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What’s going on, guys? Thomas Delauer here with SixPackAbs.com to break down some ways to get through your fasting window if you’ve been intermittent fasting. I’m going to be giving you my 5 most easy and effective ways to get through fasting and make things a whole lot smoother.
It’s important because I want to help you guys with being more preoccupied when you are not eating while also helping with some hormonal effects. Let’s break it down:
0:56 Tip #1 – Drink Water: A study by the American Academy Of Dietetics found that those that consume 1-2 glasses of water approximately 20 minutes before eating consume between 75 and 100 fewer calories.
2:11 Tip #2 – Drink Coffee or Tea: Caffeine doesn’t just help to keep you satisfied, guys. In coffee, there is the chemical Peptide YY that signal your brain not to eat.
2:49 Tip #3 – Sleep: Research shows that as little as 1-2 hours of less sleep can elicit a 24-30% increase in hunger. Those that get 7 hours or less of sleep regularly end up being 26% more hungry than those that get their solid 8 hours.
When in your within your eating window, allocate your carbs to the outside, meaning towards the end of the eating window to help improve the quality of your sleep and make your fat loss more effective.
3:58 Tip #4 – Keep Busy: If you are keeping yourself occupied throughout your day if makes the perception of the time go by faster for you. While keeping busy with work, school, family, friends, your hobbies, and other activities, it will allow for you to stay away from fixating on getting closer to your eating window and only thinking about that.
4:41 Tip #5 – Take 5-Hydroxytryptophan (5-HTP): This is a precursor to a hormone that is derived from certain proteins and carbs that help us produce serotonin to improve your feeling of being satisfied and full.
Study by the American Journal of Clinical Nutrition: http://ajcn.nutrition.org/content/56/5/863.short
Also, try consolidating all your fiber towards the end of your eating window to improve feeling satisfied and full going into the next day. 24 total calories from eating fiber can mimic the same satiation feeling as 260 calories from other nutrients to your body.
This goes to show that it isn’t as hard as you may think to fast for long periods of time, prevent yourself from burning muscle, and achieving effective fat loss.
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