Intermittent Fasting for Weight Loss
Intermittent fasting has become one of the most popular weight-loss diets in recent years. It is a simple, easy, and effective approach to shedding a couple of pounds without resorting to weight loss medications and the potential for their long-term side effects.
Intermittent fasting is an approach that cycles small eating windows with prolonged fasting times. Intermittent fasting gained popularity, thanks to Dr. Jason Fung MD who shares in his book The Obesity Code that elevated insulin levels block fat-burning, encouraging the body to retain calories.
In the recent article “Intermittent Fasting Made Easy” in First Magazine the experts agree that an important part of an intermittent fasting regimen is to increase fiber. Author Maggie Jaqua refers to "Baobab as the secret ingredient that fights cravings and wards off hunger." Dr. Fung sees "Baobab powder as a great source of fiber, with other benefits due to its antioxidant and polyphenol content.” Baobab Powder is the intermittent game changer!
Here we’ll cover the different types of intermittent fasting and recommend the best way to add Intermittent fasting to your life.
How Intermittent Fasting Helps Metabolic Health
Intermittent fasting improves gut microbiome balance
Research shows that the composition of the gut microbiome differs between lean and obese people. The ratio of two major types of bacteria, firmicutes and bacteroidetes, plays a role in whether or not we gain weight. During fasting, the diversity and composition of the gut microbiome change for the better.
The Secret to Healthy Weight Lies in Your Microbiome
Reduces free radical production
Excessive free radical production causes oxidative stress, damages mitochondria, and reduces cellular energy production and metabolic efficiency. Fasting reduces free radical production which can contribute to weight gain.
Improves stress resistance
Intermittent fasting acts as a mild stressor that triggers adaptive responses, similar to how exercise stresses the body to make it stronger.
Cellular Clean-up
The process of Autophagy (from Greek words meaning "self-eating") is the body's natural recycling and cleanup system at the cellular level. Intermittent Fasting promotes autophagy which is important for cellular renewal and repair, protection against various diseases healthy aging, and maintaining proper immune function
Metabolic Flexibility
Intermittent Fasting Improves glucose control and insulin sensitivity which supports the body's ability to switch between burning carbs and fat for fuel. During fasting, the body shifts to fat-burning mode, which can help with weight management, insulin sensitivity, and metabolic health.
Neurological Benefits
Increases BDNF (Brain-Derived Neurotrophic Factor). It enhances cognitive function and mental clarity and may improve emotional regulation during stress.
Inflammatory Response
Reduces chronic inflammation optimizes immune system function Better recovery from physical and psychological stress.
Types of intermittent fasting
The most common intermittent fasting schedules are the 16/8 and 14/10 methods.
16/8: Fast for 16 hours and eat within an 8-hour window. This method is also known as the Leangains Protocol. It's popular because it's convenient to extend the overnight fast by skipping breakfast or eating dinner earlier.
14/10: you fast for 14 hours and eat within a 10-hour window.
Alternate day fasting (ADF): Three human trials on ADF evaluated the effect of alternating days of fasting and showed that people lost on average 3-8% weight in 3-8 weeks.
5:2 Diet: The 5:2 diet, also known as the Fast Diet, involves eating regularly five days a week and following a modified fast for two days. That’s five days of normal eating with 2 days of reducing your calorie intake to 500 calories for women and 600 calories for men. One human trial showed that people lost an average of 4% body weight over 8 weeks. When comparing the Alternate Day Fasting and 5:2 Method over one year, the amount of weight lost and weight regained was very similar. Here Baobab powder can be included during the 2 days.
The Circadian diet: The Circadian Diet is a time-restricting approach to eating during a 12-hour window -- typically between 7 a.m. and 7 p.m., and fasting during the other 12 hours with breakfast as the largest meal of the day and dinner the smallest.
Eating according to biological rhythms affects hormone production cycles such as sleep/wake, and nutrition/fasting, but these factors can also alter the circadian rhythm (CR).
Circadian Fasting resynchronizes the circadian rhythm and is a more refined way to help with weight control. “The Circadian Diet with Baobab powder is one of the best methods of intermittent fasting for a boosted metabolism and healthy weight maintenance.” Dr. Luc Maes ND, DC.
Circadian Fasting as a preferred way to do Intermittent Fasting
1. Alignment with natural rhythms: The circadian diet is designed to work harmoniously with the body's internal 24-hour circadian clock. This can help optimize metabolism, hormone regulation, and other physiological processes.
2. Reduced risk of overeating: By limiting food intake to specific time windows, the circadian diet can help prevent mindless snacking and overeating that can occur with more traditional diets.
3. Improved energy levels: Aligning eating patterns with the body's natural cycles can lead to more stable energy levels throughout the day, rather than the highs and lows from irregular eating.
4. Better sleep: The circadian diet emphasizes timing meals and nutrients to support healthy sleep-wake cycles, which can have a positive impact on overall health.
5. Potential metabolic benefits: Some research suggests the circadian diet may help improve insulin sensitivity, blood sugar regulation, and other metabolic markers compared to standard calorie-restricted diets.
6. Flexible and sustainable: Unlike very restrictive diets, the circadian approach allows for a wider variety of foods while still providing structure. This can make it more feasible to follow long-term.
The circadian diet combined with the benefits of Prebiotic Baobab powder is a groundbreaking development for those seeking to optimize their fasting journey.
Easy ways to include Baobab into your routine:
Day 1:Breakfast: Overnight oats with Baobab powder, berries, and nuts.
Dinner: Grilled salmon salad with mixed greens, avocado, and olive oil dressing.
Day 2:
Breakfast: Greek yogurt with Baobab powder, honey, and sliced figs
Dinner: Baked eggplant parmesan with a side salad
Day 3:
Breakfast: Baobab smoothie with spinach, banana, and almond milk
Dinner Tuna Nicoise salad with hard-boiled eggs, olives, and tomatoes
Day 4:
Breakfast: Chia pudding with Baobab powder, lemon, and coconut flakes
Lunch: Grilled chicken and vegetable kebabs with quinoa
Day 5:
Breakfast: Oatmeal with Baobab powder, blueberries, and cinnamon
Dinner: Mediterranean vegetable lasagna
Day 6:
Breakfast: Greek yogurt parfait with Baobab powder, granola, and kiwi
Dinner: Lamb and vegetable stew with whole wheat pita
Day 7:
Breakfast: Baobab chia pudding with banana and toasted almonds
Dinner: Baked halibut with roasted Brussels sprouts and brown rice.
Take away
Baobab powder, the remarkable superfood from the African continent isn't just another supplement – it's a natural powerhouse that directly addresses weight loss and can improve the outcome of intermittent fasting.
Why does Baobab stand out? Because of its unique combination of soluble and insoluble fiber, polyphenols, essential vitamins, and minerals. The beauty of Baobab powder lies also in its versatility and ease of use. A small amount added to water during fasting windows can significantly improve the fasting experience without compromising the metabolic benefits of the fast.
For those serious about optimizing their intermittent fasting journey, incorporating baobab powder daily routine represents not just a trend, but a scientifically supported strategy for enhanced fasting success. In the evolving landscape of nutrition and wellness, Baobab powder stands out as a true game-changer for weight loss!
References
https://pubmed.ncbi.nlm.nih.gov/34633860/
https://pubmed.ncbi.nlm.nih.gov/35956312/
