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- Herausgeber: Youcanprint
- Kategorie: Ratgeber
- Sprache: Englisch
- Veröffentlichungsjahr: 2021
If you want to become healthier, bulk up, and eat clean, then keep reading. For years it has been believed that bodybuilders couldn't follow a vegan diet. People assume that in order to gain muscle that you have to eat animal products because, for many, animal products are the only decent source of protein. While it is true that you need protein to build muscle, you can get plenty of protein from plant sources. As a dietitian, I want to help you make the changes to your diet that you want to and still do the workouts you love. There are a lot of myths out there about veganism and bodybuilding, and if you are a bodybuilder who wants to eat vegan, you may find it hard to figure out how to do so. People choose veganism for many reasons, and the reason you want to switch to this new diet isn't important. The only thing that is important is that, yes, you can eat vegan and be a bodybuilder. I want to help prove to you that you can have all the energy you need, as well as the protein, to be a successful bodybuilder and reach the gains that you have been striving for. In this book, you will find: • The best vegan supplements that will boost your workouts and energy • The top bodybuilding advice that can prevent gains • The most powerful foods you can eat to improve your bodies anabolic processes • How to gain energy without animal products • What it really means to eat clean • What you can do for your gut health • How simple nutrition is the key to gaining more muscle … And much more. I understand you may still be unsure about going vegan. I get it. There is a lot of misinformation out there for bodybuilders and non-bodybuilders alike. You may be worried that your energy will lack, or that you won't be able to gain muscle like you have been. When you choose this book, you will learn the facts about bodybuilding and a vegan, plant-based diet. You'll realize the rumors you have heard are unfounded. Even if you have only eaten a traditional bodybuilding diet, you can make the switch to veganism without losing what you have gained. I know you want to make the switch to veganism. Otherwise, you wouldn't be here. So if you are serious about this, scroll up and click buy now.
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Eat Stop Eat
Intermittent Fasting Diet to
Have More Energy and Lose
Weight (with the Best
Recipes)
Mary Nabors
© Copyright 2019 Mary Nabors - All rightsreserved.
The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.
Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book,either directly or indirectly.
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Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources.
Please consult a licensed professional before attempting any techniques outlined in this book.
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Introduction
The number of obese people is growing each year and with it, the number of people suffering from diabetes, or other illnesses and conditions related to obesity. In fact, most of the diseases caused today are caused by the food we eat. In past centuries, people were dying of diseases that can be easily cured today. But if those illnesses are not such a big issue nowadays, we have more severe issues to think about: diseases caused by our own food.
Do you know what the most common feature of food is nowadays? It’s that most food has a very high-calorie level.
Make no mistake, calories can lead to energy, but only if you burn them, not just eat them. Otherwise, it’s like fueling your car with a tank full of gas, but not going anywhere. Most people stuff their faces with high-calorie food, but really don’t have the time, or the ambition to burn those calories. And that’s when the problems start.
The second issue with the food nowadays is its very low nutritional value. The rich-nutrient organic food our forefathers ate has been slowly replaced by processed food, which mainly focuses on carbs, and not too much on proteins or healthy fats.
In the category of carbs, you can easily include sugars and starches, therefore you shouldn’t be surprised if the high
consumption of carbs will boost your glucose level in your body.
Glucose is the default energy fuel your body uses on a daily basis, but what happens when you are not a very active person?
It will not be consumed, so it will simply get stored in your blood, increasing your blood sugar levels.
Sound familiar? It probably does because if this process gets worse, then it can lead to diabetes. You are probably wondering now what you need to eat or to do, to prevent this from happening. Keep in mind that obesity and diabetes are the least of your problems, as everything can get a lot worse. Eating this way may lead to more severe conditions like heart, liver, kidney diseases, possibly even cancer. Processed food can cause a lot of issues to your body, and it can even lead to deaths. In fact, you should consider sugar more dangerous than drugs, alcohol or tobacco, as most people are hooked on it.
