t even matter what flavor you buy it’s looking good but fair warning. What are the benefits of intermittent fasting for women? The first time I tried it they sent me like five base of it I ate two bags in the first day and my stomach really hurt but it was hearty okay but when you don’t eat for a few hours you brought it goes into starvation mode and it starts eating like your muscle your limbs or something that when you do finally eat food it all goes to fat and you like explode I’ve done it Simon’s starvation mode is commonly described as when you don’t eat enough your metabolism slows down and then the calories that you do eat are more likely to be stored as fat in this context this is based on the belief that you need to eat every two to three hours in order to keep your metabolism firing which isn’t entirely true that belief is based on something called the thermic effect of food which describes the amount of energy it takes to break down and digest your food and so the argument goes that the more frequently you eat the more often you’re going to have to break down and digest food the more often your body will be burning calories burning energy to do so and as a result over the course of the day you will burn more calories which kind of makes sense but the argument doesn’t hold up when you realize that the thermic effect of food is proportional the amount of food on a carbs diet you eat so larger meals will take more energy to break down and digest whereas smaller meals will less energy to break down and digest as long as you’re eating about the same amount of food over the course of the day it really doesn’t matter whether it’s across one meal to meal three meals four meals I don’t know how many meals you want to eat but like the thermic effect of food the calories you burn from eating that food it’s gonna be about the same furthering that when you actually incorporate intermittent fasting, look at the energy balance equation which describes the total number of calories going into your body and be burned by your body every day the calories burned representing what your metabolism is doing calories in is unlikely to change as a result of intermittent fasting matter of fact many studies suggest that you subconsciously eat less when practicing fasting your basal metabolic rate or BMR isn’t going to change as this is determined by your overall size as a human being and that simply won’t change in any significant way over the course of a day the thermic effect of food also isn’t going to change as we just discuss the thermic effect of activity which is the number of calories you burn through physical activity may change but in my experience this depends on when you’re training and your personal preference if you’re someone who performs better with food in your system either have a big meal the night before and train for something the morning train later in the day during your eating window or don’t do intermittent fasting and just eat as you normally would know an exercise activity thermogenesis or meet again this may change but in my experience levels out once you’ve adapted to fasting starvation mode in the context of interim fasting is something that supplement companies and bodybuilders used to fear monger overall not something I’d worry about can it be triggering if you have a history of an eating disorders I’m suffering from an eating disorder is this okay for me my friends told me it’s basically binge eating disorder I’m gonna speak from personal experience on this one but just understand that every eating disorder is unique the cause the triggers the behaviors the severity of it every giving disorder is unique and so regardless of whether I worry professional or not which I’m not I would not be able to give advice that is a hundred percent right a hundred percent of the time with that said I started fasting when I was having a hard time with food I was in my final year of university I had stopped finishing and purging and I thought I had mostly resolved my issues with food but what I realized in hindsight is that I basically just scaled back on my benching behaviors no one would notice so rather than eating a pizza a pint of ice cream and a bunch of chocolate bars instead I would pick it things I forget how I found it but around that time I listened to a podcast with a woman who used to compete on bodybuilding but had developed issues with binge eating she talked about how when she was fasting she didn’t have to think about food she didn’t get anxiety over food her digestion improved even when she did get to eat she didn’t have anxiety about hitting a certain calorie count because she knew she had so many calories for quiz so she’d have big portions and foods that she loved and it sounded ideal to me right at that point in my life this sounded like a godsend so of course I went for I’m like I’m ready and I can honestly say after the first week or two of adjusting I did feel a lot of those benefits but I also get help me amplified disordered eating habits I’m not of the mindset that immune all diets are bad if you have an eating disorder or if you’re recovering from one I think the word diet is really misunderstood but I do think that some people benefit from a little more structure to what they eat but I think the biggest key here is being honest and realistic with yourself and how different changes and behaviors are affecting you if you can’t be honest