go over a practical guide to fasting
everything you need to know to get
started and let's go
[Music]
first of all what is fasting fasting is
simply any period of time that you're
not eating and you have to understand
that this is normal
part of the day we're going to be eating
that's when we're going to take in
calories and we're going to store some
of those calories because we are taking
in more calories than we can use so your
body can store it as body fat or as
sugar
when you don't eat when you're fasting
that's the signal to take those calories
out of storage and to use it for energy
and our body has the ability to do that
there's nothing unusual about it that's
why you don't die in your sleep every
single night and this is just normal you
need to balance feeding and fasting part
of the day you're going to store
calories part of the day you're going to
burn calories if you don't keep them in
Balance if you're storing calories all
the time you might gain a lot of weight
and this is normal that's why we have
the word break fast or breakfast
so people who say oh I don't support
fasting fasting is bad for you well then
they must support the fact that you're
supposed to be eating all the time but
if you're eating all the time when is
your body supposed to burn those
calories you're not giving your body a
chance to do it that's all we're talking
about and it's been done for thousands
of years there are fasting Traditions
that have gone back thousands of years
we know it's safe we know it can be done
well safely and in many cases to great
benefit
the other important thing to understand
is that fasting is voluntary you're
always in charge of the process
starvation is not voluntary you don't
have food you don't know where it's
coming from
fasting is a voluntary abstinence of
food for whatever reason whether it's
part of the daily schedule whether First
Health religious spiritual or other
purposes is fine if you don't like
what's happening you can always stop and
you can eat so it is normal keep that in
mind
so how are you going to fast
fasting is just any period you're not
eating but you can still drink fluids
classically faster water only but
there's many variations that you can use
in fact you can take a lot of fluids
such as green teas herbal teas or coffee
without sweeteners or sugar or cream and
they have no calories so they're not
really going to break your fast because
they have no energy your body is still
going to need to use some of those
calories you can also use things that do
have a few calories which is not a true
fast something like bone broth for
example or a little bit of cream in your
coffee and that's generally okay because
the amount is so small that yes you'll
store a few calories for a few minutes
but then you'll go right back to burning
them so you don't have to worry about
that why should you fast there's
actually a number of very good reasons
why you should fast one is that and it
creates a structure to your eating day a
lot of us Don know how to eat anymore in
the 1960s 1970s it was very easy you ate
breakfast you ate lunch you ate dinner
and that's it you didn't eat in your car
you didn't eat at the movie theaters you
didn't eat anywhere else if you wanted a
snack your mom would say no you're going
to ruin your dinner if you wanted a
bedtime snack your mom would say no you
should have ate more at dinner there
were just periods of time that you eat
now people are confused they think they
can eat anytime they want and making it
as often as they want and it won't make
any difference the truth is that it does
if you eat more frequently it's a lot
easier to eat more if you're eating when
you're not hungry well there's a good
chance you're going to be eating foods
that you shouldn't be eating
second it builds dietary consistency if
you're eating the same one or two or
three meals day in day out giving
yourself that good period of fasting
well you're going to be consistent and
consistency is the key to getting
results
but even more important consistency
builds habits if you get into habits you
don't need willpower and that's so
important think about brushing your
teeth you don't have to will yourself to
brush your teeth it's such a habit that
you just naturally do it well if you
build that habit of having specified
meal times and specified fasting times
it's not going to be hard anymore
because
it's ingrained
number four it's a very easy way to
control your eating what you're doing is
you're counting the hours that you're
allowed to eat the number of meal times
that you have rather than calories
because counting calories is notoriously
inaccurate you don't know how many
calories are in that steak you ate or
that salad because it depends on the
dressing it depends on what they put in
the dressing and put depends on what
sauce they use on the on the meat or the
fish you have no idea so whenever they
look at studies people really have zero
idea how many calories are so how can
you count them to be successful it's
virtually impossible and number five
it's a very traditional way of eating
it's ingrained in our very language and
the simplest rule of weight loss
don't eat all the time give yourself a
break from eating so that you can burn
those calories which is simply food
energy body fat is just a store of that
food energy it's not there for looks
it's a source of calories food energy so