Natural food is not really natural, as plenty of vegetables and fruits are being tampered with all kinds of chemicals. This is why we need to distinguish organic food from what we normally see as natural food. There are plenty of farmers out there who are no longer letting the vegetables, fruits, or animals grow naturally. They use plenty of pesticides on the veggies or fruits, and grow their animals using concentrated food. All these substances eventually end up in our plate, and can seriously affect our liver or other internal organs.
In supermarkets, you can have a difficult time finding organic food, as most of the food sold there can be easily considered processed. When we are bombarded by this kind of food, with very low nutritional value and extremely high-calorie value, it’s really no wonder why we are so vulnerable to diseases. If we have to consume this food in huge quantities just to feel satisfied, it’s only a matter of time until we gain weight and start getting fat or even obese.
Many people started to follow diets to lose weight, but the problem with most of these meal programs is that as soon as you quit the program, you will most likely start to gain weight again, and eventually end up with the same weight just like when you started the diet. You need something sustainable, not just something you can follow for a small period of time. In other words, you need a different lifestyle to have for many years to come. The change may be drastic, but it’s required with the food you consume when you eat it, and also the way you exercise.
This is where Intermittent Fasting (also known as IF) can come in very handy for you! Don’t think of this practice as a religious, as it’s not done only for these purposes. Perhaps the first thing that pops in your mind when you think of fasting is the Ramadan practiced by Muslims all over the world, or by other religions like Christianity or Judaism. Practiced for religious purposes, fasting represents a period of spiritual and body cleansing.
Intermittent Fasting is also about cleansing, but it’s more applied to the body than your spirit. Think about a self-discipline process that combines scheduling your meals, being more careful with what you eat, but also exercising. This is what Intermittent Fasting really is. As you will find out from this book IF can be practiced on a daily basis, or less frequently.
If you want to find out everything there is to know about Intermittent Fasting, like benefits, how it works, the best methods to use, but also why the Eat Stop Eat program is one of the best IF methods for you, then this is the book for you. In order to maximize the results of Intermittent Fasting, it’s very important to eat healthily. This book will provide you tips about the food you need to eat, but also some of the best recipes you can use for this program, for every period of the day.
Chapter 1: Intermittent Fasting
1.1 Definition
Most people would probably consider Intermittent Fasting just another diet to lose some weight. However, is this procedure just a regular diet? Or is there a lot more to it? Well, first of all, Intermittent Fasting is more about scheduling your meals, than what you really eat. Your body needs nutrients to function properly, and calories to burn for energy. Everybody needs to know exactly when to eat, and when to let the body burn some calories.
Therefore, you can consider Intermittent Fasting the noble art of scheduling your meals, in order to maximize the calories burn process. As it turns out, this procedure is less about what you eat, and more about when you eat. You don’t have to make radical changes into your diet, you can eat the same food as you normally eat, but it’s very important to schedule your meals.
Why?
Basically, if you fast on a daily basis, you are literally dividing a day into an eating (feeding) window and fasting period. Let’s say you normally eat from 8 am to 8 pm; that’s your standard
feeding window. The period from 8 pm to 8 am is the fasting period, when you don’t consume any calories at all, so you are not eating anything (you are just drinking water, maybe). You don’t have to be an expert in nutrition to know that we eat huge amounts of carbs during the day, and these carbs are the most important source of glucose. As we’ve mentioned previously, glucose is the default “fuel” for our bodies, but if it’s not consumed, it gets stored in the blood, raising the blood sugar level. Sounds familiar?
People often confuse the fasted state with the fasting window, but make no mistake, we’re talking about two different terms here. If the fasting period is pretty clear (the timeframe when you don’t eat at all), the fasted state is more related to the “fuel”
the body uses for energy. That’s right! When the body can’t use any more glucose, it has to switch to an alternative “fuel.” So yes, your body runs like a hybrid car, switching the fuel type. The difference is that your body normally runs on glucose (which can be compared to petrol), and the alternative solution is the fat tissue (which can be compared to electric).
The fasted state is when the body switches the energy source from glucose to fats. As you can imagine, it normally doesn’t happen right after your last meal, and it happens 12 hours after it. The fasted state is the best time to burn some fats, therefore, a lot of people prefer to work out early in the morning, on an empty stomach, when they had dinner at least 12 hours ago.
