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Intermittent fasting

Intermittent fasting is an approach that many people find works for them. It can help you achieve a reduction in weight, blood sugar and diabetes medication.

There are two main options:

Firstly the 5:2 diet, where you eat normally for 5 days a week then eat only 500-600 calories on the other two days.

Or secondly, time restricted eating, where you have a long period in the day when you don’t eat. With time restricted eating, most people choose a 16:8 cycle, which involves not eating for 16 hours of the day, then having an 8-hour eating ‘window’. Generally, this is done daily or almost daily.

But what happens to your body while you fast? 

During a fast, your body can be in 2 different states:

• The fed state is when insulin is high and the body is in storage mode (glucose gets stored as fat or as glycogen in the liver).
• And the fasted state, when insulin is low and the body burns energy stores. Intermittent fasting makes the body burn fat in the absence of glucose.

Spending time in the fasted state is actually a form of exercise – “a metabolic workout”.  Extending time in the fasted state improves the ability to burn fat efficiently and quickly. It takes 12 hours after the last meal to reach the fasted state, so ideal regimes include 16:8 (where you only eat during an 8 hour “window”) and 20:4 (where you only eat during a 4 hour window – more challenging!).

If you decide to try intermittent fasting remember to avoid snacking, as this would disrupt the effect.

Intermittent Fasting Autophage

Internittent  Fasting and Autophagy may help reduce the risk of heart disease, diabetes, and cancer. It can also protect brain health and strengthen the immune system. Fasting—specifically the intermittent and calorie restriction kind—is an optimal way to activate autophagy.

Intermittent fasting, with an 8-hour eating window, often involves eating between 12 PM and 8 PM, or 16:8, which is a common and popular method. This means fasting for 16 hours and eating within an 8-hour period, often skipping breakfast. 

Detailed Explanation:

• 16:8 Method:

  This approach involves fasting for 16 hours and consuming all meals within an 8-hour window. 

• Common Timeframe:

  A popular eating window within the 16:8 method is from 12 PM to 8 PM. This allows for lunch and dinner, with the fasting period occurring overnight and skipping breakfast. 

• Flexibility:

  The 8-hour eating window can be adjusted to fit your schedule. For example, you could eat between 9 AM and 5 PM if you wake up early, or between 11 AM and 7 PM if you prefer to eat later in the evening. 

• Benefits:

  16:8 fasting can be beneficial for weight management, improving insulin sensitivity, and potentially reducing the risk of certain chronic diseases. 

• Important Considerations:

  It's essential to ensure that your diet within the 8-hour window is still healthy and balanced, focusing on whole foods, lean proteins, healthy fats, and fiber

• What is an intermittent fasting diet? - BBC Good Food.

One of the most common ways to do this is by skipping breakfast and eating only from midday-8pm, so you are fasting for 16 hours (between 8pm and midday the next day). Other variations of the diet involve six-hour eating periods or shorter.11 Mar 2025

7 Ways to Fast

1. Intermittent fasting: Fasting for anywhere between 12 and 20 hours per day and consuming all of your calories during your “feeding window.”
2. 24-hour fasting: Also known as OMAD (one meal a day), this is just as it sounds—eating just one meal per day and consuming all of your calories for the day during that meal. Some experts advocate doing a 24-hour fast twice per week.
3. Alternate-day fasting: This approach involves fasting every other day, but you can eat 500 to 600 calories per day on fasting days.
4. The 5:2 Diet: This approach involves eating normally five days per week and eating just 500 to 600 calories on the two fasting days.
5. Note: 500 to 600 calories are allowed on fasting days for these two types of fasting simply to increase compliance of people who are doing these fasts for weight loss.
6. 36-hour fast: Dr. Fung uses this type of fast with his type 2 diabetes patients. He recommends doing a 36-hour fast three times per week until desired results are achieved and then adopting a fasting strategy that works for each individual person in order to maintain results. A 36-hour fast can easily be stretched into a 42-hour fast by skipping breakfast on the final day.
7. Extended fasting describes fasts lasting at least two full days or 48 hours. If you’re interested in extended fasting, Dr. Fung generally does not recommend doing just a 48-hour fast because the first 48 hours are the hardest for hunger. After the first two days, hunger dissipates, and many people feel euphoric.

