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    Nutrition — Health

    What is Intermittent Fasting and Is It Safe?

    What is Intermittent Fasting and Is It Safe?

    Intermittent fasting is an increasingly popular diet trend that involves going for extended periods without eating, allowing your body to enter a state of fasted or "empty" metabolism.

    Proponents of intermittent fasting claim that it can help you lose weight, reduce the risk of chronic disease and increase lifespan.

    But is it safe? Should you worry about side effects?

    If you're trying to decide whether or not intermittent fasting is right for you, read on for a comprehensive breakdown of everything you need to know how fasting.

    What is intermittent fasting?

    Intermittent fasting (IF) or intermittent caloric restriction (ICR) is an eating pattern where you cycle between periods of fasting and eating. There's no one-size-fits-all approach to IF, and the fasts' length, frequency, and duration will depend on your health goals, lifestyle, and personal preferences.

    The most common types of IF include Alternate-Day Fasting (ADF), 16:8 fasting (16-hour feeding window each day), and 24-hour fasting. These are all forms of prolonged fasting – not short-term fasting. Lengthy fasting can last anywhere from a couple of days to several months.

    How does intermittent fasting work?

    The goal of intermittent fasting is to take advantage of the benefits of both short-term and prolonged fasting. You get the health and weight loss benefits of short-term fasting without having to go extreme or spending a lot of time in a "no food" state. Intermittent fasting also allows you to reap the benefits of prolonged fasting without going extreme.

    Many people who try to fast for an extended period run into trouble and become so greedy that they end up binging at the end of the fast. This happens because they don't eat enough calories during the fast, so their bodies are depleted of energy.

    This can cause feelings of intense hunger at the end of the fast, and it makes it hard to stick to your plan. Intermittent fasting can help overcome this problem.

    Intermittent fasting, also known as time-restricted eating or intermittent calorie restriction, is a type of dieting that restricts your caloric intake to specific periods of the day. Intermittent fasting has many benefits, including weight loss, better blood pressure control, and improved digestion.

    However, there is some debate surrounding the safety of intermittent fasting. Here we explore the science behind intermittent fasting and determine whether it is safe for you to try.

    Pros of intermittent fasting

    Here are the pros and cons of intermittent fasting, also known as "time restricted eating."

    1. Intermittent fasting can help you lose weight.

    2. It can improve your memory and cognitive function.

    3. It can reduce inflammation in the body.

    4. It can improve your mood and anxiety levels.

    5. It can reduce your risk of cardiovascular disease and type 2 diabetes.

    6. It can improve your sleep quality.

    7. It can increase your lifespan.

    8. It is an effective way to detoxify the body.

    9. It is an effective treatment for various diseases, including epilepsy, cancer, and Alzheimer's.

    10. Intermittent fasting is simple to follow and easy to stick with, which makes it a good choice for people who are new to dieting or nutritionism

    Styles of fasting

    In one version of intermittent fasting called 5/2, people select two days each week to have just a small meal, eating normally for the other five days each week. There is the 5/2 plan, in which you have five days when you eat everyday meals, but then you fast two of those days.

    For the other two days, you restrict yourself to a single 500-600-calorie meal. You know, on Mondays and Thursdays, if these are your fasting days, you will not be eating, but you can only restrict yourself to one 500-calorie-lower meal. 

    You can pick any two fasting days you want (say, Tuesdays and Thursdays) so long as between those; there is one non-fasting day. You can go with the 16/8 program, in which you fast for 16 hours, not eating anything, and for eight hours, eat. Most people tend to go for the 16/8 method, in which you get a one-hour window to eat and fast 16 hours each day, with all foods and all beverages with calories.

    For example, you could only try eating for one eight-hour period per day and then fast the rest of the time. You could choose a day-to-day approach, where daily eating is limited to a single six-to-eight-hour timeframe every day.

