If you re a diabetic and you've been looking for all-natural ways to reverse or manage
your diabetes you may have come across INTERMITTENT FASTING.
And you re probably wondering...
...can intermittent fasting help?
What does it involve?
And what do I need to know before giving it a go?
Well, not to worry, today we've got the low-down on intermittent fasting and diabetes.
Get ready to discover 5 amazing intermittent fasting tricks which can aid weight loss and
blood sugar control.
And we'll also reveal certain secretly dangerous fasting methods you should probably avoid.
But before we dive headfirst into this mysterious topic, do us a favor and hit that like button.
And don't forget to subscribe to our channel.
Plus you'll definitely want to stick around because we're giving away 2 free gifts later
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So, hang in tight, it's time to get into...
5 POWERFUL INTERMITTENT FASTING TIPS FOR DIABETICS
So...
What is Intermittent Fasting?
Technically, intermittent fasting - also known simply as I.F. - is an eating pattern where
one cycles between periods of fasting and periods of eating.
It's unlike a typical diet since there are no restrictions on the type of food you can
eat.
Some common types of intermittent fasting involve two 24 hour fasts per week... or 16
hour fasts each day with an 8-hour eating window.
This 24 hour fasting method is known as the eat-stop-eat method.
In this method, you'd start your fast after dinner one day and avoid eating any food until
dinnertime the next day.
So, yeah, this method is definitely not for everyone!
Plus, the eat-stop-eat version of I.F. may create hypoglycemic effects for diabetics.
Therefore, this method should always be performed under the watchful eye of your doctor.
Then, there's the popular 16-8 method.
Usually, this involves fasting for 16 hours, including the time when you sleep...which
makes it an easier and more attractive method to follow for many people.
There's also a third fasting category.
This is often referred to as the 5:2 diet.
The 5:2 diet involves consuming only 500-600 calories for two days per week.
These two days are never back to back.
For example, you could choose Sunday and then Tuesday, but not Sunday and Monday.
And during the remaining 5 days of the week, there are no restrictions on calories or eating
windows.
OK, so these are the main forms of intermittent fasting.
But let's take a closer look at what happens inside your body when you fast.
When the human body has no remaining fuel in the form of food, it will run low on blood
sugar, or glucose.
By now you probably understand that your body relies on the glucose from the food you eat
in order to create energy for your muscle cells.
But in the absence of glucose your body will begin using ketones for fuel.
What are ketones?
They're water-soluble molecules, created in the liver, and they are formed from your body
s fat stores.
That's why intermittent fasting is considered to be a quick means for fat burning.
This process is known as ketosis.
And this is where those keto diets come into play.
Ketogenic diets usually involve limiting your carbohydrate intake completely, while upping
your amount of healthy fats and lean protein.
Eating in this manner essentially forces your body to burn fat instead of carbohydrate.
Research has shown that ketosis can lead to:
...decreased inflammation
...improved glucose regulation
...and better stress adaptation.
Plus, research suggests that ketosis may improve insulin sensitivity and aid in weight loss.
But here s the rub...
...other studies suggest that ketosis may be dangerous for diabetics.
A recent study from the University Children s Hospital Zurich found that keto diets could
interfere with the body s ability to utilize insulin, and thus, may lead to increased levels
of insulin resistance.
However, scientists still say that more research on this topic is needed.
Plus, while keto diets may heighten insulin resistance for those already managing a diabetes
diagnosis, they could actually keep you from becoming diabetic!
By following a keto diet, where carb intake is drastically cut, you will naturally lower
your risk for developing type 2 diabetes.
Therefore, for now, the general consensus is that keto diets and intermittent fasting,
while possibly dangerous to some, should create beneficial outcomes for most people... if
done correctly.
So How can you implement intermittent fasting?
Well, it's just about time to reveal our 5 powerful tips for you can safely utilize this
promising new method.
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Alright, ready to discover 5 amazingly powerful intermittent fasting tips?
Let s take a look...
TIP #5: Talk To Your Doctor
Like most things in life, there is always some risk involved.
Intermittent fasting is no different.
That's why, before you begin a fasting routine, it s best to seek some words of wisdom from
your G.P. or your endocrinologist.
I.F. diets can create ketosis in your body.
And ketosis can have a hypoglycemic effect, where your blood sugar dips below a healthy
level.
With hypoglycemia, you might have symptoms like:
...confusion
...shakiness
...a rapid heartbeat
...feelings of nervousness or irritability
...drowsiness
...blurred vision
...and nausea.
Then there's the danger of experiencing hyperglycemia.
This occurs when your blood sugar climbs too high.
Chronically high glucose levels can lead to a cascade of medical issues, including...
...macular degeneration ...cardiovascular damage
...kidney disease ...and even amputation of limbs.
Hyperglycemia can occur when you eat a large amount of food in a small amount of time,
such as during an 8-hour eating window.
Also, be aware that if you've been prescribed insulin by your doctors, fasting can complicate
your situation.
As I.F. diets may lead to decreased glucose levels, adding an over-abundance of insulin
to your system could create dangerous and even life-threatening health effects.
