The 3-Day Fix to Supercharging Your Metabolism: How To Trick Your Metabolism
You are probably familiar with the concept of fasting. Fasting is when you don’t eat anything for a certain period of time (usually 24 hours). You might have heard about it from other people or read about it in books.
But what exactly does fasting mean? Is it safe? Does it work? What’s the best way to fast?
Fasting is not only good for weight loss but also helps in many health issues such as diabetes, high cholesterol, cancer, etc. So let’s see how to trick your metabolism!
What Is Metabolic Syndrome?
Metabolic syndrome is a group of risk factors associated with obesity and insulin resistance. These include high blood pressure, elevated triglycerides, low HDL cholesterol, excess body fat around the waistline and abnormal glucose tolerance.
In short, metabolic syndrome means your body is having trouble metabolizing sugar (glucose) and storing fat. If you have metabolic syndrome then you will gain weight even though you are trying hard to lose it.
You can have one or more risk factors but if you have 3 out of the 5 then you have metabolic syndrome.
1. High triglycerides:
triglycerides are a type of fat (lipid) in your blood
2. Low HDL cholesterol:
HDL is the “good” cholesterol and helps remove LDL (the “bad”) cholesterol from arteries
when you have too much sugar (blood glucose) in your blood
4. Large waist size:
men = 40-womens = 35
5. High blood pressure:
130/85 or higher
What Are The Causes Of Metabolic Syndrome?
There are many possible causes of metabolic syndrome including obesity, poor diet, lack of exercise, age (as you get older), etc. But the two main causes are insulin resistance and excessive fat storage.
When your body becomes resistant to insulin, the pancreas produces more insulin to make up for it. The excess insulin causes your blood sugar levels to go down which in turn makes you hungry. So you end up having cravings for simple carbs (i.e.
pastries, white bread, etc.) and gaining weight.
How Does Fasting Trick Your Metabolism?
Short-term fasting helps you lose weight by tricking your metabolism. When you stop eating, your body thinks it’s in a “danger” mode and starts burning fats instead of carbs. This is why most diets have you cut down on carbs because they make you store more fat.
Fasting also suppresses the hormone ghrelin (which makes you feel hungry) and stimulates the hormone leptin (which makes you feel full).
How Does Fasting Affect Your Risk Of Developing Diseases?
Fasting helps decrease your risk of developing diabetes, cancer, etc. It can also help you get rid of inflammatory conditions, autoimmune diseases and more.
When Should I Fast?
A lot of people think that fasting means not eating anything but that’s not the case. Here is a list of types of fasting:
1. Fast on water only: this type of fast is only water and no food at all.
It should not last more than 2 days.
2. Eat-stop-eat fasting: this involves fasting for 24 hours once per week.
3. The warrior method: this involves eating normally for 20 hours and fast for the remaining 4 hours of the day.
4. The overnight fast: you can skip one meal and eat the next one; basically you eat during a period in which you would normally be sleeping (i.
e. skip breakfast).
How Do I Start Fasting?
Before you start fasting, you need to get your doctor’s approval. Also, work out a plan that you will follow when fasting. Here are some things to consider:
What types of food do you eat now?
If you eat a lot of carbohydrates then fasting can make your sugar levels plummet and cause other health problems. Stick with protein and fats (like avocados and nuts) during your fast.
How long are you going to fast?
The longer the better but don’t over do it. Start with small periods (like 16-24 hours) and work your way up.
How are you going to feel during the fast?
Some people feel like crap the first time. Your body is used to having calories passing through it so it reacts badly when they stop. To avoid this, start with shorter periods and work your way up.
Once you get the hang of it, fasting gets easier and easier. You have more time to focus on other things and your hunger is reduced because your body is used to not having food every day.
What Are The Benefits Of Fasting?
There are many benefits to fasting:
1. Weight loss: as mentioned earlier, when you stop providing the body with glucose and glycogen, it starts looking for an alternative energy source.
It finds this in the form of body fat. This causes weight loss without you having to do much.
2. Disease prevention: as you get older your body tends to slow down and become less effective at fighting off disease.
By fasting, some of these risks are reduced and you can decreased your chances of getting infections or diseases.
3. It’s free: other than the initial cost of buying the book, there is no recurring charges or monthly subscriptions.
Once you have the book, you’re good to go!
How Long Should I Fast?
This is a difficult question to answer because it can be different for different people. This is something that you’re going to have to play around with to see what works for you. The book starts with a 3 day fast and then goes from there. Some people are able to go a week while others aren’t.
