The Essential Guide To Macros For Intermittent Fasting: Using I.F. For Weight Loss & Muscle Gains
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Macros for Intermittent Fasting
I.F. Benefits Overview:
HGH – Studies show that the blood levels of growth hormone may increase as much as 5-fold when intermittent fasting as opposed to a regular diet.
Higher levels of this hormone facilitate fat burning and muscle gain and help your stomach shrink.
Many of those who try intermittent fasting are doing it in order to lose weight. Generally speaking, intermittent fasting will make you eat fewer meals, which results in you consuming fewer calories.
Energy – I.F. results in lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline), all of which increase the breakdown of body fat and facilitate its use for energy.
Leptin – Low leptin leads to an increase in hunger and a decrease in metabolic rate, much like high leptin leads to a decrease in hunger and an increase in metabolic rate. People can lose leptin sensitivity, ignore signals, and begin to overeat. Leptin levels also drop during short term fasting and return to normal after eating – good way to retain leptin sensitivity.
How Many Meals Per Day?
There is no set amount of meals you “should” be eating. Many different ways to intermittent fast, the following is the most common and most convenient. Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting
It doesn’t instruct you on which or how much food(s) to eat, but rather when you should eat them – sticking to a concept of 2 meals per day. The 16/8 Method involves fasting every day for around 16 hours, and restricting your daily “eating window” to around 8 hours. Within the eating window, you can fit in 2 meals.
Doing this method of fasting can actually be as simple as not eating anything after dinner, and skipping breakfast. For example, if you finish your last meal at 8 pm and then don’t eat until 12 noon the next day, then you are technically fasting for 16 hours between meals.
You can drink water, coffee and other non-caloric beverages during the fast, and this can help reduce hunger levels.
When fasting blood levels of insulin drop significantly, which facilitates fat burning – you should avoid breaking fast with a high carb meal, as it will cause an insulin spike, harming the fat burning process.
Main Benefit – Less Caloric Intake. Your stomach is like a muscle. When it’s filled with large meals three times a day, the distensibility (the amount your stomach walls can stretch) increases. When you head in the other direction – eating many small meals throughout the day – your stomach’s capacity goes down.
By eating smaller meals more frequently, you’ll naturally feel full with less food, and your body will send signals to stop eating sooner. Intermittent fasting will make you eat fewer meals, resulting in your stomach shrinking and less caloric intake.
Additionally, this causes an increase in your metabolic rate by 3.6-14%, helping you burn even more calories. In other words, it boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).
Foods to Break Your Fast With – The protective mucus lining of the stomach may be temporarily diminished after a fast, making the stomach walls more vulnerable to irritation until it returns to normal – Make note of coffee and acidity during the fast.
Gentle reintroduction of foods, beginning with the simplest and easiest-to-digest foods, supports this process. Foods known to be irritating to the system, such as coffee and spicy foods, must be avoided during the breaking process.
The most nutritious and easy-to-digest foods should be used to break a fast: fruit and vegetable juices, raw fruits (berries, but avoid fruits with heavy skins/pectin), vegetable or bone broths, yogurt, cooked/uncooked vegetables, and eggs.
Fructose may only be good if you’re going to workout after breaking your fast.
How many Fats/Carbs/Proteins? 30% Carb, 40% Protein, 30% Fat
To help burn more Fat – 20% Carb, 50% Protein, 30% fat
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Train Smart,
-Thomas
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Help Your Master Fat-Burning Hormone – Leptin:
