You may have heard of the benefits of fasting… especially for weight loss and blood glucose
balance. A fast is a long period where you choose not
to eat to stimulate the organs in your body. There are many ways to fast…
You can do it every day... or do it occasionally, once or twice a week.
And since you're watching this… you're probably interested in trying out fasting.
However, there are some things you need to know BEFORE attempting your first fast.
First of all, not all methods of fasting work for everyone... Especially if you have diabetes.
In fact, there's a very thin line between beneficial and harmful when it comes to fasting
with diabetes. But if you do it RIGHT, there's a world of
benefits to be had from fasting. That's why in this video, you'll discover:
· The 5 worst fasting mistakes that you need to avoid…
· 3 tips to fast SAFELY · Which fasting methods work for diabetics,
and which ones DON'T · And how to enjoy ALL the benefits of fasting
with NONE of the risks But before we continue, please take a quick
second to like this video and subscribe to our channel...
We want to make sure you get the latest info so you can live a long and healthy life.
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And now, let's dive into... The 5 Worst Fasting Mistakes To Avoid...
Starting with... #5. Breaking a Fast With a Feast
Whether you choose to do…. - an intermittent fast 2 days a week,
- Or a 16-hour fast daily Breaking it with an excessive amount of food
can be detrimental to your goals and to your health.
A fast has 2 main purposes: To reduce your calories and increase weight
loss, And to stimulate your organs for better detoxification
and overall function. However… when you jump into a big meal right
after a fast… You increase your calorie count and overwork
your digestive system. Doing this will not only make you feel bloated
and tired...but you can also develop unhealthy habits like binge eating.
Psychiatrists note that fasting creates a common psychological effect that can lead
to binge eating. When you're fasting, you're not eating food
that restricts your calorie intake. And sometimes, we might unconsciously perceive
fasting as deprivation. This can force us to binge.
People with type 2 diabetes commonly experience binge eating.
In fact, a German study involving 300 patients with type-2 diabetes noted that…
- 9% of patients experienced an eating disorder… - with 6.5% of disorders being binge eating.
When it comes to diabetes, binge eating can trigger a significant spike in your blood
glucose... And this makes it extremely difficult to maintain
healthy habits. So how can you avoid binge eating when fasting?
Experts suggest resuming a regular and proportioned diet is key.
To break your fast in a healthy and non-triggering way...
- Be mindful of your food consumption, - Observe how your body responds to the fast,
- And adjust your habits accordingly... But feasting is only the tip of the iceberg
when it comes to fasting mistakes. The next one you need to watch out for is…
#4. Not Maintaining a Healthy Diet While fasting can prompt you to overeat, it
can also push you to eat the wrong foods. When you start to implement a fast into your
diet, it can be challenging for the body to adjust.
You might be more thirsty or more tired. And you might also crave more carbohydrate-rich
foods. Foods that are high in carbs are used by our
body to generate energy. The carb-rich food group includes:
- Fibers like oats, quinoa, or legumes - Starch, like bread and pasta
- And sugars, including any processed food. When consumed in a controlled amount, carbohydrates
are efficiently processed by our body. But in large amounts and for those with diabetes,
carbohydrates can break down into glucose or fat.
This can spike blood glucose levels and have long-term negative effects on diabetes.
So while you might be tempted to eat more carbohydrates to compensate for your fast,
be mindful. Doctors advise that people with diabetes should
aim to only eat 50% of their calorie count from carbs.
This includes prioritizing high fiber carbs with a low glycemic index… even during a
fast. #3. Being Inactive
Being inactive is one of the common mistakes people make during their fast.
It is easy to assume that because you're not eating, you need to conserve your energy.
But we all know what happens when we rest on our couch all day…
We feel even more tired! Exercising when fasting brings a lot of benefits…
- It can boost your body's fat-burning process - And stimulate blood circulation.
Yet when you have diabetes, being physically active is tricky…
And adding a fast to your routine can be challenging! While a regular exercise routine requires
that you monitor your blood sugar levels closely… The wrong exercise can push your muscles to
use more glucose, resulting in hypoglycemia. On top of that, fasting can add an extra challenge...
The lack of calories you get from fasting can quickly trigger your blood glucose to
become unbalanced. So, it might seem that not doing any physical
activity while fasting is the safest option for diabetics...
But that's just not the case. Research conducted by Harvard University confirmed
that exercise is beneficial for people with diabetes.
They observed that low and moderate-intensity exercises can boost insulin sensitivity and
improve overall blood glucose levels. This includes different types of exercise
such as: - Yoga and aerobics
- Walking - And resistance training
Focusing on low-intensity exercise during a fast can support the body to use body fat
for fuel instead of glucose. So while people with diabetes fear a spike
in blood glucose during exercise… Embracing low-intensity activities can be
a safer approach to exercising while fasting. But fasting with exercise means you need to
avoid making this next mistake... But before we continue, it's time to reveal
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Both gifts are free and waiting for you... Simply click the link in the description below
to grab both. Now let's move on to the next fasting mistake,
which is... #2. Not Drinking Enough
Up until now, you might have thought that fasting meant restricting both your food and
liquid intake. It is common to see people avoid drinking
anything, such as: - Coffee,
- Tea, - And even water… When on a fast.
This is known as dry fasting. It is often practiced for religious and spiritual
purposes… But it is not recommended for those with diabetes.
Water and overall hydration are essential to keep the body's cells functioning...
And for diabetics, it's vital to keeping blood glucose levels balanced.
Studies have shown that dry fasting can foster electrolyte imbalance and dehydration.