I suggest that you start out small and work your way up. Here are some rules of the thumb to follow:
* Don’t fast for more than 36 hours your first time.
* Wait at least 3 days before doing it again. Your body needs time to recover from the last time.
* Try to do a fast at least once per month. Some people do it more often but don’t over do it.
Remember, you DON’T have to fast. You can eat if you want to. This is just an option that is available to you if you want to take advantage of it.
This whole process seems risky.
Is there some way that I can try fasting without doing it all at once?
Fortunately, there is a way to test the waters before jumping right in. This is done by doing a “washout day”. This basically means that you skip a meal and see how you feel. Some people can’t even handle this while others feel just fine.
Does the time of day matter?
Some sources say that doing a fast during the night is better because your body will use your stored fat for energy. Others say that you should fast during the day to take advantage of your body’s metabolism being higher. Experiment and see what works best for you.
Should I do a water fast or a juice fast? What about soup diets?
This is totally up to you. A lot of people feel that soup diets are just as good as juice fasts but lack the severe pain of a water fast. I suggest you try all three at least once to see what works best for you.
How long do I have to keep doing this?
There is no end date to any of this. Some people do it every week, others do it every month, and some don’t do it at all. It’s all up to you and what is comfortable for you.
I tried fasting and I felt terrible!
Well, everybody is different and you may not have the constitution for it. Just stop and don’t do it again. If you’re still curious about the sensation, you can try a smaller version of a fast by skipping a meal every once in awhile.
I tried fasting and I felt great!
Congratulations! You’re one of the lucky few who had a good first experience. You don’t need to continue if you don’t want to but chances are you’ll feel the desire to do it again at some point in the future.
Is there any guidance or support if I decide to continue?
Yes! There areoru groups and forums dedicated to this practice if you want to find others who are walking the same path. If you decide to go this route, make sure the group is right for you. Some of them have religious agendas and won’t approve of things like sexual activity during a fast (Which is fine if that’s your thing. It’s all about what you want to do).
If there isn’t a group for you, that’s okay too! You can always start your own thread and invite others to join you. It doesn’t even have to be online.
You could always get a group together to go to a park and support each other in person.
Remember, whether you do it or not, don’t preach to others. Some people aren’t going to be interested and that’s okay. If you’re seriously considering this practice, you should have your mind set on doing it regardless of what other people think.
Tldr; Fasting can be an interesting way of living and it can also help with weight loss. It’s all up to you whether you want to do it or not.
EDIT: As of March of 2017, I have been doing this for a year and a half now. Here’s my personal experience with it: First of all, the group I joined has been nothing but positive and supportive. We offer each other tips on how to stay on track and meet up in person from time to time to lend each other support in person as well.
I have noticed a lot of changes for the betterment of my life. I have more energy, my blood pressure has gone down, and my outlook on life is much brighter. If you’re serious about this, I highly suggest that you seek out a support group to make your experience more enjoyable.
If you don’t want to do that, that’s fine. Just remember to be positive and don’t let others bring you down if they decide to ridicule your goals. Stay strong and ignore the haters.
If you want to experience a whole new world, GO FOR IT!
LINK where I found out about this practice: (LINK REMOVED)
Sources & references used in this article:
The Body Reset Diet: Power Your Metabolism, Blast Fat, and Shed Pounds in Just 15 Days by H Pasternak – 2014 – books.google.com
Effect of anodic metabolic function on bioelectricity generation and substrate degradation in single chambered microbial fuel cell by SV Mohan, G Mohanakrishna… – Environmental science & …, 2008 – ACS Publications
… Acid-Enriched Phosphoethanolamine Plasmalogens Alleviated Atherosclerosis by Remodeling Gut Microbiota to Regulate Bile Acid Metabolism in LDLR–/–Mice by L Ding, LY Zhang, HH Shi, CC Wang… – Journal of Agricultural …, 2020 – ACS Publications
Detox and Renew Your Body with Autophagy and Intermittent Fasting by WDM Cheat – libifit.com
Changes in protein expression during honey bee larval development by QWT Chan, LJ Foster – Genome biology, 2008 – Springer
Increased reduction in abdominal fat by WDM Cheat – libifit.com
Sepsis and inflammatory insults downregulate IGFBP-5, but not IGFBP-4, in skeletal muscle via a TNF-dependent mechanism by CH Lang, BJ Krawiec, D Huber… – American Journal of …, 2006 – journals.physiology.org