give your body a chance to use it up so
here's a very simple fasting protocol
just start with a 12 to 14 hour fasting
period that just means cutting out
bedtime snacks and make sure that you
cut out the snacks in between meals as
well if you finish dinner time for
example at 6 pm and you're to eat
breakfast at 8 AM that's a 14 hour
period of fasting that's a good way to
let your body get into that fasted State
and this was the way that people ate in
the 1970s and they stayed relatively
thin without obsessing about what they
were eating because they were looking at
the times that they were eating
then what you can do is gradually
lengthen that out if you want to if you
have more weight to lose then you can
gradually lengthen it out to 16 hours or
20 hours and you can also build it into
certain days of the week for example if
every Monday you know you're going to be
really busy at work maybe you're going
to work right through breakfast and only
have a 16 hour have a eight hour feeding
window and 16 hour fasting window at
that time
I'm going to give you a few tips to get
started first ride the hunger waves
expect that you will be hungry
when you start anything new your body
needs to adjust so if you start
increasing your fasting period you're
going to be hungry because your body is
expecting to eat and you're not eating
well that's normal but keep in mind that
the hunger does not persist
all the studies of hunger show that when
you don't eat your body will feed itself
through the body fat or the stored
calories and the hunger will go away and
we've all experienced this when you miss
breakfast for example yes you're hungry
at first but then eventually your hunger
goes away it doesn't keep building and
building let it go over you like a wave
just ignore it and that Tim me takes me
to my number one tip which is that you
need to stay busy and that's how you're
going to take your mind off of it so
there's lots of things that you can do
you can take a bubble bath you can
listen to music you can call your
parents you can do some dusting you can
organize your room you can do some
spring cleaning exercise is a great way
to take your mind off of things because
as you start exercising all the blood
goes to your muscles and you stop
thinking about it and especially things
exercises that are like games like
tennis you get so engrossed in it that
you forget that you you didn't eat and
your body is naturally going to reduce
that hunger so try playing a game of
pick a basketball or tennis or badminton
or ping pong or something during that
time that you would normally eat
there are certain things that are
important to not do social media is
probably a big one of them because
there's a lot of food
a lot of times when you go on TV also
there's a lot of advertisements and you
don't want to be reminded of food when
you're fasting it's just not a good idea
grocery shopping is also something is
very difficult to do because you're
going to tend to want to buy things and
then you're going to be reminded cooking
going to a mall where there's lots of
food courts for example and there's
smells of the food court those are
probably not a good thing also parties
are very difficult because oftentimes
there's food and so those are things
that are best not to do during fasting
and the good thing about fasting is
totally flexible you can arrange it to
do yourself
you have to expect a few things when
you're when you start fasting so that
you can take care of those problems for
example headaches and dizziness can
happen and taking a little bit of salt
is often very beneficial because the
people do get sometimes a little bit
dehydrated when they start fasting
constipation can happen as well as
diarrhea and you can use some laxatives
for example if you have constipation or
bulking agents such as psyllium husk you
may find changes in your blood glucose
you may find changes in your energy in
fact people tend to get more energy so
that sometimes they even get insomnia
and what you want to do is just make
sure that you're relaxing before bedtime
and finally the biggest three fasting
mistakes one is triggers so oftentimes
we get hungry because we're triggered
whether it's the smells of the food or
socializing or the situation it's the
environment that puts us in danger of
breaking the fast number two is doing it
alone everything is easier when you do
it with somebody so try to find somebody
that will support you somebody you can
talk to about it somebody who has
experience and number one avoid
overeating once you finish your fast
remember you're trying to feed your body
through the calories that you've already
stored whether it's glucose you're gonna
take that and feed yourself with your
blood glucose and therefore you might
improve your type 2 diabetes or you
might feed yourself through your body
fat and you're going to be able to lose
fat but if you then eat a lot when you
start eating again well you're going to
undo a lot of the good that you just did
so remember avoid overeating just try
and forget about the fast that you did
and eat that next meal as normally as
possible it's a mistake we've all made
so if it happens don't worry about it
just try to do better next time
hopefully you've enjoyed this video and
learned something that's a practical
guide to fasting in 10 minutes
everything you need to know thanks for
watching
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