Intermittent fasting is getting a lot of hype these days, I wanted to break it down and explain the how it works, let’s get started!
What is intermittent fasting?
It’s basically eating over a short period of time, to minimize the amount of calories that you eat, and to optimize hormones which control body weight
How can I start?
There are three types of intermittent fasting
1-16/8 method: which is skipping breakfast and eating from 12 noon until 8 pm
2-Eat stop Eat: you stop eating after having dinner until dinner the next day.
3-5:2 diet: eating only 500 calories twice a week and eating normally the rest of the week.
How does intermittent fasting work?
When you’re fasting, the body works in a different way.
1-Insulin: the body produces less insulin during fasting.
2- Human Growth hormone: during fasting the body produces 5 times the amount of growth hormone.
3-Norepinephrine: the nervous system sends signals to the body to break fat cells into three fatty acids.
It has been proven that intermittent fasting helps in reducing body weight 3-8 % over a period of 3-24 weeks. It also reduces weight circumference and it helps in not restricting the type of food which is consumed.
Of the many benefits of intermittent fasting, it also helps to hold on to the body’s muscle mass.
In order to win and reach your health and nutrition goals with intermittent fasting. You need to still choose healthy options, count your calories and have patience and consistency.
Join our summer express program to learn more about intermittent fasting.
if you’re busy and the go, whether you’re late for work or trying to juggle making breakfast for your family. There are a few life savers that you need in your pantry so that you can easily reach your health and nutrition goals. 1-Team oats: Oats are really nutritious as a grain. If you buy a good kind of oats, they are gluten free, lower in calories than cereal, they have no added sugars and they will keep you full for a long time. It is also a staple in my family as it can be used for adults and even toddlers. 2-Freekeh: In my packages you will find that I am freekeh biggest fan, I advocate it whenever I can, the reason behind this is that it has 8 grams of protein per one cup which is a lot and only one gram of fat. In comparison to white rice, rice has 30 grams of carbs and around 2.9 grams of protein only. 3-Coconut sugar: If you’re still confused about making the switch to coconut sugar, let me tell us that has so many benefits. It has a very low GI of only 35 which make it suitable for diabetes. It also has inulin which balances blood sugar and keeps your gut healthy. 5-Brown rice: Brown rice contains more fiber than white rice and will keep you full for much longer, it also has less calories than white rice. 6-Oat flour: Oat flour has a lot more protein and essential fats. It is also packed with antioxidants. One cup is packed with manganese and phosphorus. 7-Olive oil: Olive oil is by far the healthiest oil on earth, It has almost 9% of MUFA (mono-unsaturated fatty acids) and it’s also loaded with antioxidants and has really high boiling point in comparison to other oils.
Tips from my fridge We know that when you find yourself really hungry you want to grab the nearest most convenient meal that you can find. You won’t wait until you chop that cucumber or make the fruit salad or cook the grilled chicken. You will probably reach for the chips or the box of chocolate chip cookies. Which is fine until you realize that the one thing holding you back from reaching your health and nutrition goals is planning. Believe it or not planning is key to a healthy body. When you’re full on hungry you won’t think of making the salad, so the salad has to be prepared in advance in case the hunger pangs strike. So here are some tips to set the tone for meal prepping and to make sure you’re fully stocked in terms of healthy and nutritious items. 1-Have a full fresh produce drawer: Making sure your fridge is stocked which fresh chopped fruits and vegetables that are in season will save you a lot of hassle. I recommend following the grocery list in your meal plan and buying once a week, wash everything and store in the fridge. In case you don’t have time, you can chop it and put them in the freezer for the following week. 2-Whenever you get the chance chop the produce: To make life easier, grab the cucumbers, tomatoes, lettuce and all the greens like kale, arugula and any other type of lettuce and chop them and put them in boxes for later. This will definitely save you a lot of time in the future. 3-Don’t buy Mayo! Simply it’s calories you don’t need: Yes, Mayo has a lot of calories in one spoon and it’s also loaded with so much unhealthy fat. For a healthier alternative you can mix Greek yoghurt with garlic and little dash of olive oil. 4-Same as Ketchup (the amount of added sugar is unreal): I don’t like to be the bearer of bad news but one tablespoon of ketchup has around 17 calories and 3.6 g of sugar! Image if you add 5 tablespoons which is average for one meal is almost 18 grams of sugar. 5-Try to make your tomato sauce at home, the supermarket version has so much added sugar. It’s super easily if you decide that you will make tomato sauce at home, you can boil the tomatoes, put them in cold water after, peel the skin, blend them then drain them to make sure there are no seeds left. Then freeze the batch which you can use later for so many things. 6-No need for Juice or Soda drinks it’s better to eat your calories rather than drink them: It’s so much healthier if you eat the fruit itself as it is full of fiber and will keep you full for longer, if you have juice instead it will be loaded with sugar even if it’s the natural kind. Soda on the other hand is full of sugar, it has around 39 grams of added of sugar which is around 10 teaspoons!
The keto diet has gained a lot of popularity during the last few years. It is a high fat, low carb diet. It has several benefits against diabetes, cancer and epilepsy The diet works with the metabolic pathway of ketosis which burns fat and turns ketones in the liver to supply the brain. It causes massive decrease in blood sugar level and insulin production. This diet is perfect for someone that doesn’t like to restrict calories or count calories, it also has several benefits for diabetes and pre diabetes. In a study done for diabetic patients, it found that 95.2% where able to reduce medications in comparison to 62% that were on a restricted diet. The ketogenic diet has several benefits regarding 1) Diabetes and pre diabetes 2 )PCOS 3) Epilpsey and Alzehemier 4) It has also improved HDL and triglycerides What are the food items that should be included? 1) Fish, salmon 2) Meat and chicken 3) Eggs 4) Butter and cream 5) Low carb veggies: pepper- onions – greens 6) Healthy oils 7) Nuts and seeds 8) Cheese 9) Avocados 10)Condiments To learn more stay tu