If we put all this information together, we can come to the conclusion that Intermittent Fasting is the practice of refraining from consuming any food within a specific period of time.
Now, when you have three consistent meals per day, plus snacks, it simply doesn’t allow you a fasting period of more than 12 hours. In this case, you are not really fasting at all. Here’s the catch: you need to decrease the feeding period and increase the fasting period, in order to feel like you are fasting. Most specialists would agree that having a fasting period of 16 hours can be a great start. This will only leave you with 8 hours of a feeding window.
Most people can’t have three main meals within this timeframe, so whether you like it or not, Intermittent Fasting leads to a decrease in calorie intake, so you consume less food. In most cases, this means just renouncing one meal per day. Most specialists would agree that it’s better to renounce breakfast, as it allows you the extra time in the morning to exercise and burn fat. Therefore, if you have your feeding window between noon and 8 pm, you can work out after 8 am (because that’s when you enter the fasted state and only eat at noon).
It may sound easy to say, but Intermittent Fasting involves a lot of self-discipline and restraint, as you might experience hunger, possible headaches, and you might be tempted to eat although it’s the fasting period. Practice makes you endure easier these
challenges, and if you have the right mindset, you can go through the fasting period, even if it feels way too long.
Probably by now you have a better understanding of what IF
really is, therefore, you will not think that Intermittent Fasting is:
- a super formula to lose weight, as you will not lose too much weight per week (even if you are not eating anything). You can expect to lose less weight (but constantly), so bear in mind that this method encourages weight loss in baby steps, that’s why it’s more sustainable and healthy at the same time (unlike most drastic diets which are very harmful for your overall health);
- the best diet out there, as you can find better alternatives when it comes to diets. If you want to lose weight fast, Intermittent Fasting may not be the best choice for you.
Just think of IF as one of the best options for a stressed and busy individual.
- mandatory, because not everyone needs to lose weight, or not everyone can follow this procedure (as you will discover later in this chapter). You can consider Intermittent Fasting as a more moderate method to lose some weight, unlike other radical diets.
To sum up, Intermittent Fasting is about:
- setting a fasting period and a feeding window;
- the longer the fasting period is, the higher chances you have to enter the fasted state, burning fat;
- for daily fasting, chances are that you will skip a meal, and this will eventually lead to fewer calories consumed.
However, if you really want to maximize the effects of Intermittent Fasting (and you will soon find out that they are not only limited to weight loss), you really have to combine this procedure with physical exercise and LCHF (low carb, high fat) diets. In other words, you will need to work out and eat healthy in order to have better results with Intermittent Fasting.
1.2 Benefits and Facts
You are probably wondering now why any normal person would go through hunger and possible headaches just to lose a few pounds. Well, people are not doing this procedure just for weight loss, as there are plenty of other benefits also. Some of the most important reasons why you should try Intermittent Fasting are:
● a lower level of oxidative stress and blood pressure;
● obviously, fat burning;
● it speeds up your metabolism during the fasting period;
● it allows you to better control your appetite and blood sugar, but also your cardiovascular function.
Bear in mind that people can participate in Intermittent Fasting for different reasons besides fat burn, like:
● disease prevention;
● slowing down the aging process;
● psychological, physical and spiritual benefits;
● better mental performance;
● better physical fitness.
Some specialists believe that there are eight main benefits of Intermittent Fasting, as listed below:
1. destroying precancerous and cancerous cells; 2. brings your body into nutritional ketosis; 3. fat tissue decrease;
4. better gene expression for healthspan and longevity; 5. it can trigger autophagy, but also the apoptotic cellular repair or clearing;
6. enhanced insulin sensitivity;
7. it lowers the inflammation and oxidative stress; 8. betterneuroprotection and improved cognitive effects.
Intermittent Fasting for Weight Loss
Without any doubt, most people who are practicing Intermittent Fasting are doing it to lose weight. IF should be switching your default fuel type from glucose to fats, but when you are not eating at all during the fasting period, not only that glucose will no longer be available, but the body will use your stored fat as an energy source. Funny fact, although the insulin level skyrockets when you consume plenty of glucose, this doesn’t mean that it will do its job. Insulin is supposed to regulate the blood sugar level, but it fails to do so when it reaches very high levels.
