Want to know some secret fasting tips and tricks? Lean in…
3 of My Best Intermittent Fasting Hacks
Could you imagine being able to go for days with no food
- Without getting hungry
- Without cannibalizing your own muscles
- Without losing your mind or sanity
If not, then you should definitely build up the skill of doing so because it’s a vital part of your physiology and metabolism.
If you can imagine this or have already experienced those things but it wasn’t that enjoyable, then you might want to know how to make the process of fasting easier.
Truth be told, fasting is not supposed to be easy but it DEFINITELY mustn’t be painful or cause you suffering.
I’m going to give you 3 of my best tips for intermittent fasting that will greatly improve the effectiveness of your fast whatever time length it may be.
Don’t worry, these aren’t your generic tips you’ve heard dozens of times – just drink more water and coffee… thanks…Those things can work but they’re not as good as these secret fasting hacks I’m about to share with you.
What You Need for a Successful Fast
First off, I want to go over some of the core components of having a successful fast.
There are several reasons people do intermittent fasting. The most common ones are to lose fat, to heal their body from waste or to save some time.
What you need to accomplish those goals are two things: ketosis and autophagy.
- Ketosis is the metabolic state that makes you use your own body fat for energy
- Autophagy is the metabolic pathway that cleans your cells from waste material
If you were to fast or even restrict your calories over a long period of time without getting into ketosis, you’ll burn a lot of your lean tissue through gluconeogenesis.
This will make you lose weight at the expense of your muscles, not fat – making you skinny fat. Ketosis, on the other hand, will make you burn your body fat and preserves protein.
Worst Thing That Could Happen
Autophagy is also needed for maintaining muscle mass.
- If you’re doing a caloric restriction diet but blocking the effects of autophagy, then you’re going to keep yourself in a semi-starvation state because your body will never switch into ketosis. This leads to gluconeogenesis and so on.
- If, however, you allow autophagy to kick in, whether that be through strict water fasting or a fasting mimicking ketogenic diet, then your also stimulating the other growth hormones we’ve been talking about so far and it’s going to preserve your muscle.
So, the 3 tips I’m going to share with you right now are all promoting ketosis and autophagy so that you could actually gain the benefits of fasting without just starving yourself.
To get into ketosis you have to deplete your liver glycogen stores so that the liver could start converting your body fat into ketones.
Liver glycogen gets burnt over time for stabilizing blood sugar levels and during low-intensity physical activity. You don’t need to deplete your muscle glycogen stores to get into ketosis and you shouldn’t want to.
At low intensities, you’re burning mostly fat and ketones for fuel so that your body could spare its muscle glycogen for higher intensities.
When you’re walking or doing very easy aerobic cardio then you’re burning mostly fat and ketones for fuel.
Doing this on an empty stomach in the morning can also help you to establish ketosis faster and promote autophagy.
In my experience, it’s also a great way to alleviate the feeling of hunger. How is this possible?
- First of all, you make your liver convert more fat into ketones, which is going to give your body and brain energy
- Secondly, you’re also keeping your mind engaged, which prevents you from thinking about the hunger or the food
- Thirdly, you’re being active and moving, which takes your focus away from the time spent on fasting
So, I recommend you to walk at very low intensities for at least 15 minutes in the morning to get into ketosis faster. Other options are some easy jumping jacks, some rebounding or if you really want to torch up those fat burning pathways then you can even do some aerobic cardio.
Change Your Mindset
The psychology of fasting is as important as the physiology. Not only is it a great way to improve your health but you can also augment your mindset and willpower as well.
When you take a moment to think about it, then every idea you might have about skipping meals, experiencing hunger, having the cravings to eat some foods, to resist the temptation or any other desire is a matter of perspective.
- What aspect of the experience you’re currently having are you focusing on?
- What story are you telling yourself about what’s happening?
- What realities are you creating with the power of your perception?
