8 HOUR EAT WINDOW

16: 8 Periodic fasting (PF) means that you do not eat or drink anything that contains calories within a specific time frame. Personally, I think that periodic fasting is the best and easiest method of weight loss that exists today. You do not count calories or reduce to a minimum intake of carbohydrates, but you simply eat within a time window, and outside that time window you simply do not eat. There are so many benefits to intermittent fasting! We're trying to go through some. TIME WINDOWS 16: 8 the most common method of intermittent fasting. This type of fasting means that you fast for 16 hours and then have a so-called "eating window" of 8 hours. 16 hours can feel like a long time without food, but the idea is that you place your dining window in the afternoon and evening. In other words, you fast during the late evening, night and morning when you normally do not eat much anyway. I myself put my dining window between 13.00 - 21.00. I am an evening person and feel that I can do very well without breakfast. WHEN SHOULD INTERMITTENT FASTING BE AVOIDED? If you are severely underweight or if you have or have had an eating disorder. During pregnancy, you should preferably not try new diets, the same advice applies when breastfeeding.

WHEN SHOULD INTERMITTENT FASTING BE EVALUATED? If you have type 1 or type 2 diabetes. If you are taking prescription medication that requires intake with a meal in the morning. If you have any serious medical conditions, such as liver disease, kidney disease or heart disease. If you have problems with your body, it is always a good idea to ask your doctor what he thinks you should do. BENEFITS OF INTERMITTENT FASTING There are several benefits to intermittent fasting. Here are some of them. The body uses fat reserves as energy When dieting according to periodic fasting, the body becomes better at using fat reserves as energy. Which makes the blood sugar stay more stable and forces the body to use energy from the fat reserves instead. May reduce oxidative stress and inflammation in the body Studies show that periodic fasting can affect the body's resistance to oxidative stress. (Oxidative stress is the term for what happens in the body if antioxidants are unable to neutralize free radicals and other reactive oxygen species in cells and tissues.) Which affects aging and the risk of chronic diseases. It has also been shown that fasting can reduce the risk of inflammation in the body.

The function of hormones and genes When you eat according to intermittent fasting, the hormone levels in your body change, which makes stored fat more accessible to be burned. Insulin levels drop in the blood, which in turn also facilitates fat burning. Another hormone that increases during fasting is growth hormones, which also increase metabolism. It is also said that there are changes in molecules and genes that can increase life expectancy and provide protection against disease. Possible positive effect on the heart Studies in animals have shown the potential to reduce triglycerides in the blood, blood sugar levels, blood pressure, LDL (bad cholesterol) and inflammatory markers during fasting. May delay the onset of neurodegenerative diseases High levels of body fat in humans have shown reduced mental ability. There are many studies that show that obesity increases the risk of Alzheimer's. This is partly because the blood flow to the brain is reduced by high amounts of fat on the body and in the bloodstream. Studies have shown that fasting reduced age-related changes in the brain as well as fewer symptoms of various diseases such as Parkinson's, Huntington's and Ahlzheimer's. In humans, benefits have been shown in both fasting and a calorie deficit. Studies have also shown that fasting can play a significant role in improving memory. Depression can also be reduced during fasting. It is believed that this is due to the fact that the production of the substance BDNF, which is often lacking in those who are depressed, increases during fasting.

Psychological benefits Eating according to intermittent fasting is also beneficial for the ability to concentrate. This is because neurotransmitters such as norepinephrine and orexin are higher when you fast, and when you eat, parts of the nervous system that take care of several cognitive functions are also reduced. May possibly extend your life Fasting can also have a positive effect on your longevity. Studies done on animals have shown significant prolongation of life. It was also found that a daily fast on these animals could delay the onset of liver disease and liver cancer.

IS THERE ANY NEGATIVE WITH INTERMITTENT FASTING? First, that it has the word fixed in the name. Many people have a preconceived notion of fasting. "I can not fast," a friend told me. I then explained that he actually fasts every night when he sleeps. Most people fast for at least 8 hours a night. Another preconceived notion is also that people think they will be hungry, grumpy and have low energy during Lent. In the beginning, it will be difficult to change from your habit of eating all the time, to just eating under your eating window. But I promise you it will be a very short problem.

The transition should not take more than 1-2 weeks. the body is incredibly good at adapting, and you just have to stick to the plan you have made and persevere a bit. Are there other problems? A common problem is constipation. This is because the intestines have less to work with. Headaches, muscle cramps, dizziness and heartburn are also side effects that can occur. But these are usually transient, and get better when the body adapts to your new eating behavior.

HOW DOES FASTNESS AFFECT TRAINING AND MUSCLE MASS? Many people probably believe that intermittent fasting will have a negative effect on exercise. However, studies have shown the exact opposite. Your growth hormone levels increase sharply when you fast, especially if you are a man. This does not mean that you build more muscle by not eating, as growth hormone does not build muscle in adults. However, it works muscle-saving and helps you break down and release fat that you can use as energy. There are no studies that today show any connection between intermittent fasting and reduced muscle mass. In the studies that have been done, it has been shown that you have maintained the same amount of muscle as those who ate normally, but you have lost more fat. FASTING AND TESTOSTERON The effects of fasting and testosterone have not been properly studied. Testosterone levels fall during long-term fasting, but how a short-term one such as with regular periodic fasting affects them is still unclear. Some studies show higher levels, while a couple of others show that they fall slightly. Personally, I had the highest testosterone value I have had since I started measuring it since I ran intermittent fasting for a year, just a coincidence maybe, but I have measured my testosterone value for many years and feel very happy that just during my year with intermittent fasting, testosterone levels increased by over 20%. I keep my positive view until it turns out that the values ​​drop dramatically. NOTE! YOU CAN STILL GET UP IN FAT The intermittent fasting will only be effective if you are still eating the right foods. If you eat large amounts of high-fat and sugary junk food in your eating window, you will most likely gain weight and fat. Of course it's sad, no matter what you do, you have to change your lifestyle to get the best results. It is still important to eat healthy even though you are eating in a dining window. The Kickstart Team