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Is Fasting the New Health Trend? Here’s What You Need to Know

Is Fasting the New Health Trend? Here’s What You Need to Know

Ever quit on a diet? I have. The only way diets really work is if you stay on them forever… and that’s not happening.

I mean, we’re human. No one wants to diet forever — or just, ever. We have parties to attend, vacations to enjoy, holidays to celebrate, and other special occasions (cough, weekends) where we should be free to fully participate!

Diets are long-term, slow to produce results, restrictive, expensive, and usually kill your social life. You don’t party all the time, hopefully, so you shouldn’t diet all the time either.

Fasting is a Legit Health Hack

This dissatisfaction with the current health improvement options has opened the door for a weird trend that’s taking hold of the health/nutrition world: fasting, and it needs to be addressed.

Fasting comes in many different forms, as you have probably seen. There is the 5:2 diet, intermittent fasting, alternate day fasting, the FMD, and maybe you have a crazy friend that just goes days without eating.

Your friend is likely doing these extended fasts because she saw a post on Reddit saying short fasts are great for weight loss, but to permanently change her body, she has to fast for at least 3 days.

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It’s true, lasting health improvements occur when your body enters the metabolic state known as ketosis. In ketosis, your body burns fat for energy after it has run out of sugar from the food you eat, which is the whole purpose of fat — to be stored energy.

The benefits associated with ketosis have caused it to become affectionately known as the “healing state.” Let’s have a look at some of the benefits of extended fasting.

Extended Fast Benefits

    Wow, that’s an impressive list. Who wouldn’t want all those benefits? And all you have to do is fast! Sigh.

    How many of your friends fast regularly? Probably none. Because fasting is hard.

    So we know that fasting essentially “hacks” your body to improve your health, but we can also agree that it sucks.

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    Luckily, there was a group of scientists who felt the same way, so they decided to hack fasting.

    Fasting is Hard — Here’s How To Hack Fasting

    That group of scientists I mentioned was led by a researcher at USC named Dr. Valter Longo, who has dedicated his career to fasting and longevity.

    He began his quest to make fasting doable by asking a simple question: “Is there a way to mimic the effects of prolonged fasting without actually fasting?”

    Turns out you can! And the method Dr. Longo developed to do so is fasting mimicking. It hacks fasting and makes it doable in the same way that fasting hacks your health and life.

    You essentially “fast” for 5 days by eating a set number of calories containing a finely tuned ratio of macronutrients (protein, carbohydrates, and fats). Voila — fasting while eating!

    I was so impressed with the results after reading the original study that I decided to try it for myself. The results have changed my life forever.

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    I used to be classified as pre-diabetic according to my A1C (blood sugar) numbers. I have since lowered my A1C to normal as well as lowered my cholesterol and blood pressure, and, to be honest with you, I think I eat more sweets than ever (not that you should — it’s bad for you and I’m trying to stop).

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      Additionally, my dad and brother both used to be classified as pre-diabetic and have since used fasting to lower their numbers to normal.

      I have also taught many of our friends how to begin fasting and have witnessed their lives change for the better.

      We have seen people become more active by reducing inflammation, come off their blood sugar medicines, and some even reversing their diabetes.

      Needless to say, ten months later I’m still fasting mimicking for 5 days every month.

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      Here’s how you can do it too.

      How You Can Get Started with Fasting Mimicking

      When you fasting mimic, you get some food — it just has to fit the calorie and macronutrient breakdown as defined by the study. This is everything you need to follow to create your own FMD (fasting mimicking diet).

      • The 5-day protocol provides between 34% and 54% of normal caloric intake, depending on your normal diet.
      • Day 1 provides 1,090 calories
        • 10% protein, 56% fat, 34% carbohydrate
      • Days 2–5 provide 725 calories
        • 9% protein, 44% fat, 47% carbohydrate

      It takes a bit of research the first time to build a menu of foods that fit these parameters. There are tons of ideas all over the place that show you how use foods you prefer, whether that be fresh veggies and nuts or prepackaged on-the-go foods for a fast-paced lifestyle.

      Happy Fasting!

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      Last Updated on August 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

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          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

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                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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