Another reason not to bother with a 48-hour fast is that it can take up to two days for your body to burn through its glycogen stores. Once glycogen is used up, you enter ketosis, and autophagy reaches peak levels. This is why a three-day fast is recommended to reset the immune system.

While this may be hard to believe, Dr. Fung reports that fasting for seven to 14 days is only marginally more difficult than fasting for two days because the first two days are the hardest. He often uses seven- to 14-day fasts with patients who have severe type 2 diabetes in order to rapidly improve their blood glucose levels and prevent further damage to their organs.

Intermittent fasting may support healing processes in the body by promoting autophagy (cellular cleaning), enhancing tissue regeneration, and modulating inflammatory markers. It can also improve insulin sensitivity, reduce blood sugar levels, and potentially lower the risk of chronic diseases. 

Here's a more detailed look:

• Autophagy:

  Intermittent fasting triggers autophagy, where the body removes damaged cells and cellular debris, allowing for cellular regeneration and repair. 

• Tissue Regeneration:

  Fasting may promote stem cell regeneration, which is crucial for healing and tissue repair. 

• Inflammation:

  Intermittent fasting can help regulate inflammatory responses, which are essential for tissue repair and healing. 

• Blood Sugar Control:

  By reducing the frequency of meals and providing a break from digestion, intermittent fasting can improve blood sugar levels and insulin sensitivity. 

• Chronic Disease Risk:

  Some research suggests that intermittent fasting may reduce the risk of certain chronic diseases like type 2 diabetes, heart disease, and even some cancers. 

• Nerve Damage:

  Studies in mice have shown that intermittent fasting can increase gut bacteria activity, leading to the production of a metabolite that helps regenerate nerve fibers, potentially aiding in nerve damage recovery. 

• Weight Loss:

  Intermittent fasting can contribute to weight loss, which can be beneficial for overall health and reduce stress on joints, improving conditions like osteoarthritis. 

• Increased HGH:

  Fasting can increase growth hormone secretion, which plays a role in growth, metabolism, weight loss, and muscle strength. 

• Heart Health:

  Intermittent fasting may improve several risk factors for heart disease, such as blood sugar levels, blood pressure, and cholesterol. 

Important Considerations:

• Long-term effects:

  While intermittent fasting may offer short-term benefits, the long-term health effects are still being studied.

• Not for everyone:

  Intermittent fasting may not be suitable for everyone, especially those with certain medical conditions or those who rely on regular meals for social reasons.

• Individual responses:

  People may respond differently to intermittent fasting, and it's important to listen to your body and make adjustments as needed. 

Intermittent fasting, especially the 16/8 method (eating within an 8-hour window), can offer several health benefits, including weight loss, improved blood sugar control, and enhanced brain health. This approach can also potentially reduce the risk of certain diseases like cancer and improve cardiovascular health. 

Here's a more detailed look at the benefits:

Weight Loss:

• Intermittent fasting can help with weight loss by reducing the overall calorie intake, as you're eating within a limited window.
• It can also help boost metabolism and burn more fat.
• Studies have shown that intermittent fasting can lead to a significant reduction in body weight, especially when combined with calorie restriction. 

Improved Blood Sugar Control:

• Intermittent fasting can improve insulin sensitivity, which means the body is better at using glucose for energy, and can lower blood sugar levels. 
• This can be particularly beneficial for individuals with type 2 diabetes or those at risk of developing it. 

Enhanced Brain Health:

• Studies have shown that intermittent fasting may boost working memory and cognitive function in animals and humans. 
• It can also help reduce inflammation in the brain, which can improve mental clarity and focus. 

Reduced Risk of Certain Diseases:

• Some research suggests that intermittent fasting may reduce the risk of cancer and heart disease. 
• It can also help improve cardiovascular health by reducing blood pressure and cholesterol levels. 

