How intermittent fasting keeps you fit and healthy

Did you know that digestion consumes the highest amount of energy out of all bodily functions? When too much energy is used for digestion, there will be less available for repair and detox. As a result, we age sooner, get sick easier, and it takes longer for us to heal.

There is a reason why fasting is present in so many cultures. It is not only beneficial for your body, but also for your mind. As a matter of fact, not only will you lose body fat during your fasting period, but you will benefit from greater mental functions. Thus, fasting increases your productivity!

1. What is Intermittent Fasting?

It is a way of eating and scheduling your meals within a period of time. Usually, it means eating within a 6 to 8 hours time frame and not eating for 16 to 18 hours as a result.

2. Benefits of Intermittent Fasting

  • It allows the body to burn stored fat.
  • It increases your productivity.
  • It is a natural way to promote detox.
  • It promotes longevity and anti-aging, because cells become more resilient and thus withstand damage by oxidative stress better.
  • It promotes smoother, firmer skin due to the same above mentioned reason.
  • It reduces your chances of cancer! It might shock you to hear this, but as a matter of fact, our body produces millions of cancer cells EACH day! However, a healthy body can fight them off and fasting promotes healing, as we will have more energy!
  • The same goes for other common diseases such as diabetes or heart problems!
  • It saves time, as you will spend less time cooking, eating, and thinking about what to eat. It frees up time for other important things in life!
  • If you tend to think about food often during the day, then this is the solution! 😉

3. How do you practice Intermittent Fasting?

The best thing about Intermittent Fasting is that you can implement it so easily and really perform it consistently. My method of implementing it is by skipping breakfast and depending on my schedule only to start having my first meal from 12-2pm and have a snack or a dinner at 4-8pm. During the fasting period you are allowed and recommended to drink lots of water or unsweetened tea.

4. My experience with Intermittent Fasting

I tried intermittent fasting for three weeks and it was great in so many ways. Since I previously have tried fasting already, it was relatively easy for me. However, if you are new to fasting, the first few days will probably be difficult, but the good thing is that your body will adjust to it in around three days!

Major differences I noticed during the intermittent fasting period was my overall higher energy level. I had a clearer mind and was more productive, especially in the morning! Moreover, I had more power for a workout! Yes, intermittent fasting made me stronger! I had more free time, as I did not have to think about what to have for breakfast and could do other things for the time I usually spent on having breakfast.

After three weeks of intermittent fasting, I lost body weight, but not overly so, because I gained more muscles (muscles weigh more than fat), as I was working out (lightly) as well. Furthermore, I increased my portion size for my lunch too, so I do not think that I had much less calorie intake than usual. Still, I was recognizably in a much better shape and felt amazing!

 

Conclusion: Intermittent Fasting is easy to implement, stick to and it offers amazing benefits! I can not think of a reason not to try it out yourself. It will be even more efficient if combined with a clean diet!

How to enjoy a lavish feast without feeling stuffed

It is Christmas time and like any festive holiday, we tend to celebrate it with a lavish feast. This certainly applies for the Chinese New Year, which is mainly celebrated by eating with your family and friends.

In this article, I am going to give you some tips on how to eat a generous amount and still feel good afterward! Yes, you can eat a lot without feeling stuffed later on (of course, still up to a certain extent) 😉

So here are my tips…

1) Do not mix high-protein with high-carbs in one meal!

This will make a huge difference and is one of the main principles of food combining. Small amounts of each can be eaten together though 😉

High-protein foods are meat, sea fruits, fish, nuts, seeds etc.
High-carb foods are grains, beans, legumes, bread, pasta, potato etc.

 

Why should you not mix?

Because protein and carbs are digested differently. Protein, when eaten alone requires about 4 hours to digest and carbs 2 hours. However, when eaten together, it can take up to 13 hours. So mixing both will make it more difficult for our body to digest and keep us fuller. In the worst case, it will sit in your stomach, start to ferment, make you feel tired and is a cause of premature aging!

I still remember the time when I had lobster and lots of potato fries in one setting – I could not eat anything else that day…

2)  Avoid/limit fried food

Ever noticed that fried food is served in high amounts in buffet styled restaurants? They are designed to make you full in a fast way in order to keep you from eating too much. So if you want to make the most of your money when heading for buffets, skip the fried food section. They are not healthy anyway 😉

3) Drink tea

It is kind of a Chinese cultural thing to tell each other to „eat more“ whenever one stops eating. So when eating with my Chinese relatives and friends, I have to be really careful and I always try to eat as slowly as possible. Still, each time I say I am full I will be told to drink some tea, so I can keep on eating more! Haha!

And well, in those times I’m persuaded to do so, it really works! In China, we like to drink Pu’er tea to our meals, but any green, chai or herbal tea will aid in your digestion!

4) Chew some ginger

Chinese love to use ginger in their cuisine and it has been regarded as a digestive aid for thousands of years. It is an antioxidant and works anti-inflammatory, which will „relax the gut lining“ and help you avoid digestive problems such as gas, bloating, nausea.

 

In case you still ate too much and feel tired, take a 20min slow walk to aid in your digestion.

I wish you happy holidays and happy feasting! 😉

How to avoid dairy and what to eat instead

In my previous article I explained why cutting out dairy is beneficial for our health, as it is has been scientifically linked to acne, cancer and weight gain. However, avoiding dairy is quite tricky as it is hidden in many foods we consume that we might not expect could contain it. So here is my guideline on how to avoid dairy and what you can eat instead!

 

So, lets begin with the obvious and most important ones:

Dairy product  

What to eat instead

Cow’s milk

Soy milk, any nut milks (almond, hazelnut, …), any grain milk (rice, oat, …)

I recommend making your own milks with a soy milk machine, which is very easy, convenient, way healthier and cheaper in the long run!

Yoghurt

Soy yoghurt, coconut yoghurt

Try to buy natural flavoured ones without sugar.

Butter

Organic cold-pressed coconut oil is the best option. 

There is a big difference between organic ones and commercial ones. A good quality coconut oil should smell heavenly! I use this one.

I avoid margarine, as it is way too processed and is even worse than butter in my opinion.

Cheese

Nutritional Yeast tastes almost like parmesan, you can also use grated cashews as a topping for pasta.

If you have any cheese cravings, try having some slightly roasted nuts instead! It consists of lots of good fats and protein 😉

Where you might not expect it right away:

Dairy product

What to eat instead

Ice Cream/

Gelato

There are now really good vegan gelatos out there, at least in Vienna XD. Or choose a vegan brand!

Or make one yourself – there are plenty of recipes out there.

Sauces

(e.g. mayo,

sour cream,

salad dressing)

Avocado (Combine with spices and it will taste amazing! <3)

Tahini (Sesame butter)

Peanut butter

For salad: Salt, pepper, vinegar and whole cane sugar plus some herbs goes a long way 😉

Chocolate

Yes, most chocolates contain milk. There are vegan ones, or choose some dark chocolate that don’t contain milk.

Coffee creamer

Switch to some soy milk or other nut milks, or drink it black, which is much healthier btw.

Cakes and

baked goods

Make your own, avoid or limit your intake, it’s not good for you anyway. Have fruits and nuts instead! =)

You might encounter some initial negative reactions (e.g. breakouts, cold etc.) after a change in diet. This is perfectly normal, as the body is getting rid of the residue of toxins, so it can start the healing process. It will get better and heal, trust me! Give it at least 2 weeks time, you will be amazed by the change afterwards. Good luck! =)

 

If you find this post helpful, please share it with your loved ones, so they can benefit from this knowledge. Sharing is caring! =)