Have you ever tried a low – calorie diet? Did you get permanent results? Or did the weight eventually crawled back like that time your ex did?
Trust me, we’ve all been there.
Okay, so let me tell you what you already know: There are a lot of books and blog posts about dieting and weight loss. Surprise, surprise -There are also numerous books on intermittent fasting.
It’s very easy to feel flooded with so much information out there and not know whether you are making the right choice. The irony is that intermittent fasting is not complex, but easy to follow. That makes it worth knowing about.
So, with intermittent fasting being all the craze right now it is good to know what exactly it is.
What is Intermittent Fasting?
Intermittent fasting is best described as an eating pattern that alternates between eating periods and fasting periods, with each period lasting a predetermined amount of time. For example, the 16:8 method has a fasting period of 16 hours and an eating period of 8 hours.
In this food pattern, less is said about the foods you should eat, and more emphasis is put on when you eat them. Does this mean you can eat whatever you want?
Sigh! Unfortunately not. Just like anything else in life, balance is important. And does it mean that you must live on broccoli?
Of course not! We are humans and like to enjoy delicious food, but as I already said, moderation is key.
Intermittent fasting is recommended, especially if you are like me and only care about finding out how to lazily and safely lose weight.
Turns out, I’m like 95% of us who couldn’t care less about complicated food plans and sticking to a calorie count. I mean, where’s the fun in that?
So, stay with me if you want to see how you can implement this pattern of eating in your daily life.
Intermittent Fasting Methods
When it comes to intermittent fasting, there are 2 most popular methods that are used:
The 16/8 method: it involves skipping breakfast and restricting your eating period to 8 hours. Then you fast for 16 hours.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from breakfast one day until breakfast the next day.
The 5:2 method: you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods.
Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.
Fasting With Bone Broth
You may already know the endless health benefits of bone broth, but have you considered a bone broth fast?
That’s right, fasting with bone broth can be a great way to combine the benefits of intermittent fasting with the added support of the amino acids, collagen, and glycine that bone broth provides.
Fasting with bone broth is a period of time where you’ll consume only bone broth, tea, and of course water. Typically the fasting with bone broth lasts anywhere between 24 hours and 3 days, but I’d recommend starting small if you are a beginner in the world of intermittent fasting.
This fasting will allow your body to burn fat, boost your metabolism, and heal conditions such as the leaky gut.
The bone broth intermittent fasting is done with the exclusion of solid food. However, if you are new to fasting or are feeling slightly light-headed, it’s okay to cheat with vegetables and fruit.
Intermittent Fasting for Beginners
You may think: “This is insane if I didn’t eat anything solid for 24 hours, I’d pass out.”
Calm down. You won’t. And here’s why, because you’ve already done fasting and wasn’t even aware of it. Have you ever slept in late on the weekends, maybe because of a good night out and then had a late dinner?
Some people do this every weekend. In situations like these, we often eat dinner the night before and then don’t eat until the afternoon the day after, or even later. There are 16+hours of fasting and you didn’t even know about it.
Also, fasting can seem strange to many simply because nobody stands to make much money by telling you not to eat their products or not buy their goods. In other words, fasting isn’t very marketable and you’re not exposed to advertisements on it very often.
So, I would suggest doing a short intermittent bone broth fast even if you don’t plan on doing intermittent fasting frequently. It’s good to teach yourself that you’ll survive just fine without a large amount of food for a day. Plus, bone broth’s benefits will help you achieve your healthy lifestyle goals and provide you with all the needed nutrients.
Benefits of Intermittent Bone Broth Fasting
Lower insulin levels because there is no incoming food.
Insulin is a storage hormone responsible for lowering high blood sugar, it also stimulates fat storage.
This means insulin won’t be stimulating the liver to store glycogen and fat, so it will keep the blood sugar steady. Let’s not forget you’re also getting all the other bone broth benefits as well.
Release of glucagon and HGH
Lower blood sugar is triggering the release of glucagon and HDH. Glucagon is a storage burning hormone responsible for raising low blood sugar. Glucagon stimulates the breakdown of stored fat.
HGH or human growth hormone helps promote lean muscle mass, bone density and the breakdown of stored fat. This makes HGH a burning hormone (among other functions) responsible for raising low blood sugar. It is suppressed by insulin, high blood sugar, and eating carbohydrates
These hormones will promote the breakdown of glycogen and fat stores, to raise blood sugar and supply energy. You’ll feel more energized even if you haven’t been eating for a while.
Here comes the good part, ready?
The breakdown of fats for energy will promote fat burning! Oh, yeah! Prepare for that beach body!
Lower body fat percentage helps to combat leptin resistance
Leptin suppresses hunger. The more body fat you have the more leptin your bloodstream has. High amounts of leptin can cause resistance, meaning even though you have a high body fat percentage, you may still feel hungry and overeat.
Suppression of ghrelin secretion
Fasting with bone broth also slowly suppresses ghrelin secretion which will stop hunger, sugar cravings, and overeating.
Ghrelin promotes hunger, and eating spikes it – making you hungry. Ghrelin release lowers the longer you go without food, so you can say goodbye to overeating.
A bone broth fast resets the gut
Maybe you’ve been on an exotic vacation or had too many nights in a row of take-out. Eating foods we’re not used to aren’t only felt in the gut, but we can also feel tired physically and mentally.
I, for one, get really irritated when I eat outside “my usual” for too many days in a row and find it hard to get back on track. So, it’s good to offer your gut a reset, no matter the reason!
Bone broth fasting literally resets the gut. You pull out all the clutter and give your body nothing but pure, healing nourishment. You’ll be amazed at how much better you’ll feel!
Keeping your immunity intact
Another benefit of intermittent fasting with bone broth is that you won’t have to worry about how you’ll get all of the vitamins and minerals. They are all contained in your broth.
There are no more excuses that you didn’t commit to your fasting because you were out camping, or just were too busy to prepare your bone broth. You can get your Broth By Design sachet and have a quickly ready, fully nutritional meal wherever you are.
Of course, drinking bone broth at any time and day will offer these benefits. The difference is that when you’re fasting and consuming bone broth, your body may be able to absorb these nutrients more quickly, allowing them to go where they’re needed, at a faster pace.
It’s also best if people who are under 18, have diabetes, are pregnant or have eating disorders don’t try experimenting with intermittent fasting out of percussion. Keep it safe!
Intermittent bone broth fasting can be easily accomplished and it comes with a lot of benefits. All you have to do to start is to think of your goals as a journey.
Your small beginning and your eventual triumph mean nothing without the twisting roads that link them. Everyone admires those who have “made it”. Whether that is regarding weight loss or some other human desire.
So plan your goals and prepare for sipping a lot of bone broth. Follow your path of intermittent fasting and get to a successful ending. Without a clear goal, it is simply a road leading nowhere.
Your health and fitness journey lasts a lifetime, so start and lead yourself to a healthier lifestyle. You might as well consider inspiring those around you to take action and do the same. Good luck!