with yourself then seek professional help I saw a professional help when I was at the lowest of lows with my struggles with eating and I it really did help me so if you’re watching this you have an eating disorder or you might have an eating disorder you’re like feel a little bit funky about eating don’t shy away from it like really it’s not a big deal to ask for help will it mess up hormones having babies getting your period every month that’s fantastic for the most part no but this is tricky because most studies on Amrit. What are the benefits of intermittent fasting? are the questions that have been asked on rats men or obese and inactive subjects there are not a lot of high quality studies that have been done on young active women the most helpful study I could find was one that was done on rats and what they found was that with a 20% calorie restricted intermittent fasting diet this significantly increased the number of subjects that experienced irregular menstrual cycles and they went on to describe that female reproductive processes down regulate in response to a calorie restricted intermittent fasting approach whereas male reproductive process upregulate with the same approach they interpreted this the fact that different genders play different roles in the continuation of a species females have to carry offspring whereas males just have to fertilize them they can piece out and die or do whatever they want to do first arise so despite the limited research on this subject I think they can make a few general conclusions first calorie restriction is an added stress to your body pair calorie restriction with intermittent fasting and that’s even more stress on your body which stress isn’t inherently bad as Lemmy’s you’re managing it and as long as any side effects that you experience from it don’t outweigh the goal or the benefits that you’re getting from your hard work you get me but I also think something that’s important to understand is that most of the studies that have found adverse effects of fasting on female subjects have paired intermittent fasting with an aggressive calorie deficit a 20% calorie deficit for non obese people is a lot of calories to be restricting and that isn’t something that I recommend maintaining long term interest in intermittent fasting even if you weren’t doing fasting my advice is that if you’re a woman wanna try fasting either stay right around your maintenance calories at least at first until you with just or make sure that your deficit is no greater than a 20% deficit if you’re somebody who doesn’t track calories I mean you don’t have to just make sure that fasting is making you feel more energetic more satisfied with your meals and your health is either maintaining or improving if that’s the case like rock on right but if you feel that your energy levels or did being that your digestion is suffering that your health is in some way to administer as a result of fasting it might not be for you and that’s also okay does it burn fat faster faster faster technically speaking no if you were to eat the exact same breakdown of macronutrients and calories and 6 meals versus let’s say 1 meals you have one huge meal every day you wouldn’t get drastically different results in the largest systematic review to date systematic review me researchers took a set of criteria to seek out previous studies compare those studies and make conclusions based on the common findings from those studies they found that while intermittent fasting was better at suppressing hunger than just calorie restriction on the stand diet this didn’t translate significantly better results for body composition or weight loss practically speaking I’d say one of the biggest benefits of intermittent fasting that it may have is that it may help you better adhere to your diet we all know if you stay consistent with your words in the gym and with your diet over time you’ll get results but what happens you get excited about your diet for like week one or two and thinner like for me personally one of the biggest benefits of fasting is that it really forced me to understand the difference between true hunger versus just going into the pantry to look for interesting things hunger which wasn’t really hunger I was just bored I’m gonna help me cut back on a lot of mindless snacking which I did not realize what a big impact that was having on my goal of achieving that lean bod so that helps you great if it doesn’t you know don’t do it it’s probably not gonna make or break your efforts here so that’s it you made it to the end of whoo-hoo you made it to the end of this video I hope this video helps you clear up some confusion on why you should try intermittent fasting because honestly it’s not that while it’s not like some max level diet there aren’t 500 rules I saw an article recently or like maybe a youtube video on something called the snake diet which i think is a variation of internment fasting which please don’t do that but I’m serious after watching this video do you fast have you ever tried fasting or if you’ve never if you don’t fast I mean you’ve never tried asking like let me know in the comment section down below if you would consider trying fasting I hope it helps you out otherwise I got a few more videos planned for this week it’s like a heavy week for videos so make sure you hit that subscribe criminal notification bail and you know I’ll be chatting with you soon.