www.trainwithkev.com INTERMITTENT FASTING 101 Everything you need to know to get started. Your source for fat-loss and muscle building solutions that that fit your life. � 1
www.trainwithkev.com Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends. People are using it to lose weight, improve their health and simplify their lifestyles. Many studies show that it can have powerful effects on your body and brain and may even help you live longer. This is you ultimate beginner's guide to intermittent fasting. Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It is not a Diet. It doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts or fasting for up to 24 hours, twice per week. Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year-round. Sometimes they couldn't find anything to eat. As a result, humans evolved to be able to function without food for extended periods of time. In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day. � 2
www.trainwithkev.com Intermittent Fasting Methods There are several different ways of doing intermittent fasting — all of which involve splitting the day and week into eating and fasting periods. During the fasting periods, you eat either very little or nothing at all. T hese are the most popular methods: • The 16/8 method: Also called the Lean gains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. • The 12 on 12 off method. This method is especially good when you’re just getting started. • The 20/4 method: Bit more aggressive and really helps with rejuvenation benefit. • Eat-Stop-Eat: Use maybe once each season. This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day. Great for the gut and cellular rejuvenation befits. By reducing your calorie intake, all of these methods cause weight loss. � 3
www.trainwithkev.com A Very Powerful Weight Loss Tool By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake. Additionally, intermittent fasting changes hormone levels to facilitate weight loss. In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline). By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation. Studies show that intermittent fasting can be a very powerful weight loss tool. A 2014 review study found that this eating pattern can cause 3– 8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies. According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease. Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction. � 4
www.trainwithkev.com However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all. � 5
www.trainwithkev.com What I Want You To Do. Do Not Fast Every Day. If you do your stomach will get smaller and smaller and your hunger will decrease along with your metabolism and that’s not what we want. We want to take advantage of the good adaptations that fasting gives us while keeping the metabolism nice and fast. Have a look at your schedule. When can you maybe fast? How long will you start with? 12:12? 18:6? 20:4? remember to fast every other day. NOT EVERY DAY:) Don’t Break Your Fast with Fats and Carbs EVER. When you break your fast, avoid eating carbs AND fats at the same time. We don’t want both going into the cell. � 6
www.trainwithkev.com Here are some examples of the best foods you can break your fast with. Bone Broth - helps gut recover Lean meat (chicken, turkey, tuna, beef). Rice Cakes - easy to digest Wild Caught Fish Eggs Nuts and Seeds Protein Shakes Please remember… Avoid combining fats with carbs. � 7
www.trainwithkev.com Why Fast At All? To MakeYour Healthy Lifestyle Simpler Eating healthy is simple, but it can be incredibly hard to maintain. One of the main obstacles is all the work required to plan for and cook healthy meals. Intermittent fasting can make things easier, as you don't need to plan, cook or clean up after as many meals as before. It improves your health while simplifying your life at the same time. Now… this covers everything guys need to get going. But for women there’s a bit more detail that we should discuss… � 8
www.trainwithkev.com Intermittent Fasting For Women What’s Happening When Women Fast? During a fast, women are more sensitive to the hormones that deal with hunger and satiation (leptin, ghrelin, insulin) because when it comes to producing eggs a starved environment is not ideal for an egg to thrive. Women may experience more intense signals to eat and potentially feel cold as well as moody. These symptoms may persist at different times throughout the month. This is due to a complicated series of hormonal communication happening between the hypothalamus, pituitary gland, and gonads. � 9
www.trainwithkev.com In short, women may experience much stronger hunger signals, chills, and swings in mood than men. What it does not mean is that there is a negative effect happening to the thyroid, or a slowing of the metabolism. If you find that these symptoms are very strong it may not be worth fighting through them on that day. Just break your fast and try again in a couple days. Why Fasting Works Very Well For Women The common myth is that women shouldn’t fast because a woman’s body has life giving properties that need to be protected. Actually the opposite is true. The female body is designed to go for longer periods without food as a way of protecting a potential fetus. It makes sense that women can actually do better at “weathering the storm” than men. A study published in the journal of Medicine and Science in Sports and Exercise proved that women utilize lipids better than men. They found that during exercise women would recruit more fat than men and also women would oxidize less proteins and carbohydrates than men which means that their bodies didn’t break down as much muscle as men. � 10
www.trainwithkev.com The Benefits of Fasting for Women Mental Fasting creates a large degree of ketones which are a tremendous fuel source for the brain. Ketones are one of the few molecules capable of passing through the blood brain barrier and help to modulate inflammation “Brain Fog” in the brain. Fat-loss This from the sense that when you are in a fasted state your body is stressed because you’re not eating food. And that stress triggers adrenaline and something called hormone sensitive lipase which triggers the start of the fat burning process. Another reason women burn more fat than men when when fasting is because women also have more microscopic bits of fat between the muscle to use for fuel. Rejuvenation This benefit happens especially with longer fasts. The restorative effects are due to the creation of new stem cells and the protection of telomeres. A study from USC found that prolonged fasting (2-3 days) can reset and regenerate stem cell production in the immune system. Telomeres also seem to become more resilient with fasting. If you don’t know what telomeres are think of them like the plastic tip on a shoelace. If the plastic tip becomes weak or frayed our cells breakdown and die. This is the basic mechanism causing natural death. � 11
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