So, yes, there are some risks involved when it comes to intermittent fasting, especially
if you are type 1 diabetic or a type 2 diabetic currently taking prescription insulin.
This is why it's so important to talk with your doctor before beginning any new fasting
protocol.
They can coach you to find the proper routine, and provide means for you to measure your
progress.
TIP #4: Check Yourself...
Before You Wreck Yourself
If you have diabetes... you're probably already familiar with glucose monitoring, and perhaps
you already own a continuous glucose monitor.
These devices can help you make better decisions when it comes to what you eat, and when.
But don't end your self-checks there.
You should also track your mood and your energy levels.
Why?
Increased stress has been shown to worsen insulin resistance.
If a keto diet is causing extra stress or depression, your body may be telling you that
it s time to stop the fast.
Also, be mindful that fasting may decrease your energy levels.
If you have a job which involves operating heavy machinery, or if you work in a high-stakes
setting where lives are on the line, fasting might not be right for you.
So if you give intermittent fasting a go, try recording your mood and energy levels
in a journal.
This can help you determine if fasting is truly the right choice for you.
TIP #3: Wear Medical Bling
If you're diabetic, you re likely familiar with those medical alert bracelets.
While some might not particularly love the look of this jewelry ... wearing one is essential,
especially in the early stages of a fasting routine.
These bracelets let first aid and medical emergency responders know your condition,
and can be crucial for people who experience a hypoglycemic attack.
Often, type 1 or even type 2 diabetics who have a blood sugar crash will become groggy,
or in some cases, may lose consciousness.
When paramedics attend to an unconscious patient, checking for a medical alert bracelet is one
of their first tasks.
Wearing a bracelet ensures that medical professionals are fully aware of your condition before treating
you, and can be a life-saving tool in the event that you black out.
Just be aware that medical alert bracelets are not the same as I.C.E., or In-Case-of-Emergency
bracelets.
An I.C.E. bracelet will only provide emergency contact information, but typically won't give
clues to your medical condition.
So if you are diabetic but don t have your medical bling, make sure to get your medical
alert bracelet ASAP.
TIP #2: Watch Your Workout
Obviously, when it comes to obesity and diabetes, diet is key.
But exercise definitely plays a part.
After all, the human body relies on regular movement for proper digestion, blood circulation,
and, you guessed it, blood sugar regulation!
However, working out while fasting may lead to negative effects.
Body movement burns energy within your muscle cells, and therefore many aerobic exercise
routines will cause glucose levels to drop.
At the same time, certain intense strength training routines might actually lead to an
increase in blood sugar levels.
Either way, vigorous exercise can impact blood sugar for up to 6 hours post-workout.
That's pretty significant, especially if you are only eating for 8 hours out of your day.
So, if you are diabetic, it s best to exercise during your eating window.
This ensures that your body has the appropriate amount of glucose needed to get you through
that workout without any serious blood sugar fluctuations.
You may find a benefit in consuming a small carb-loaded snack, like fruit juice or a granola
bar, right after your aerobic routine, to ensure that your blood sugar levels don t
dip too low.
And be sure to test your glucose levels before, during, and after your workout, to get a clearer
idea of how exercise affects your blood sugar.
If you notice any major fluctuations, adjust accordingly.
TIP #1: Watch What You Eat
Yes, fasting has the potential to manage, and in some cases, prevent diabetes.
Intermittent fasting diets, in general, don't limit what you can eat.
But, of course, for individuals with diabetes, what you eat is incredibly important, especially
if you re on a fast.
The last thing you want is to enter into your eating window and skyrocket your blood sugar
levels with high glycemic foods, or by not eating the proper balance of complex carbohydrates,
fats, and proteins.
Consuming lean protein and unsaturated fat in conjunction with complex carbs can help
slow the absorption of glucose into the bloodstream.
Eating in this manner should provide your body with a steady supply of sugar, without
increasing your blood sugar to dangerous levels.
So what would this style of eating look like, on your plate?
Well, for your next meal or snack, you could try...
...100% whole wheat crackers, cheese, and avocado
...Greek salad and skinless chicken breast
...apple slices and a tablespoon of organic peanut butter
...grilled salmon with a side of sweet potato
...even mozzarella cheese and strawberries.
There's a wonderful world of healthy and delicious food combinations waiting for you.
Eating right will keep your blood sugar balanced during, and outside of your I.F. window.
So... in the end, can intermittent fasting help you?
Well, there's certainly an excellent chance that, if you go about, it the right way, I.F.
diets can in fact aid your health.
However, it's essential that you are hyper-aware of the dangers of fasting, and that you take
great care to give your body time to adjust to this style of eating.
That may mean starting with a smaller fasting window, and slowly working your way toward
a 16 hour fasting routine.
If you are type 1 diabetic or a type 2 diabetic currently taking insulin, it s also crucial
that you talk to your doctors.
They may need to adjust your insulin intake to accommodate your fasting diet.
And again: Make sure you monitor your blood sugar levels throughout your day.
So Now you've got a pretty good idea of how intermittent fasting works with diabetes.
But we want to hear from you.
What tips and tricks have you found work when it comes to I.F. diets and diabetes?
Let us know in the comment section below.
And don't forget to like this video and subscribe to our channel.
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