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Trance Formation Academy AN INTRODUCTION TO Daily Intermittent Fasting THE HEALTH BENEFITS AND HOW TO GET STARTED www.tranceformation.academy
Trance Formation Academy
AN INTRODUCTION TO Daily
Intermittent Fasting
THE HEALTH BENEFITS AND HOW TO GET STARTED
www.tranceformation.academy
TABLE OF CONTENTS
Chapter 1What Is Intermittent
Fasting?
Chapter 2Types of Intermittent
Fasts
Chapter 3 Benefits
Chapter 4 Where to Begin
Chapter 5Ten Tips for Starting & Maintaining a Fast
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Chapter 1What Is Intermittent Fasting?
Some people think of intermittent fasting as a type of diet. First you must understand the meaning of the word diet. The word diet simply means, a daily intake of food. It is what you eat every day. When a person is dieting, they are normally referring to controlling what they eat and how much is eaten.Fasting is an act of voluntarily refusing to consume all or certain food, drink, or both, for a designated timeframe. An absolute fast can be defined as volun-tarily refusing to consume all food and liquid for a designated timeframe, which can be hours, a day or multiple days. Many people see fasting as a religious practice and today it is being adapted into many alternative healthy lifestyles. Intermittent fasting controls your eating patterns, and not what you eat or the amounts. In intermittent fasting your meals are scheduled in such a way that you maximize your body’s usage of the food that you eat. You eat for a certain amount of time, and then fast for a certain length of time. We do this naturally, and involuntarily when we sleep. The hours that we are sleeping, we obviously do not eat. This is why the first meal of the day is called breakfast. You are in essence breaking your fast with the first meal you eat. Therefore, there really is no set time for breakfast. It is the first meal you eat when you wake up.
There are few variations of intermittent fasting. Each one varies in the number of hours or frequency between fasting and feeding. Some of the more popular variations include:
• Alternate Day Fasting (ADF) - 36 hour fast / 12 hour feed • Meal Skipping - Random • 5:2 Fast (Dr Michael Mosley)• Eat-Stop-Eat - 24 hour fast, 1 or 2 times per week (Brad Pilon)
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• LeanGains - 16h fast / 8h feed (Martin Berkhan)• Warrior Diet - 20 hour fast / 4 hour feed
Each one of these varies not only by the length of fasting and feeding time ranges, but also in the results and benefits that can be achieved. In this booklet we will be primarily discussing the LeanGains approach to intermittent fasting.
The primary goal of most intermittent fasting regimes is to reduce the eating timeframe and increase the fasting timeframe. This is usually accomplished by extending your overnight fast – generally 16, 24, or 36 hours. Likewise, you reduce your normal eating timeframe to 4, 8, or 12 hours. This does not mean that during the feeding timeframe, you continuously eat without stopping.
Another essential key for intermittent fasting is to listen to your body. You do not overeat or gorge yourself with food to store up for the fast, instead you begin to learn endurance, listen to your body’s cues, and increase mental and emotional control over hunger. You learn the difference between real hunger, and imagined hunger or cravings, knowing that you won’t die of starvation if you missed a meal.
Who should try intermittent fasting? Intermittent fasting can be beneficial for those who would like to get leaner, lower their body fat percentage, improve appetite control, or for anyone who desires to enjoy the many other benefits associated with Intermittent Fasting, that will be discussed later in this booklet.
Chapter 2Types of Intermittent Fasts
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In the previous chapter, five types of intermittent fasting variations were mentioned. Before we focus on the LeanGains variation, let’s take a look at each of the variations more closely.
WARRIOR DIET 18-20 hr. fast / 4-6 hr. feedThis variation has this name for a reason. It is very intense because it
includes either fasting or consuming specifically recommended meals for the first 18-20 hours of the day combined with working out. You would then consume most of your food within 4-6 hours, after which you repeat the under eating or fasting period. Placing your feeding timeframe at the day’s end may be more convenient. Adaptations can always be made to fit your personal schedule.
ALTERNATE DAY FASTING 36 hr. fast / 12 hr. feedWith this strategy you eat every other day. This may seem extreme, but
for the more seasoned faster, they can take on this challenge without much discomfort. On a normal day you would only eat within a 12-hour timeframe, say, 9 AM to 9 PM. Then you’d fast overnight, and then 24 hours the following day. You would eat again from 9 AM to 9 PM on the following day, giving you a total of 36 hours of fasting. Generally, alternate day fasters are permitted to eat whatever they like on the non-fasting days. However, making good eating choices gives better results.
