Intermittent fasting, or part-time fasting, is not only the ideal introduction to ketosis, but also has several benefits for your performance and efficiency. Learn more about the effects of skipping meals every now and then and which method you can use to start intermittent fasting here.
Table of contents
- What is intermittent fasting?
- Talking Brains Podcast Episode 33: Insider tip for more performance
- Intermittent Fasting: Weight Loss and Ketosis
- Other benefits of intermittent fasting
- How do you get started?
- Talking Brains Podcast Episode 64: Intermittent Fasting Through the Holidays
- Conclusion
- Sources
1. What is intermittent fasting?
There are countless trends surrounding diet, nutrition, and fitness, ranging from no-fat to all-fat to raw food and gluten-free. All of them are designed to help you lose weight as quickly and healthily as possible. However, the latest trend in nutrition isn't about the "what," but rather the "how."
With intermittent fasting (Latin intermittere = interrupt / suspend), the answer does not lie in what you eat, but in the rhythm at which you eat .
The trend toward proper "timing" for eating means observing longer periods of abstinence , during which you don't eat anything at all or skip meals. Fasting lasts an average of between 14 and 36 hours . The most basic form of fasting, which every human being naturally performs, is sleep.
The 7-8 hours without food at night are often the starting point for intermittent fasting, and are simply extended in the morning hours , so that you reach 14 hours without food . This is definitely the simplest way to start a healing and healthy fast. However, this is only one type of intermittent fasting.
Each method has its own guidelines regarding duration and what to eat during the eating phase. So, here are the three most popular methods and the basics of how they work. Find out which one fits your lifestyle and goals.
Take-Home Message #1: Intermittent fasting (Latin: intermittere = to interrupt/suspend) involves eating nothing or very little for extended periods of time during the day. This is then repeated week after week.
BRAINEFFECT HACK : With a little practice and the right foods, your body will enter a state of ketosis during intermittent fasting. Our ROCKET C8 MCT oil supports this. The high-quality caprylic acid C8 can be metabolized particularly quickly into ketone bodies and used by your body as an energy source while in ketosis.
2. Talking Brains Podcast Episode 33 | Intermittent Fasting - Insider Tip for Better Performance - Interview with Prof. Kuno Hottenrott
3. Intermittent fasting: weight loss and ketosis
One of the most notable benefits of fasting is its effect on metabolism . By skipping meals, the body draws on existing fat reserves and uses them up.
On the one hand, this means that you can lose weight very easily and is another advantage if you want to make the leap to a ketogenic diet and thus into ketosis .
Ketosis is a form of metabolism in which the liver produces so-called ketone bodies from medium-chain fats , which are an ideal energy source for your brain .
Compared to energy production from carbohydrates (glucose), ketone bodies provide faster energy for the brain. If you pay careful attention to your diet and eat a low-carbohydrate diet during fasting, your body will transition to ketosis more quickly.
Intermittent fasting accelerates the process of entering ketosis by training the body to draw energy from fat stores . Intermittent fasting is the ideal introduction to ketosis and enhanced mental performance.
BRAINEFFECT HACK : Our ROCKET C8 MCT oil provides you with the best medium-chain fatty acids, which your body can convert into ketone bodies particularly quickly.
4. Other benefits of intermittent fasting
The impact of intermittent fasting extends beyond the brain. A study by the Laboratory of Neurosciences in Baltimore found that fasting provides relief for the brain . The intensity of stimulation decreases during the fasting period , allowing nerve cells to regenerate better . [1]
In addition to the neurological benefits, we now also know about the effectiveness of fasting against various common diseases, such as high blood pressure and obesity .
For example, it increases the body's sensitivity and response to insulin , which helps regulate blood sugar levels and thus control feelings of hunger.
Studies on mice also found that reducing calories affected lifespan, increasing it by 30%. [2]
Intermittent fasting can have a regenerative effect on both your body and your brain, thus having long-term, positive effects on your health.