There’s the saying – „Pain is inevitable. Suffering is optional.“
I just love this quote because it reveals the FACT that the way you perceive things quite literally change the way you experience them.
Simply flipping a switch in your head quite literally changes the way you physically feel what’s happening inside you.
You don’t see the world as it is, you see it as you are.
Your subjective lens creates a completely different set of realities for any situation or circumstance.
The Mindset for Fasting
In the case of fasting, you have to re-associate the experience with something affirmative of what you want to accomplish.
- If you want to lose fat, then you have to relish the fact that you’re literally converting your adipose tissue into energy – just melting it off – that’s amazing
- If you want to live longer, then you have to remind yourself that it’s a very healthy and natural way for your body to cleanse itself. Eating all the time prevents you from inducing autophagy and you’re doing your body a great service with fasting – even more amazing
- If you want to spare time by skipping meals then you can also feel empowered by the ability to do so. You don’t have to worry that you’ll pass out because of hypoglycemia, or you’ll lose your muscle because of not getting your protein in, or getting hungry because you didn’t have breakfast
After you’ve adopted the mindset that fasting is safe, it’s healthy, it’s empowering and it’s not a big deal, you can always choose to not suffer.
Suffering is a matter of perspective – what aspect of the physical sensation you’re focusing on whether that be the feeling of hunger or the mental desire to eat something.
Don’t get this the wrong way – fasting CAN and WILL be extremely bad for your health and longevity if you do it the wrong way. If you don’t establish ketosis and induce autophagy.
The reason why people with anorexia or starvation victims look like they’re suffering is that they are.
If you eat small amounts of food that keeps you out of ketosis, then you’ll get malnourished and eventually enter into starvation mode.
That’s why it’s vital to keep your body out of the vicious dependency of being reliant on burning glucose and that’s why it’s important to teach it how to burn fat more efficiently.
There’s also a difference between being in ketosis and being keto-adapted
- Being in ketosis is the state where your blood has elevated levels of ketones
- Being keto-adapted is the condition in which your body can utilize ketones for fuel
That’s the reason why you might get high amounts of ketones in your urine – your liver is producing ketones, but your body isn’t putting them to use and is simply peeing them out.
Therefore, to become successfully keto-adapted you need to first get into ketosis and maintain it for a certain period of time to build up your fat burning engine.
Keto-adaptation results from being in ketosis but you don’t need to be in ketosis all the time to stay keto-adapted.
Which means, the more frequently you dip in and out of ketosis, the better your body becomes at using different fuel sources – both carbs and fat.
You don’t need to eat the ketogenic diet year-round and I think you shouldn’t, but you still need to first become keto-adapted and then occasionally get into ketosis.
The cyclical ketogenic diet is just that – cycling between eating keto and incorporating carbs into your diet according to your goals and needs.
There are many ways of doing the cyclical ketogenic diet as well
- Usually, it involves 1-2 weeks of eating keto, then having a few days of carb refeeds
- There’s also carb backloading, in which you eat slightly more carbs after your more intense workouts
- And there’s also the modified ketogenic diet that kicks you out of ketosis but only for a short period of time by eating slightly more keto-safe carbs or protein.
Your body doesn’t want to change anything – at first, it doesn’t want to get into ketosis. And later it doesn’t really want to lose its keto-adaptation either.
Your Body is an Adaptation Machine
Your Body is an adaptation machine – it’s constantly adapting to the information we feed it with our exercise (walking), with our perception (mindset) and with our nutrition (cyclical keto).
We simply have to take the data and apply it according to what we want to accomplish.
These 3 tips will help you to establish ketosis, they will make your fasting easier, safer and healthier. So use them as a permanent lifestyle change.
Because my Body Mind Empowerment tips are never this or that – they apply to a bigger perspective and they will enhance your entire life.
If you want to become insanely keto-adapted, then check out my KETO Carb Cycle Program that teaches you about ketosis and the cyclical ketogenic diet.