EAT STOP EAT 24 hour fast, 1 or 2 times per weekWith this method, you fast for an entire 24-hour period once per week or
twice if you like. Then make sensible eating choices the remainder of the week. This method is very adjustable: Your 24 hour fasting window can be any day you choose.
MEAL SKIPPINGThis is a more random approach to fasting. It is a more natural prehistoric
way of fasting. It is believed that our ancestors did not have the same fascina-tion and attachment to food as we do today. Food and exercise are random and eating unprocessed healthier food. Using this method, you would simply skip meals randomly once or twice a week. It is extremely flexible and worry-free.
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5:2 FAST
The 5:2 diet (also known as the 5/2 diet) is a fasting diet plan that limits the calorie intake for 2 days, then eating normal for 5 days. The general idea behind the 5:2 diet is calorie restriction on the two (non-consecutive) given days. That is, for two of the 7 day week, you eat extreme low calorie (but highly nutritional) foods, while the other 5 days you can eat what you normally do.
LEANGAINS 16h fast / 8h feed – This is the fast we advocate in our Workshops...
This type of fasting is where you feed for 8 hours and then fast for 16 hours, but there are also a few additional rules to follow. The food eaten should be high in protein, carbohydrate intake should be maintained by cycling carbohydrates, include fasted training, and nutrient timing, where you eat the majority of your calories after exercising. Just before your 16-hour fast ends you should commence your workout routine. After training, you eat your biggest of 2-3 meals. The fast begins again in the evening at bedtime and lasts for 16 hours, and repeats every day. (PLEASE NOTE! Above is the recommended protocol for this fast and is aimed towards those that are moderately active and above. Please if you are less active or new to exercise, moderate your protein intake and try to minimise your intake of carbs, especially simple carbs and aim to consume more whole foods and fibre where possible.)
Carbohydrates (Carbs) are found in almost all living things and play a critical role in the proper functioning of the immune system, fertilization, blood clotting, and human development. A deficiency of carbohydrates can lead to impaired functioning of all these systems, however, in the Western world, deficiency is rare. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Unhealthy high carbohydrate foods include dried fruit, cereals, crackers, cakes, flours, jams, preserves, bread products, and potato products. Healthy high carbohydrate foods include vegetables, legumes
(beans), whole grains, fruits, nuts, and yogurt.www.tranceformation.academy
This focus of this booklet will be the LeanGains fast. Let us begin.
Chapter 3What Are The Benefits?
There are both physical and psychological benefits to fasting. One of the key benefits of fasting, and one of the main reasons that many people turn to intermittent fasting, is for increased fat loss. Understanding the difference between the fed and fasted states helps in understanding how it works.The fed state is when our bodies are digesting and absorbing food. This starts when you begin eating and continues for three to five hours as the body digests and absorbs this food. It is difficult for your body to burn fat when it is in a fed state, due to high insulin levels. After digestion and absorption, your body is not processing any food. This relaxed mode lasts for around 8 to 12 hours since your last meal, after which you enter the fasting state. Your body can burn fat much easier in this state because your insulin levels are very low. Because of this 12-hour timespan, our bodies are more regularly in the resting state than in a fat burning state. Fasting can get you to this fat burning state. This is why many people who start fasting, burn fat without having changed their diets, or exercise regime.
Other benefits have been proven in tests in both humans and animals. Some of these benefits include but are not limited to: Reduced blood lipids, blood pressure, inflammation markers, oxidative stress, and risk of cancer. Also, increased cellular turnover and repair, fat burning, beneficial growth hormone release and metabolic rate, whilst reducing the release of other negative body ageing hormones (IGF -1). Finally, improved appetite control, blood sugar control, cardiovascular function, and effectiveness of chemotherapy, neurogenesis and neuronal plasticity.
In fasting the training of the mind is the biggest feat. Psychologically we are retraining the brain and body’s responses to hunger. Through fasting we learn that hunger is not an emergency. Our bodies are trained on how to approach the panic, and how to suppress the desire for immediate
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satisfaction. This is a great skill to be mastered in today’s fast-paced modern world.
You will learn that hunger is just a feeling. Once you have committed a day to fasting, you will soon understand that hunger really isn’t something to become frantic over. The body does not shut down and die if you miss a meal or two. Our pre-historic ancestors didn’t have a fast food restaurant on every corner.
There is a difference between physiological hunger and psychological hunger and we often confuse the two. Understanding the difference between the two helps you to understand your body’s signals. Once you do experience true body hunger, normally at the end of the fast, capture the feeling and use it as a reference for when you think you are hungry. Comparing the two will help you to recognize which one is hunger in its true form.