    The 16/8 or split-time method involves skipping breakfast and restricting your daily eating periods to 8 hours (such as from 1 to 9 pm). This is where, each day, there is a specific amount of hours when you are fasting and a specific amount of hours where you limit yourself to eating only during this period. 

    Longer fasts

    Some people go on 24-hour fasts, which involves not eating any calories for a single day during a week or a month. You designate one window of time each day when you are allowed to eat, then you fast for the rest.

    So that is how you ultimately lose weight by going into intermittent fasting. When you are training hard, you have got to stay well-hydrated, and you have got to get lots of protein, but if on the fasting day, you are getting 500 calories when you are working out for2, then intermittent fasting could pose health risks.

    Fasting research

    Numerous studies show intermittent fasting is effective in helping people lose weight. The mechanisms through which intermittent fasting influences health are not fully understood, but they could include improvements in insulin sensitivity and anti-inflammatory effects.

    Through many short-term studies, intermittent fasting has been shown to be beneficial for weight loss, improving your health, and possibly protecting against the development of some diseases. Fasting to lose weight is a relatively new phenomenon, and it is becoming more and more popular, partly because it seems to work, at least for some people.

    Research studies have shown that circadian rhythm-based fasting, combined with healthy eating and living, may be an effective weight loss method. Studies show that alternating day fasting does not result in more significant weight loss than continuous caloric restriction weight loss programs. Perhaps what produces the health benefits is not so much fasting itself but rather the overall reduced calorie intake (if that is, you are not overeating on the non-fasting days, which can cause caloric surpluses rather than deficits). 

    A 2015 review of 2,650 adult women found that reducing caloric intake at night and long-term overnight fasting can lower inflammation and risk for breast cancer and other inflammatory conditions. Similar to the potentially heart-friendly benefits of intermittent fasting, studies have shown that prolonged Mediterranean-style dietary compliance can lower heart attacks and strokes by as much as 30% over five years.

    Side effects of intermittent fasting

    Some of the most common side effects of intermittent fasting are headaches, fatigue, and decreased energy levels. These side effects are often due to dehydration in the early stages of fasting. People who are new to fasting may find that they experience headaches and other symptoms as their bodies adapt to lower caloric intake.

    Other potential side effects of intermittent fasting include low blood sugar, electrolyte imbalances, and decreased iron levels.

    Should you try intermittent fasting?

    Intermittent fasting is a relatively safe eating pattern that can help you lose weight, improve your health and increase your lifespan. That said, it's not appropriate for everyone, and you'll want to check with your doctor before embarking on any new diet.

    If you're trying to lose weight, intermittent fasting can be a helpful strategy, especially if you find it challenging to stick to a reduced-calorie diet. It may also help reduce your risk of chronic disease. However, note that intermittent fasting is not an excuse to eat as much as you want during your eating window: all calories count, even those consumed during a fast.

    That said, intermittent fasting may not be a good option for you if you're highly sensitive to hunger, have iron deficiency, or already eat a relatively low-calorie diet. If any of these apply to you, then intermittent fasting may cause more harm than good.

    Final words

    Intermittent fasting has numerous benefits, but it's not for everyone. You'll want to talk to your doctor before starting a fasting plan.

    If you do get the go-ahead, be sure to follow these tips to make your fasting experience as easy and healthy as possible:

    Drink plenty of water. Water can help curb hunger and prevent headaches.

    Eat healthy fats. Healthy fats like nuts, avocado, and coconut oil can help curb hunger and improve mood.

    Exercise. Exercising during your fasting window can help prevent cravings and feelings of lethargy.

    If you're looking for a sustainable way to improve your health and lose weight, intermittent fasting may be just what you need.

    How to do an Activated Charcoal Detox

    How to do an Activated Charcoal Detox

    Our environment is loaded with toxins.

    We eat them, sleep in them, inhale them, drive them, swim in them. And we need some help to combat them.

    Drinking a lot of water is a big one. Getting sunlight and grounding outside each day is another.

    A third solid option to help fight off toxins is to take activated charcoal.