Other Potential Benefits:

Improved gut health and gut microbiota, Better sleep quality, Increased longevity, and Improved resistance to stress and disease. 

Important Considerations:

• It's crucial to maintain a healthy diet during your eating window and to stay hydrated during the fasting period. 
• Consult with a doctor before starting intermittent fasting, especially if you have any underlying health conditions. 
• Intermittent fasting may not be suitable for everyone, and it's important to choose a method that fits your lifestyle and preferences. 

• 16:8 intermittent fasting: Benefits, how-to, and tips

  Weight loss and fat loss. Eating during a set period can help people reduce the number of calories they consume and may also help ...

As well as weight loss, various studies have linked intermittent fasting with:

• a reduced risk of cancer.
• improved heart health.
• an extended lifespan.
• some protection against age-related diseases including chronic pain syndromes.
• a protective effect against cognitive decline.
• improved resistance to stress and disease.

Intermittent fasting, especially the 16/8 method (eating within an 8-hour window), can offer several health benefits, including weight loss, improved blood sugar control, and enhanced brain health. This approach can also potentially reduce the risk of certain diseases like cancer and improve cardiovascular health. 

Here's a more detailed look at the benefits:

Weight Loss:

• Intermittent fasting can help with weight loss by reducing the overall calorie intake, as you're eating within a limited window.
• It can also help boost metabolism and burn more fat.
• Studies have shown that intermittent fasting can lead to a significant reduction in body weight, especially when combined with calorie restriction. 

Improved Blood Sugar Control:

• Intermittent fasting can improve insulin sensitivity, which means the body is better at using glucose for energy, and can lower blood sugar levels. 
• This can be particularly beneficial for individuals with type 2 diabetes or those at risk of developing it. 

Enhanced Brain Health:

• Studies have shown that intermittent fasting may boost working memory and cognitive function in animals and humans. 
• It can also help reduce inflammation in the brain, which can improve mental clarity and focus. 

Reduced Risk of Certain Diseases:

• Some research suggests that intermittent fasting may reduce the risk of cancer and heart disease. 
• It can also help improve cardiovascular health by reducing blood pressure and cholesterol levels. 

Other Potential Benefits:

Improved gut health and gut microbiota, Better sleep quality, Increased longevity, and Improved resistance to stress and disease. 

Important Considerations:

• It's crucial to maintain a healthy diet during your eating window and to stay hydrated during the fasting period. 
• Consult with a doctor before starting intermittent fasting, especially if you have any underlying health conditions. 
• Intermittent fasting may not be suitable for everyone, and it's important to choose a method that fits your lifestyle and preferences. 

• 16:8 intermittent fasting: Benefits, how-to, and tips

  Weight loss and fat loss. Eating during a set period can help people reduce the number of calories they consume and may also help ...

As well as weight loss, various studies have linked intermittent fasting with:

• a reduced risk of cancer.
• improved heart health.
• an extended lifespan.
• some protection against age-related diseases including chronic pain syndromes.
• a protective effect against cognitive decline.
• improved resistance to stress and disease.

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Do this to reverse insulin resistance and type 2

Hollywood De-tox and Flush Weekends; can easily be gently introduced on weekdays to rest your digestive system helping you to lose excess weight easily or from 1-5 days. The weightloss accelerator tablets and capsules within 5:2 Diet Fasting Kit provides you with all the essential micro nutrients that your body needs to block unwanted cravings.  

Intermittent fasting

Intermittent fasting is an approach that many people find works for them. It can help you achieve a reduction in weight, blood sugar and diabetes medication.

There are two main options:

Firstly the 5:2 diet, where you eat normally for 5 days a week then eat only 500-600 calories on the other two days.

 

Or secondly, time restricted eating, where you have a long period in the day when you don’t eat. With time restricted eating, most people choose a 16:8 cycle, which involves not eating for 16 hours of the day, then having an 8-hour eating ‘window’. Generally, this is done daily or almost daily.

But what happens to your body while you fast? 

