No, Intermittent fasting does not slow down Fasting.
Studies show that short-term fasts actually boost metabolism.
However, long fasts of 72 hours or more can suppress metabolism. I do not recommend long fasts.
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Yes. Water, coffee, tea and other non-caloric beverages are fine.
Do not add sugar to your coffee. Small amounts of milk or cream may be okay.
Coffee can be particularly beneficial during a fast, as it can blunt hunger.
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Here are some techniques you can implement in your daily schedule.
When life is busy, and task lists pile up, pencil rest into your schedule just as you would a meeting or appointment. Develop simple routines for your day that cue you to rest; it will make relaxing a breeze.
Most people focus on the ‘big’ things they’re grateful for—instead, refocus your gratitude on the little things. Research suggests positive thoughts and a grateful mind are more likely to create a happy disposition and boost overall satisfaction.
Set a goal to take five deep breaths throughout your day. Cue yourself at different intervals, which may be in an ordinary routine, i.e., in the morning while your coffee or tea brews or while you wait for your computer to turn on.
Exercise reduces the adverse effects of stress, improves mood, and regulates neurotransmitters and other hormones. For optimal zen, try restful movements like yoga or stretching.
Mindfully practice relaxation; it is an essential aspect of life and should carry a similar weight to career objectives and other to-dos. By turning your body “off” periodically, you can significantly improve your physical, emotional, and mental health.
Getting adequate sleep is vital for physical and mental health. Often, good sleep starts with good habits. Practice sleep hygiene by optimizing your sleep schedule, pre-bed routine, and daily routines—doing so will make quality sleep automatic.
Set a sleeping schedule with fixed wake-up times—making gradual adjustments to shift sleep times as necessary.
Follow a nightly routine and keep it consistent. Partake in a ritual that may include spiritual nourishment like meditation before bed. Unplug from electronics 30-60 minutes before bedtime, and dim your lights to allow your body’s natural melatonin production.
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The term “sleep on it” is accurate because rest improves your ability to make decisions.
Working too long without rest reduces your concentration and can depreciate your emotional capacity.
Regularly scheduled breaks—daily and weekly—allows you to refresh your perspective, and in turn, make better decisions.
Rest is only significant when you purposefully do it.
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📌Fasting FAQs: Isn’t It Unhealthy to Skip Breakfast?
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No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles.
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If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy.
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Eating healthy is simple, but it can be incredibly hard to maintain.
One of the main obstacles is all the work required to plan for and cook healthy meals.
Intermittent fasting can make things easier, as you don’t need to plan, cook or clean up after as many meals as before.
For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time.
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Many studies have been done on intermittent fasting.
These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.
Here are the main health benefits of intermittent fasting:
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In order to truly know what diet and lifestyle work for you, your body and your health, there’s one simple source to refer to – YOU.
By listening to your body’s cues, you are essentially accessing bio-individuality.
Bio-individuality means there is not a one-size-fits-all diet
each person is a unique individual with highly individualized nutritional requirements.
each individual body will differ in their nutritional needs as a result of their external and internal factors like genetics, the foods we eat, our emotional thoughts, lifestyle patterns, and our surrounding physical environment.
How Bio-Individuality Affects Diet:
Every system in the body can be impacted by what we eat. The health of our brain, digestive system, musculoskeletal system, skin, energy, mood, and sleep are just a few areas of health that can be impacted when we experience nutrition imbalances.
ask yourself some serious questions:
Am I sleeping enough?
Am I moving my body?
Do I have loving caring relationships?
Do I have a loving relationship with myself?
Am I nourishing my body through my food choices?
One of the easiest ways to make a shift in eating habits is by adopting a whole foods focus approach. Focusing on eating whole foods with lots of color and variety is a great place to start.
Consider reducing intake of foods with ingredients you can’t recognize or pronounce, especially those high in refined sugar.
A standard elimination diet that involves temporary removal of beef, chocolate, coffee, corn, dairy, eggs, gluten, peanuts, pork, processed meats, shellfish, soda, soy and sugar (in some cases other nuts and seeds) may also be of support.
You can also consider the following factors that may suggest a food doesn’t sit well with you:
Digestive discomforts such as acid reflux, bloating, gas and urgent bowel movements, Fatigue after eating, Headaches or migraines, Hives, Itchiness
Through this process of exploration, it is important to remember to be kind to yourself and your body while avoiding judgment. Give yourself some grace!
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Weight loss is the most common reason for people to try intermittent fasting
By making you eat fewer meals, intermittent fasting leads to an automatic reduction in calorie intake (calorie deficit)
Additionally, intermittent fasting changes hormone levels to facilitate weight loss.
Fasting increases the release of the fat burning hormone norepinephrine
Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14%
By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.
Studies show that intermittent fasting can be a very powerful weight loss tool.
A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies
According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease
Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction
However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.
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Similar to other muscles, your brain is less functional when it’s fatigued.
You’re always more productive after a restful period.
Taking time off will allow you to work more efficiently whenever you get back to it.
Set aside one day each week to unplug to improve productivity and feel a greater sense of accomplishment.
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