How to Use Intermittent Fasting to Lose Holiday Weight

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TIMELINE:

00:00 Intro
01:28 Forgive yourself
01:55 Focus on your fasting goals
03:42 Stretch your fast a little bit
04:33 Fasting Variation (5-2)
05:39 What to eat during your eating window?
07:00 Hacks to lose the holiday weight fast
07:15 Sunlight can help burn fat, new study suggests
08:06 Can you lose weight by sleeping?

When you practice intermittent fasting, your body will be tapping into stored glycogen and this will start to allow the weight to fall off.

5-2 Fasting Variation
5 days a week of intermittent fasting
2 days of 24 hour fast/no fasting

Foods
Healthy fats
Natures carbs
Toxic-free

3 Versions of Keto I Recommend:

1. Tradition Keto - 25g net carbs, 50g protein, 75% fats

2. Ketobiotic -50g net carbs, 50g protein, 60% good fats, 1 cup of fermented foods
-Focus on low carb/microbiome feeding
-Lean into veggies, low glycemic foods, meats

3. Low Keto -10g net carb, 50g protein, 75% good fat
-will need to lean into fat to kill hunger

BEST FOR: Accelerated Weight Loss

REFERENCES:

Subcutaneous white adipocytes express a light sensitive signaling pathway mediated via a melanopsin/TRPC channel axis
Subcutaneous white adipose tissue (scWAT) is the major fat depot in humans and is a central player in regulating whole body metabolism.
https://www.nature.com/articles/s4159...

Adequate sleep to improve the treatment of obesity
Energy restriction combined with increased physical activity is widely used to induce weight loss and reduce the health risks associated with excess fat. However, individual responses to typical weight-loss programs can vary greatly, emphasizing the need to adopt more personalized approaches. Less considered factors may explain the failure of traditional treatments. Among the behavioural factors that have been shown to impede weight loss, insufficient sleep is gaining attention and recognition.

https://www.ncbi.nlm.nih.gov/labs/pmc...

#Fasting #FastingLifestyle
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