intermittent fastingBy Alane Stieglitz, ND, CNC
www.NutritionallyYoursTestKits.com

Intermittent fasting can improve your health in several ways. Intermittent fasting is a practice that involves completely abstaining from eating or avoiding certain foods for 10-12 hours. It has been practiced for centuries, primarily for religious purposes. In recent years, intermittent fasting has become increasingly popular with people looking to lose weight, slim down, or improve their health.

There are various methods of intermittent fasting.

Hippocrates, Plato, and Aristotle each lauded the benefits of fasting. Moreover, virtually all religions, including Islam, Judaism, Buddhism, Christianity, and Hinduism, incorporate fasting within their rituals. In this cultural context, the most comprehensive studies are those investigating its physiological and biochemical effects observed by Muslims during the holy month of Ramadan, where practitioners follow intermittent fasting by abstaining from food from sun up until sundown.

There are a few ways to do intermittent fasting.

Daily fasting by restricting your eating time to 8 hours; for example, 11 am is your first meal, and you stop eating at 7 pm.

Full-day fasting where you consume little to no calories for 24 hours, one day a week.

Some studies have shown that intermittent fasting improves insulin sensitivity more than traditional diets. Researchers have also reported that intermittent fasting and traditional diets lead to comparable decreases in hemoglobin A1c. 

Working together with your health practitioner and a health coach can support you in making a plan to execute intermittent fasting properly. 

Our intermittent fasting program: 

Wake up each morning and enjoy a delicious drink of ketones. The ketones I suggest are ones that I use and have seen success with repeatedly with fat loss, focus, immune health, and much more. I order the charged NAT type and sip on them slowly for over 30 minutes. Due to more bowel elimination, when people first use ketones, they sometimes need to drink only 1/2 pack a day for 1-2 weeks and then go up to 1 full packet a day. 

That is all I do in the morning for drinks or food. I fast every morning until 10-11 am and then have my first meal that is always protein-rich. 

In the middle of the day, I drink the 2nd packet of ketones which help curb the appetite for the 2nd half. Lunch is around 1 pm, and dinner is around 630pm. Meals always consist of greens and protein. 

My intermittent fasting with ketones allows my body to go into a ketogenic or fat-burning state quickly. 

Once a month, I enjoy a total of 24 hours of no food and drink only ketones, four of them over 24 hours. 

Check with your doctor to see if intermittent fasting is a safe approach for you.

Specific comprehensive labs should be done to ensure your body is not struggling in an area that will prevent weight loss when intermittent fasting is done.

For more assistance with intermittent fasting and nutrition or weight loss, consider making a virtual health and wellness appointment so I can help you more. 

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Medical disclaimer: Our tests cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor.

REFERENCES:
Trepanowski JF and Bloomer RJ. The impact of religious fasting on human health. Nutr J 2010; 9:57.

Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr 2005; 81:69-73.

Johnson JB, Summer W, Cutler RG, Martin B, Hyun DH, Dixit VD, Pearson M, Nassar M, Telljohann R, Maudsley S, Carlson O, John S, Laub DR, Mattson MP. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic Biol Med 2007; 42:665-74.

Varady KA, Bhutani S, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr 2009; 90:1138-43.

Klempel MC, Bhutani S, Fitzgibbon M, Freels S, Varady KA. Dietary and physical activity adaptations to alternate day modified fasting: implications for optimal weight loss. Nutr J 2010; 9:35.