During a fast, your body can be in 2 different states:

• The fed state is when insulin is high and the body is in storage mode (glucose gets stored as fat or as glycogen in the liver).
• And the fasted state, when insulin is low and the body burns energy stores. Intermittent fasting makes the body burn fat in the absence of glucose.

Spending time in the fasted state is actually a form of exercise – “a metabolic workout”.  Extending time in the fasted state improves the ability to burn fat efficiently and quickly. It takes 12 hours after the last meal to reach the fasted state, so ideal regimes include 16:8 (where you only eat during an 8 hour “window”) and 20:4 (where you only eat during a 4 hour window – more challenging!).

If you decide to try intermittent fasting remember to avoid snacking, as this would disrupt the effect.

Useful Resources

The books listed below can really help with intermittent fasting to support weight loss and remission from Type 2 diabetes

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5/2 Slimming Fasting Kit. Best Detox Diet

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Supporters of fasting claim that it does a lot more than just help with weight loss. According to its followers, 5:2 fast can help you live longer, look younger and even ward off dementia as well as lose weight. Made famous by the BBC’s Horizon programme Eat, Fast and Live Longer, studies suggested that fasting once or twice a week can protect the brain against illnesses including Alzheimer’s and Parkinson’s

Do you want to continue enjoying eating food and gain many of the attributed health benefits such as living longer, streamlining your body to look younger?  Well 5 2 fasting lifestyle change could be for you the ideal solution, encouraging you to eat well with some healthy change for five days, followed by fasting for two days. You can reduce your calorie intake for two or more days a week and eat healthier foods of your choice are encouraged for the other five days.

5 2 Fasting Kit Best Detox Diet can be used for Hollywood De-tox and Fasting Weekends or a practical money saving way to maintain your fast on busy weekdays, resting your digestive system helping you to lose excess weight easily. 5 2 Fasting Kit Best Detox Diet provides you with energy and vitality, keeping you going on eating less, throughout any typical busy day with all the essential micro nutrients that your body needs to block unwanted cravings.   .

5 2 fasting kit, Best Detox Diet makes it easy to be a devotee extending 5 2 transcending any diet into a "fasting lifestyle"  to achieve inch loss, for the dress size you always dreamed about and reduce the risk of diseases such as cancer, diabetes and even Altzheimer's.

5 2 fasting kit Best Detox Diet helps to block cravings and an easy fasting regime to become part of your daily routine.

Many crash-diets slow down your metabolic rate, however intermittent fasting burns up unwanted fat along with toxins. With the help of the 5/2 fasting kit and its organic vitality and naturally cleansing supplements the body is sent into healing mode”, focusing on restoring damaged cells rather than producing new ones and thus using up more energy.
 

Along with the 5 2 diet kit Best Detox Diet please also use some of our favourite fasting-day recipes! https://www.bodyandmindshop.com/articles/wholefood-recipes/

The 5:2 Fasting Kit Best Detox Diet

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Organic Vitality slimming fasting tablets energise you thoughout the day, preventing the loss of  lean muscle tissue for a leaner, fitter body.  Feeling energised enabling you to over come fatigue is another key benefit. L-arginine, one of the many essential  amino acid that stimulates the body's own regenerative processes to build muscle and burn fat.

Helps support your survival on a calorie restriction and symptoms associated with low blood sugar

• Key Benefits:
• Increases stamina and energy.
• Reduces body fat.
• Helps you survive on calorie restriction of only 600 calories a day for the other two days.
• Helps with symptoms associated with low blood sugar.
• Helps boost sexual endurance.

Organic Vitality & Slimming Fasting pills work in 3 ways:

1. Your metabolism is increased and fat starts to be burned through thermogenesis.
2. Your appetite is suppressed to help stop the need for snacking between meals.
3. You receive an energy boost to help you stay active and busy throughout the day.

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Apple cider vinegar & speed slim caps can also be gently introduced on weekdays to rest your digestive system helping to rest your digestive system, helping you to lose excess weight easily in 1-5 days. The organic apple cider vinegar & speed slim caps provide you with all the essential micro nutrients that your body needs to detox and short fast.

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Free Naturopathic  Guidelines