Eating is a privilege and a responsibility that we often take for granted and abuse. Fasting helps us to re-evaluate why we eat, and what we are putting into our bodies. It helps us to acknowledge that there are people who have little to nothing to eat and we take our meals for granted every day. Eating processed nutrient lacking foods does no good for our bodies either, and we are forced to use the window of feeding time more purposefully and nutritiously.
We are constantly surrounded by endless marketing campaigns geared toward the consumers. Food advertising, more specifically junk food advertis-ing sends subliminal signals that usually fly under the radar when we are full. We store this information and pull it out at the time of perceived hunger. Placing yourself in a fasting state makes you more aware of how these messages create urges, cravings and desires, which want to be fulfilled. If we can see the manipulation more clearly we are less likely to fall for the lies. With awareness comes power and control.
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Chapter 4Where to Begin?
Before we begin with the details of creating a fasting plan, you first need to decide why you want to fast, and what is your goal? Your diet and exercise regime will vary depending on what goals you are trying to accomplish. Next, based on your goals, you must identify what kind of diet and exercise plan you will be incorporating. How many calories will you be eating during your feeding timeframe? How often and how long will you be exercising each week? These are questions that need to be answered before jumping into fasting. Knowing the answers to these questions will help you with your success in fasting. Scheduling these things in advance will eliminate any additional stress or worry you may have during your plan. There are a great many websites that have tools to calculate calorie intake based on your lifestyle and exercise plans that will help you achieve your goals.
Once you have your diet and exercise plans ready to go, the best place to begin in any lifestyle change is with a trial. This is helpful in determining your tolerance and temperance while fasting. If you are new to fasting you will find that there is a slight level of discomfort when you begin fasting. This is mostly because we do not normally deny our body’s food so after a certain length of time; your body will send signals to you, informing you that you are hungry. This is natural and so is mood swings, and irritation due to changes in hormone levels, but as you will learn you can convert the meaning of that feeling within your body to one that is a feeling of fat loss beginning to happen along with the other many benefits.
The trial should be easy and simple. Try going without food for 14 - 16 hours. This will allow you to experience intentional hunger in order to get accustomed to the feeling. Controlling hunger is essential to weight loss and good health. The trial fast is also a great way to see if long-term forms of fasting will be a good fit for you.
Monitor and note your body’s response to this intentional hunger. If your response is extreme, and you feel signs of depression, or have severe mood swings and irritation, then you may not want to try prolonged
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fasting. Your Trial Fast - Choose a day during the week that you will go without food for a period of 14 – 16 hours, and don’t eat anything. Here are a few things to remember and to ease the stress.
• During the fasting period you can drink black tea and coffee and if you can’t go without milk then you can have a splash to colour only. No sugar is allowed but an artificial sweetener is ok, preferably all natural Stevia.
• Calorie free soft drinks, chewing gum and mints are also allowed during this period.
• Drinking water eases feelings of hunger. (Remember that feeling of hunger is actually the feeling of your body burning fat, releasing beneficial growth hormones, repairing your cells whilst reducing the release of body ageing hormones).
• Be aware of your body’s signals. If you feel stress or frustration during your fast, relax.
• Always have healthy food options in the house, ready for when you break the fast. Having healthy food options available also guarantees that you will not have the temptation to binge when your fasting period is over.
Once you know more of what to expect from your daily fasting, and you have determined that this fasting option is one you can take on, you are ready to begin the LeanGains fast. Eating for 8 hours then fasting for 16 is still something you should mentally prepare your body for, but in saying that “it is easy”. If you can, make time to relax or even meditate. This helps you to stay focused and reminds you of your goals. You want to make sure your mind and body are balanced.
If you did the math, you might be saying to yourself, “Won’t I be skipping breakfast?” The answer is yes and no! This of course is a very controversial approach in today’s society. We often hear that breakfast is the most important meal of the day, and this is true. However if you view breakfast as its original meaning implies, breaking the fast, then you shouldn’t worry about when you have it. Your primary concern should be that you eat a healthy meal when you do break the fast. If it is necessary for you to have breakfast early in the morning due to a busy schedule or for medical reasons, then you can schedule your fast in this way. Eat your last meal 8 hours prior to bedtime
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(assuming that you sleep for 8 hours). This will allow you to exercise and then eat your largest meal of the day first thing in the morning. Although this is not the usual scheduling approach, and presents many more challenges, this may work for you.