Take-Home Message #2: Intermittent fasting has numerous benefits. It helps with weight loss, promotes cardiovascular health, and promotes the regeneration of nerve cells in the brain. Definitely an all-round health benefit!
The benefits of intermittent fasting on your health:
- Improvement of the digestive tract
- Regulation of blood sugar levels
- Increased fat burning and weight loss
- Easier entry into ketosis and increased mental performance
- Faster regeneration of nerve cells
{{widget type="egproducts/list_productbyid2" product_id="57" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
5. How do you get started?
1. Eat stop eat
The Eat Stop Eat method is best suited for healthy eaters who want an extra boost. How it works: You fast for 24 hours once or twice a week.
During the 24-hour fast , you do n't eat anything and only drink calorie-free beverages . After the 24 hours are over, you typically return to normal eating. The main reason for this method?
This type of intermittent fasting reduces your overall calorie intake without actually limiting what you can eat, just how often you can eat. Sure, 24 hours without food sounds like a very long time. The good news, however, is that this program is flexible.
You don't have to follow the all-or-nothing approach at the beginning. On the first day, go without eating for as long as you can stand it, and then gradually increase the fasting period over time to slowly help your body adjust.
It can be helpful to start intermittent fasting when you have something enjoyable planned for the day and no food obligations, such as eating lunch at work.
2. Leangains
The Leangains method is best suited for dedicated athletes who want to lose body fat and build muscle. How it works: You fast for 14 (women) to 16 (men) hours per day, and you're allowed to eat during the remaining 8 to 10 hours .
During Lent, you are not allowed to consume any calories, although black coffee, diet cola, and sugar-free gum are permitted.
For most people, it will be easiest to fast at night until the early morning hours and then break the fast about 6 hours after waking up, around noon.
This routine is adaptable to any lifestyle , but it's important to maintain regular eating times . The Leangains method combines particularly well with another nutritional hack, the previously mentioned keto diet .
A diet based purely on healthy fats provides the ideal energy source after a prolonged fast. A Bulletproof Coffee or Butter Coffee is particularly suitable for this. Simply combine the coffee with butter and a little MCT oil , and you'll immediately be optimally supplied with energy.
BRAINEFFECT HACK : Our version of Bulletproof Coffee is Upgraded Rocket Coffee. You can get the ingredients in our ROCKET COFFEE KIT . High-quality, extra- strong organic coffee and 100% C8 MCT oil to support ketosis. For your rocket launch.
Discover ROCKET COFFEE KIT now
3. UpDayDownDay
The UpDayDownDay method is best suited for disciplined dieters with a specific goal weight. How it works: You eat very little one day and as usual the next . On the low-calorie days, this means one-fifth of your usual calorie intake .
With 2,000 or 2,500 calories as a guideline, a "fasting day" contains 400 to 500 calories. To make "down" days easier to endure, diet shakes can be helpful in the initial phase, as they are very filling but low in calories.
However, diet shakes should only be used as food during the initial phase of the diet. After that, you should start eating real food on "down" days.
If exercise is part of your routine, you may find it more difficult to perform on "down" days. On these days, consider taking your workouts a little easier or scheduling them on days with a normal calorie intake. This will ensure you stay healthy and perform at your best.
6. Talking Brains Podcast Episode 64 | Intermittent Fasting Through the Holidays - with Patrick and Fabian
7. Conclusion
Intermittent fasting has several benefits for you. It can have a positive effect on your mental performance or even help you lose weight. There are different forms of intermittent fasting that you can use depending on your personal lifestyle. If you also eat a low-carbohydrate diet during intermittent fasting, you can even prepare your metabolism for the state of ketosis.
8. Sources
[1] https://www.ncbi.nlm.nih.gov/pubmed/15741046
[2] https://www.ncbi.nlm.nih.gov/pubmed/12771340?dopt=Abstract
{{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}
