Fasting is another method to reduce your insulin levels to facilitate weight loss, lower your body weight set point, and reverse diabetes.
What is fasting?
- It is a pattern of eating and not eating, ie eating less frequently
- Speeds up the process of losing weight by reducing insulin (the fat storage hormone) and releasing growth hormone
- It brings into balance hormones that are out of balance, like the hormone “Leptin” that decreases your appetite. This is why you feel more satiated as this hormone comes back into balance.
- It’s Free.
Benefits of fasting:
- It’s simple
- It’s free</li
- It’s convenient
- It’s gives your body a rest and time to rebuild weak cells
- It’s flexible
- It works with any diet
Types of food used during fasting: Obviously you are not eating but there are certain foods that you may include:
- You must stay hydrated – Water is very important.
- Water flavored with lemon or cucumber (no artificial sweeteners or flavors
- Distilled water
- Sparkling water
- Teas (Green tea, black tea, herbal teas
- Coffee, no sweeteners
- Clear broths (bones, vegetables)
- You can add spices (ginger, salt, pepper)
Types of fasting:
- Intermittent fasting (fasting for different periods within a 24 hour window)
- Alternate day fasting
- Extended fasting (42 hours or more)
We recommend to ease into fasting. Please see our section on getting started. Once you become fat adapted, where you body easily generates ketones from fat for energy, fasting becomes easier. John Wienecke started with intermittent fasting and once is body was in a state of ketosis (burning fat for fuel) he tried extended fasting, starting with 24 hours and working his way up to 60 hours and then to 78 hours.
To learn more you will find in the resource section books on fasting.
Here is a short video on intermittent fasting.
Video: 6:37 minutes
Here is an video by Dr. Becky Gillaspy, an associate faculty professor at Ashford University and the University of Phoenix where she teaches Science of Nutrition, Health and Wellness.