okay so today we're gonna uncomplicated intermittent fasting and actually make it very
easy for you okay it's actually quite simple
I mean intermittent fasting is basically not eating okay so it's not starving
it's just you're omitting all these frequent meals it's actually very very
simple but a lot of times people complicate it they want to know can I
have my supplements yes you can have your supplements can empty yes you can
have your tea can I drink water yes you can drink water you can have some coffee
the point is that a true fast is just water and nothing else okay but if we're
adding supplements or tea or a little coffee I'm going to still consider that
fasting and you're not going to really break the fast okay all right so here's
the big thing about intermittent fasting to make it really really simple you
actually want to let your body dictate when to feed it okay when to eat and
also how long you're gonna go without eating so the time may vary because you
only want to eat when you're hungry okay and then not eat when you're not hungry
and it might sound really simple but sometimes you have to explain it to
people because at the first hint of a little slight hunger people just start
eating I'm like that's not what we're talking about because even in the
morning at 8 o'clock a.m. you have a hormonal spike of cortisol okay that's
an adrenal hormone that's a stress hormone that will make you a little
hungry so you may find right in the morning while I'm hungry and then that
passes and then you're not hungry so slight hunger is you want to just keep
going ignore that what I'm talking about is a strong hunger a stomach pains you
started getting lightheaded weak grouchy okay that means it's time to eat okay
especially in the beginning you're gonna have this you're gonna feel fine all
this and you're gonna have these symptoms and that's just a blood sugar
crash so you'll have to just get used to it but the more and more you do this the
more you're going to go from sugar burning to fat burning more efficiently
that takes time though okay so another factor is the estimation of effort it
takes to really get into this hard core so you're fully in to keto where it's
comfortable you have cognitive benefits you feel focused you have concentration
you're a memory you can actually learn faster so that's going to happen over
time but for some people it could take three to four months okay and I'm
talking about weight loss too especially in your midsection and your blood sugars
it just might take time because your whole life you've done this way and now
we're trying to undo it and it does take some time so go into this for the long
haul and just give it time okay all right the other thing I want to talk
about is how to start this whole thing the first thing is like let's say for
you're doing all these multiple meals per day you're doing snacks the first
thing is to lower your carbs okay that's number one that's automatically gonna
start helping you be less hungry so you can go longer so now you go three meals
no snacks okay that's the first goal it's really important to add enough fat
okay to go from one meal to the next very very important it's also important
to add enough vegetables to also help you go from one meal to the next a big
mistake that people make is they try to do this without enough vegetables you
need vegetables for the potassium and magnesium and the other minerals and
vitamins that help heal insulin resistance and help lower insulin as
well as the fiber that feeds the microbes in your gut and that produces
something called butyric acid which helps insulin resistance it decreases
hunger it helps blood sugars it feeds the colon cells and it helps your immune
system the combination of good fat and vegetables is going to help you go from
one node to the next and then just let your body dictate when to eat so you're
gonna find you can go longer so you skip the breakfast now you're at two meals a
day and now you start to squish those together slowly okay let your body tell
you when to do it to the point where you're not hungry
anymore so then you just do one meal a day a lot of people are doing this but
you want to work up to it and just kind of keep it really really simple
give it time these are just principles tea through the
day there's a tea called hoodia gardenia which is basically an appetite
suppressant tea it's very very powerful antioxidant you can try doing that if
you want to actually have it help you a little bit there's other teas as well
you can keep very very busy because there's nothing worse than you sitting
at home from the computer and watching the clock like what am I gonna eat so
you want to probably get out of the house go somewhere because that can
really help you find some activities but don't just sit and at home all right
sea salt very very important because if you don't consume enough sodium and
you're drinking water you're diluting a little bit of sodium because you may not
have enough reserve and your tank of minerals and that to draw on through the
fasting so the way that you know that you have enough sea salt is that you're
not having any headaches you're not feeling weak muscles you're feeling
strong but a lot of people have side effects because they're not doing enough
sea salt okay I would do one flat to the level teaspoon a day you can put that in
your food you can even make it mix it with water some of it not the whole
thing and drink that down electrolytes are very very important to for potassium
magnesium calcium and find one with high potassium and then that will actually
also help you have energy through this as well because when you make the
transition you need these nutrients you also need B vitamins too so I just want
to throw that out there nutritional yeast tablets would help you but that
will just make the transition smoother the last thing I want to talk about is
just make sure that you prepare for what you're going to be eating so let's say
for example you don't really know when you're gonna eat because you're gonna go
as long as you can with until you're hungry bring your food with you if
you're going somewhere but just be prepared because what we don't want to
do is be like wow now I'm really hungry and I have no more food because the
problem with intermittent fasting is that the timing of it you know it's like
it's sometimes it's hard to time exactly when you're gonna eat and coordinate
that with other people so have your food available so you can go to the correct
food if you don't know about that I put a link down below I think I
uncomplicated the intermittent fasting and I think I made it easy for you
hopefully let me know with your comments below