Another key to remember is that the 16/8 fast is for those who want to be lean. Having some previous fitness and health routine, makes this easier. This also seems to be easier and work better for men. Women can modify this fast if necessary by increasing the eating window and decreasing the fasting window. This is especially true if you are normally a busy person and have missed your opportunity to eat. It is ok to increase your eating timeframe to catch a healthy meal if you didn’t have time to. Remember to listen to your body’s cues, especially when you are in the feeding zone.
Now you know when you will eat, how much you will eat, and when you willExercise, the plan is set. You can use intermittent fasting to reach a goal or as a permanent lifestyle change, but always pay attention to your body and know what’s best for you.
Chapter 510 Tips for Starting &
Maintaining a FastTo be successful at anything you first have to plan and then start. Don’t
over think this. If this is something you want to do, give it a try. It is your choice! If you want to be truly successful at it, don’t give up right away. Give it a chance to work and at least show you some results, big or small.
1. Understand What The Hunger Feeling IsRemember that feeling in your stomach is the feeling of your body beginning to burn fat, producing anti ageing growth hormones and starting the repairing process of the body’s cells.
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2. Take Your TimeA slow and gradual approach never hurt anyone. If you have decided that you would like to try intermittent fasting, there’s no rush. Start with one small goal to try, even if it’s just skipping breakfast. See if it works for you.
3. Don’t Worry About The Tiny Details.Just remember you are alternating between eating and not eating, and increasing the time in between. The longer you fast (up to 36 hours) the more of a fat burning window you open up
4. Be FlexibleThe worst thing that you can do is stress yourself out over the small stuff. Remember it is not a diet; so if at first you don’t succeed, try again the next day!
5. What’s Best For You?Nobody knows you better than you know yourself. Use this as an experiment, do your research, record your findings and keep it real. Listen to your body and do what’s best for you. This doesn’t always mean what’s easiest, sometimes you do have to push yourself, but don’t push so hard that you ignore your body’s cues.
6. Don’t Get Easily DiscouragedYou will see some ups and downs in weight and fat loss. This is a part of the process. Use the downs to help you improve your plan.
7. Quality Not QuantityLearn to take the good with the bad. You may not get all of the results you were hoping for, but hopefully you will be able to take away some of the other positive benefits of fasting. This is especially true in the area of the mental training you achieve on the fast. Respect the process. Intermittent fasting may not be a fit for you if you’re using the excuse of health to have an eating disorder or rigidly control your food intake. You should not fast too long for too often. If you are fasting more than 24 hours there should be a day or two in between your next fasting period, or your next fast should be shorter. You should be getting adequate sleep and not over exercising. You should never use appetite suppressants or supplements that suppress hunger to make it through your fast. If you are bingeing on
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your feed days or windows, this is unhealthy and can have damaging effects on your body; not to mention, it is counterproductive.
8. Eat RightStay away from processed foods, fast foods, and other junk foods. Lean meats, vegetables, starchy carbohydrates, fruits and nuts are great to start. Also eating the right amounts at the right times is essential. You can research a diet plan that fits your lifestyle and matches your goals online or at any library. Research is your friend.
9. Listen to Your BodyThere are things that are sometimes underlying that we ignore that could signal problems that need our attention. Pay attention when there is a drastic change in: appetite, hunger, and satiety – including food cravings; sleep patterns; energy and performance; mood, mental and emotional stability; resistance to sickness; hormonal balance; and, your overall appearance. If these symptoms continue you may need to stop and reassess your fasting plan.
10. RelaxWith any changes in our health and diet, we can become stressed or frus-trated, find time to relax. It may be a good time to begin meditating if you do not already do so. Even something as simple as finding some quiet down time, so that you can reflect on your goals. These moments of silence can help you to find inner peace, calm, and endurance when things get a little chaotic.
In any case, always remember that intermittent fasting is very effective. But it is only successful when it’s adaptable, intermittent, and part of your normal routine. Making it an obligation and a prolonged source of physical and psychological stress is counterproductive to your goals.
Some great Youtube and Internet resources: -
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Dr Jason Fung, Nephrologinst (Kidney Doctor) Canada Dr Daniel Pompa – Cellular Healing Diet Dr Joseph Mercola, Natural Health Physician Dr Michael Mosley – BBC Science Reporter
Results
Some fantastic results from Jean and Emma above who both were previous attendees of our “Trance Formation Academy” Workshops and who implemented “Intermittent Fasting” into their daily routines. www.tranceformation.academy
More fantastic results below of others found online from the many fantastic testimonials – Google “Intermittent Fasting Results” to find these and many more...
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