Dehydration can be detrimental for diabetics. In fact, having diabetes makes you more prone
to dehydration… So adding a dry fast on top of that is generally
not a good idea. And when you're dehydrated, there is not enough
fluid moving through the body. And this triggers glucose to heavily build
up in the bloodstream causing hyperglycemia. A 2001 clinical trial looked at the connection
between: - fasting,
- dehydration, - and hyperglycemia…
25 patients with type-1 diabetes fasted with hydration for 5 hours, and then fasted without
hydration for 32 hours. As a result, researchers concluded that regular
fasting can decrease plasma glucose in the blood.
Alternatively, the combination of fasting and dehydration increased it.
So, if you want to try fasting as a diabetic… It's best to avoid the dry fasting method
and keep yourself hydrated. It's also essential to check with your doctor
first to avoid any mistakes. #1. Not Monitoring Blood Glucose Levels
As a diabetic, you know the importance of monitoring your blood glucose.
In fact, you're probably checking your blood glucose levels first thing in the morning,
after you've fasted overnight. So when you decide to embark on your new fasting
journey and space out your meals… It is even more important to monitor your
blood glucose levels. Not doing so can impact the rest of your routine,
including the efficacy of the medicine you take.
Experts note that not monitoring the impact of a fast can lead to serious consequences.
For those with type-1 diabetes, fasting and insulin medicine don't always go hand-in-hand...
A wrong dosage and the lack of calories can cause hypoglycemia OR hyperglycemia...
So, should you talk to your doctor about fasting and adjusting the dosage of your medicine?
The answer is a resounding…YES! But it is also important to closely monitor
your blood glucose more than you're used to... In fact, experts advise that diabetics should
check their blood glucose levels every 2 to 4 hours when fasting.
Checking your blood glucose levels can tell you how your body is responding to the fast.
With this valuable information, you can make the correct adjustments.
Monitoring your blood glucose closely will ensure that your levels stay balanced.
It will also help you really experience the benefits of fasting.
So now that you know what NOT to do when fasting with diabetes…
You might be wondering if fasting is even worth it at all...
Well, don't be discouraged, because there are plenty of benefits of fasting with diabetes...
Various studies have observed the impact of fasting for people with type-2 diabetes…
And overall, they noted that fasting can… - Improve insulin sensitivity
- Lower blood pressure - Promote weight loss,
- And in 50% of cases, reduce the need for diabetes medication.
But as you might understand by now… People with diabetes need to fast in specific
ways to gain those benefits without damaging their blood glucose.
So here are our Top 3 tips to help you get started...
Fasting Tip #3. Break Your Fast Slowly and Steadily
Breaking your fast slowly and steadily means that you have to be mindful of your food intake.
Having a large, carb-heavy meal is definitely not recommended…
This approach can... - Spike your blood glucose level
- Undo the benefits of the fast, - And lead to more diabetes complications.
On the other hand… A study conducted by the University of Alabama
noted that if you break a fast mindfully you are more likely to…
- Balance your blood glucose - And improve your insulin sensitivity.
They observed the impact of fasting and diet on a group of men with pre-diabetes.
After 5 weeks, it was clear that breaking a fast with a controlled diet improved insulin
sensitivity. But as a diabetic, you know that your blood
glucose levels will often rise after a meal. So how can you really be mindful?
Choosing foods with a low glycemic index will help keep the blood glucose balanced, especially
after a fast. To break a fast slowly and steadily, consider
the following... - Enjoying medium-sized meals to keep you
full - Thoroughly chewing your food to break it
down as much as possible - Prioritizing whole food with protein, fibers,
and fat - And hydrating in between meals.
Fasting Tip #2. Pick The Right Fasting Method There are plenty of fasting methods available,
but not all of them might work for you. While talking to your doctors is vital before
you start your fasting journey… There are 2 methods to consider that you might
want to look into: - The 16 to 8 intermittent fasting method,
and - The 5 to 2 intermittent fasting method
The 16 to 8 method involves eating meals during an 8-hour window and then fasting for a 16-hour
window. The fasting window can seem large...
But it includes the fast you naturally do overnight.
Some people have eating windows from... - 10 am to 6 pm
- or 12 pm to 8 pm This type of fast has shown to be efficient
in... - diabetes prevention,
- and blood glucose regulation. However, fasting for 16 hours might be too
much for someone with diabetes. Experts often recommend adjusting the fasting
window to 14 or 12 hours to prevent blood glucose rise and drop.
Alternatively... The 5 to 2 method involves fasting for 2 days
a week by eating less than 500 calories per day.
This approach might feel less restrictive as you are allowed to eat a regular diet 5
days a week. It has also shown great results in supporting
weight loss and insulin sensitivity. However, if you're using medications, restricting
calories even for just two days a week can increase the risk of hypoglycemia.
So which method should you choose? Both have their benefits and their drawbacks…
So to find the right fasting method for you, it's essential to check with your doctor.
And along with that, you should consider our number 1 tip...
Fasting Tip #1. Listen To Your Body It's important to monitor your blood glucose
during a fast regularly… But it's also essential to observe the cues
given by your body. Throughout your fasting journey, you want
to keep an eye out for things like: - Fatigue,
- Hunger, - Mood swings,
- And headaches. Those signs are an indication that…
- Your blood glucose levels might be changing, - You are experiencing dehydration,
- Or you need to eat. Noticing your symptoms will help you and your
doctor understand how your body responds to the fast.
It will also give you the opportunity to adjust your fast for optimal health.
Remember that fasting with diabetes is a journey… And it will require many adjustments.
But once you find your balance, you will be able to experience the many benefits of fasting
like better insulin sensitivity, and more controlled levels of blood glucose.
So don't be afraid to talk to your doctor about fasting!
Have you tried fasting before? Share your experience in the comments below!
Before you leave, don't forget to like this video and subscribe to our channel.
Most of all, don't forget to grab your 2 free gifts – just click the link in the description
below. Thanks for watching and have a diabetes-fighting
day!