3 Ways To Do Intermittent Fasting: Easy, Medium & Extreme

intermittent fasting is a great way for both men and women to accelerate their fat loss in this video I show you three ways to do it hi I'm dr. Becky from dr. Becky Fitness comm I'm a college instructor of the science of nutrition intermittent fasting it works because it allows your blood sugar and insulin levels to drop to a nice low level when insulin it is your fat storing hormone so when insulin levels are low fat is able to flow out and of your fat cells and burn also because fat is not being stored those sugars are not being stored as fat they are available in the blood to repair cells and that's why intermittent fasting is getting a lot of attention right now in the research world for treatment of chronic disease so if you want to try to incorporate intermittent fasting let's go over how to do it first start with the easy way what I would call 12:12 intermittent fasting which means that for 12 hours of the day you fast and 12 hours you consume all of your calories okay so you have a 12 hour window of eating this is very simple for you to do I do this all the time people that follow my plan and and utilize the zero one two three strategy do this all the time pretty much without thinking about it because number three of the zero one two three strategy stands for three hours before bed stop eating so to utilize this in your daily life all you have to do is let's say you stop eating at 7:30 at night then you simply do not eat breakfast until 7:30 a.m. as simple as can be you fasted for 12 hours allowed your insulin and blood sugar levels to come down and you got yourself into a fat-burning State now if you want to increase things a little bit you can go into what I would call a medium difficulty intermittent fasting that's sixteen eight so you're fasting for sixteen hours of the day and you're consuming all of your calories in an eight-hour window this is probably the one that gets the most attention in the diet world and probably also in the research world as well and this is also the method that my husband used along with his ketogenic diet to lose 53 pounds in the last 22 weeks we document we've been documenting his weight loss over the the 22 weeks each week over at our to fit Doc's channel and if you want to watch that I will link to that we've just created a video about his ketogenic diet and intermittent fasting so you can learn how he did it if you're interested but basically what he has done is he will stop eating at 8 p.m. at night and then not resume eating or you know break his fast until noon the next day when he has a high fat relatively low carbohydrate salad to break his fast works really well for him then I would consider what I would consider the extreme intermittent fasting which is a fact fast along with the 16/8 intermittent fasting so in other words you're still consuming all of your calories during the eight-hour eating window of the day but 95% of those calories are going to come from fat that means that you have to limit your calorie intake for of carbs and proteins to just 5% during the day this is called a fat fast this is talked about in by dr. Mercola and his fat for fuel book also some other research done in this area as well the benefit of this is that fat does not influence your insulin wear as carbohydrates and protein to a lesser degree but it does will will increase give you an increase in your insulin levels so by consuming fat during the day you're getting all of the benefits of basically doing a water fast without the extreme loss of energy throughout the day so let's think about practicality of how you can do this you can't really be munching on traditional high-fat foods like nuts seeds and cheese during this eight-hour window because they do contain some carbohydrate grams what you will need to stick with are some of your healthy more more healthy saturated fats butter MCT oil coconut oil these are almost purely fat how do you consume those well my husband utilized this every once in a while as he was going through his weight loss journey what he would do is consume two kedo coffees throughout the day Kito coffee it's bulletproof coffee you've probably that was made famous by Dave Asprey it is basically a cup of coffee with MCT oil coconut oil butter put into it sounds a little bit extreme but when you when you consume that you're still getting energy into your body without getting that insulin spike my husband has his own version of keto coffee it's calls it fat fortified coffee where he uses butter MCT oil and heavy whipping cream to give it a little bit more of a flavor we talked about that in our 21-day challenge which I'll link to here as well just a couple of words of that are that need to be noted if you're going to do a fat fast or do this extreme intermittent fasting you do not want to jump from a completely poor diet into this extreme you will be in the bathroom most of the day you need to be working your way up to doing this also some of the research out there talks about doing a fat fast for an extended period over a you know for a couple of days or a couple of weeks at times we have never personally experimented with that when my husband utilized this you would do it one day at a time just to kind of throw a curveball in there to his bodies to keep his metabolism up and running so some considerations for you if you're looking at any of these easy medium extreme that's how you do intermittent fasting thanks

Channel: Dr. Becky Gillaspy

Views: 1,494,683

Rating: 4.8605404 out of 5

Keywords: intermittent fasting, fat fast, 16:8, 12:12, insulin

Id: _PF9TUH7ZpU

Length: 6min 36sec (396 seconds)

Published: Wed Sep 20 2017