    What is Activated Charcoal?

    Activated charcoal is a natural product derived from the charred remains of agricultural and forestry plants. In the case of Wild Coal, it's made from organic coconut husks.

    Charcoal comprises small, air-borne particles combined with other substances, most notably carbon and oxygen.

    Activated charcoal is highly absorbent and can bind to toxins and other molecules in the intestines, carrying them out of the body. When used as a detoxifier, activated charcoal can help clear the intestines and promote bowel movements.

    There are several ways to use activated charcoal: as a dietary supplement, an enema, or tea.

    Activated charcoal is a natural detoxifier used to cleanse the body of toxins. When taken in small doses, activated charcoal can help remove harmful substances from the body by binding to them and exiting the body through the intestines.

    How to use activated charcoal for general health

    Activated charcoal is an excellent, safe, and easy way to help your body rid itself of toxins.

    Here's a simple everyday plan you can follow.

    1. Morning: take 1-2 capsules with water to help clear out your guy
    2. Mid-day: take 1-2 capsules anytime you eat at restaurants or drink alcohol
    3. Night time: take one capsule before bed

    How to do an activated charcoal detox

    For a more aggressive detox using activated charcoal, try this: Take 2000-3000mg a day spread out between morning/afternoon/night for seven days.

    Pay attention to bowel movements and consider dialing it back if you get constipated.

    After that, move to a daily maintenance phase like mentioned above.

    Possible Side Effects of an Activated Charcoal Detox

    Activated charcoal is an excellent detox method, but like all detox methods, there are possible side effects.

    Some side effects of an activated charcoal detox may include: diarrhea, constipation, gas, bloating, headache, and nausea.

    Talk to your doctor before starting a detox if you have any medical conditions or are taking any medications.

    Final Thoughts on an Activated Charcoal Detox

    An activated charcoal detox is an effective way to cleanse your body and remove toxins. Try the 7-day plan and then the daily maintenance for longterm health and wellness.

    The Difference Between Probiotics and Digestive Enzymes

    The Difference Between Probiotics and Digestive Enzymes

    Probiotics are living microorganisms that help to restore healthy gut flora and crowd out unhealthy bugs.

    Digestive enzymes are nonliving molecules that can help you better digest foods and better absorb nutrients.

    In a nutshell, digestive enzymes make it easier to digest your food, and probiotics support your intestinal immune functions.

    Together, probiotics and digestive enzymes help you get the most nutrition from the foods you eat, supporting healthy digestion.  

    To summarize, a probiotic supplement helps keep your intestinal environment in a healthy balance of beneficial bacteria, and digestive enzymes break down food so nutrients can be absorbed by your body.

    Especially with other essential ingredients such as probiotics, enzymes help us keep our digestive systems healthy, which is tremendously important to our overall health.

    In many cases, it may be highly beneficial to incorporate digestive enzymes and probiotics together in a more comprehensive digestive health duo to keep our digestive systems healthy and prevent a potential imbalance down the road.

    What Will The Atkins Diet Do?

    What Will The Atkins Diet Do?

    What will the Atkins diet do?

    The Atkins diet is a low-carb, high-protein diet that aids in weight loss and blood sugar control. However, there are some potential side effects of the diet that you should be aware of before starting it. To decide if the Atkins diet is good for you, we will examine its potential advantages and disadvantages in this blog post.

    Will the Atkins diet help me lose belly fat?

    A common question people ask is, "Will the Atkins Diet help me lose belly fat?" The answer is YES!


    The Atkins diet works by bringing your body into a state of ketosis. Your body burns fat instead of carbohydrates while you're in a state of ketosis. This means that you will burn stored body fat for energy, leading to weight loss – including loss of belly fat.


    In addition to helping you lose weight, the Atkins Diet has many other benefits. It can help improve your cholesterol, blood sugar, and blood pressure. It can also help reduce your risk of heart disease and stroke.

    Will the Atkins diet lower cholesterol?