Insulin can only act when its level decreases, but this doesn’t happen during the feeding period (at least not when you eat plenty of carbs). However, if you lower the time frame for the feeding window, the insulin level will decrease, and this encourages adipocytes to release fatty acids. The longer you fast, the lower your glycogen and glucose level will be, leaving your body with no choice but to use fatty acids as the energy source for your body and brain. During the fasting period, the fatty acids will not be able to store and to form fat cells.
People following a radical diet often fail to commit to it, and very soon they quit the diet and go back to their normal eating habits.
This is how they manage to cancel the results of their diet in terms of weight loss, as they start to put on weight immediately after quitting the diet. But what if you found a program that can
really work for you and doesn’t require too much effort or radical change on your part to have results? Most people would stick to such a program if it requires minimum effort, so just like any diet, commitment is very important in Intermittent Fasting.
If you can find the IF program that works best for you, with minimum effort, and gradually decreasing your calorie intake (to a level which you can easily sustain), then you will have an easier time losing weight in the long run, as you should be able to sustain the program for a very long period.
Intermittent Fasting for Disease Prevention
According to a study published in the World Journal of Diabetes people suffering from type 2 diabetes who tried daily Intermittent Fasting for the short-term were able to decrease their body weight and fasting glucose, and also improve the post-meal glucose variability.
If you are still not sure what are the effects of Intermittent Fasting over your overall health, you can take a look below:
- improved stress resistance;
- it lowers your inflammation and blood pressure;
- when there is a better lipids level, and better glucose circulation, these facts can decrease the risk of
neurological diseases like Alzheimer’s or Parkinson’s, but also cancer or heart diseases.
Intermittent Fasting for Anti-Aging Purpose
Stress and not enough sleep are just a few of the biggest problems most people are experiencing today. As it happens, these are the main factors that speed up the aging process. It doesn’t come as a shock that people who don’t stress themselves too much, and have enough sleep, look younger compared to people who are experiencing both of these symptoms.
Obviously, aging is not something that you can reverse, as nobody has discovered the “Fountain of Youth.” However, can we do something to slow down the aging process? Well, I have good news for you! As it turns out, we can slow down the aging process.
Intermittent Fasting triggers a process called autophagy, which is responsible for intracellular rejuvenation. Everything that is damaged at an intracellular level gets cleaned up and replaced during this process. To be a bit more specific, autophagy (which literally means self-eating) is a self-detox process responsible for removing damaged cells and replacing them with brand new ones. This process can be done on your internal, but also external organs. Speaking of autophagy, it plays a crucial role in
preventing
diseases
like
neurodegeneration,
diabetes,
cardiomyopathy, autoimmune ones, liver diseases, cancer and many more.
Intermittent
Fasting
for
Superior
Mental
Performance
Intermittent Fasting can be considered a way of life, so it’s a lot more than a diet. The diet usually has effects over your body weight, but IF has effects over your weight, in disease prevention, or to slow down the aging process (as you can see from the above). But that’s not all, as this process has a few effects on your brain function as well. As you already found out, Intermittent Fasting triggers autophagy, but this can be enabled at a brain level also. This is known as neural autophagy, and it’s responsible for recycling and repairing damaged brain cells. If something interferes with neural autophagy, it can eventually lead to neurodegeneration, which can mean insufficient function of the brain, or in other words, preventing the brain from performing at its full potential.
However, there’s another positive effect of Intermittent Fasting, when it comes to brain function. It leads to a higher level of BDNF (brain-derived neurotrophic factor), a protein triggered by this procedure. As it turns out, the BDNF protein can play an important role in stimulating your memory, cognitive and
learning function. This protein protects the brain cells and encourages the appearance of new cells.
Intermittent Fasting also leads the body into nutritional ketosis (which is reached approximately 12 hours after the last meal).
Coincidence or not, that’s when the body uses fat as energy, and when ketones level is starting to increase. Ketones feed the brain, and this leads to enhanced productivity and mental acuity. As you might expect, your energy level goes up.