    The Atkins diet is a high-fat, low-carbohydrate diet that has been shown to lower cholesterol levels. The diet works by reducing the number of carbohydrates converted into triglycerides and fat. Triglycerides are a significant risk factor for heart disease and stroke.


    The Atkins diet has also been shown to improve blood sugar control in people with diabetes. In one study, people with diabetes who followed the Atkins diet for six months had significantly lower blood sugar levels than those who followed a conventional diet.


    If you have high cholesterol or diabetes, talk to your doctor before starting the Atkins diet.

    Will the Atkins diet lower blood sugar?

    The Atkins diet is a high-fat, low-carbohydrate diet that effectively lowers blood sugar levels. In one study, people with diabetes who followed the Atkins diet for six months had significantly lower blood sugar levels than those who followed a low-fat diet.


    The Atkins diet limits carbohydrates, which causes the body to burn fat for energy. This process, called ketosis, can lead to weight loss and improved blood sugar control.

    Will the Atkins diet raise my cholesterol?

    The Atkins diet is a high-fat, low-carbohydrate diet that has been shown to raise cholesterol levels. A recent study found that the Atkins diet increased LDL ("bad") cholesterol by an average of 9.3 percent and HDL ("good") cholesterol by an average of 4.5 percent in people who followed the diet for six weeks. The study also found that the Atkins diet did not change the LDL to HDL cholesterol ratio, which measures heart disease risk.

    Will the Atkins diet lower blood pressure?

    The Atkins diet has been proven in numerous studies to decrease blood pressure. One study showed that people who followed the Atkins diet for two weeks significantly reduced systolic and diastolic blood pressure. Another study found that the Atkins diet was more effective than a standard low-fat diet in lowering blood pressure.


    There are a few possible explanations for why the Atkins diet may help to lower blood pressure:

    1. The Atkins diet promotes weight loss, and obesity is a risk factor for high blood pressure.
    2. The Atkins diet helps to reduce inflammation, and chronic inflammation is another risk factor for high blood pressure.
    3. The Atkins diet may help to improve insulin sensitivity, and insulin resistance is yet another risk factor for high blood pressure.


    If you have high blood pressure, talk to your doctor about whether or not the Atkins diet is proper for you.

    Will the Atkins diet give you diarrhea?

    The Atkins diet has been known to cause diarrhea in some people. The high-fat content of the diet usually causes this.

    Will the Atkins diet lower triglycerides

    If you're on the Atkins diet, you may wonder if it will lower triglycerides. Triglycerides are fat found in the blood, and high levels can increase your risk for heart disease.


    The good news is that the Atkins diet has been shown to lower triglycerides in both short-term and long-term studies. In one study, people who followed the Atkins diet for eight weeks had significantly lower triglyceride levels than those who followed a low-fat diet.


    In another study, people who followed the Atkins diet for six months had significantly lower triglyceride levels than those who followed a standard American Heart Association (AHA) diet.


    So, if you're looking to lower your triglycerides, the Atkins diet may be a good option.

    Will the Atkins diet lower a1c

    If you want to lower your A1C, the Atkins diet may be a good option. This diet is high in protein and fat and low in carbs. This combination can help stabilize blood sugar levels and lower A1C levels.

    Will the Atkins diet raises cholesterol

    The Atkins diet is a high-fat, low-carbohydrate diet that has been shown to raise cholesterol levels. However, the effect of the Atkins diet on cholesterol levels needs to be better understood. In one study, LDL (bad) cholesterol levels were increased in people who followed the Atkins diet for six weeks. However, HDL (good) cholesterol levels were also increased in this group. The overall effect of the Atkins diet on cholesterol levels has yet to be discovered.

    Will the Atkins diet make you tired?

    The Atkins diet is a high-protein, low-carbohydrate diet that can lead to fatigue. The body needs carbohydrates for energy; you may feel tired without them. If you're considering the Atkins diet, talk to your doctor first.