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<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Prevention"data-reactid =" 13 "> Prevention
<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "The weight of Cecily Anne Clark-Ganheart has fluctuated for the After reaching an all-time high of 264 pounds after the birth of her second son in 2014, she realized that she had to win the battle with scale once and for all. Helped her lose 35 pounds, but her efforts capped, so she decided to give Intermittent fasting (IF) has tried. Cecily Anne Clark-Ganheart's weight fluctuated for most of her adult life, but when she reached a record high of 264 pounds after the birth of her second son in 2014, she The traditional counting of calories helped her lose about 20 kg (35 pounds), but her efforts were in vain, so she decided to try intermittent fasting.
<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Clark-Ganheart knew that SI was a fashionable way to lose weight, but as a doctor (she is an OB / GYN), the physiological mechanisms of fasting made sense. "Insulin plays a role in weight regulation, but frequent feeding or grazing can lead to insulin dysfunction. This can lead to insulin resistance, making it difficult to burn stored fat, "she says. "When you do not eat, insulin levels go down. This can restore insulin sensitivity and encourage the body to access stored fat stores. Clark-Ganheart knew that IF was a fashionable way to lose weight, but as a doctor (she is an OB / GYN). "Insulin plays a role in weight regulation, but frequent feeding or grazing can cause insulin dysfunction, which can lead to insulin resistance, making it difficult to burn stored fat." . "When you do not eat, insulin levels decrease.This can restore insulin sensitivity and encourage the body to use stored fat to get gasoline."
Photo credit: Courtesy of Cecily Anne Clark-Ganheart
<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Let's hope that limiting his meal times makes him lose his blood With the sugar under control and her body falling into fat burning mode, Clark-Ganheart began fasting 18 hours a day, most of the time starting to eat around 10 or 11 am and aiming to finish at 5 pm She has lost 55 pounds and has managed to keep her since, and has managed to reverse prediabetes and make it fall high blood pressure– not to mention finding more energy to keep pace with his active sons. "data-reactid =" 36 "> Hopefully limiting her meal times will allow her to control her blood sugar and put her body into fat burning mode, Clark-Ganheart She was starting to fast each about 6 pm Most days, she started eating around 10 or 11 am and was aiming to finish at 5 pm Eighteen months later, she lost a whopping $ 55 and Since then, she has managed to reverse her prediabetes and lower her high blood pressure, not to mention finding more energy to keep pace with her active sons.
Here's how she did it and her advice for intermittent fasting to work for you.
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Clark-Ganheart has a six-hour feeding window almost every day, but she does not take this period to be allowed to eat nonstop. "During this time, I will have two separate meals and I will try not to let myself graze," she says. It will be enjoyed more often with a spinach omelet, cheese with berries, salmon, chicken or meat (from a local farm) fed on the grass with vegetables.
<h3 class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "She eats real food and keeps sugar to a minimum"data-reactid =" 40 ">She eats real food and keeps sugar to a minimum
Eating a few hours in the day does not mean that Clark-Ganheart does what she wants. "You still need this nutrient, so focus on the quality of your food," she says. "One hundred calories from broccoli is a healthier choice than 100 calories from a donut, even if it's a gluten-free donut."
<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Before trying to fast, Clark-Ganheart would have a sweet taste bottled smoothies for breakfast and sip two or three diet sodas throughout the workday. "My real meals were not horrible, but all the added drinks and sugars, real or artificial, add up," she says. These days, she avoids sugary drinks (and snacks) and makes the most of her food at home. If she wants a sweet treat, she will enjoy her favorite tea with pineapple jam, just once or twice a month. "Data-reactid =" 42 "> Before trying to fast, Clark-Ganheart would have sweetened bottled smoothies for breakfast and a sip Two or three diet sodas throughout the workday." real meals were not horrible, but all the drinks and added sugars, whether real or artificial, add up. " Today, she avoids sweet drinks (and snacks). ) and makes the most of her food at home. If she wants a sweet treat, she will enjoy her favorite pineapple bubble tea, just once or twice a month.
Photo credit: Courtesy of Cecily Anne Clark-Ganheart
<p class = "canvas-atom-canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "" I try to change it during the week because I think that if you do the same thing all the time, your body starts to get used to it and adapt to it, "Clark-Ganheart explains, most days of the week she was fasting for 18 hours and ate for six hours, but on weekends she could simply fast for 16 hours and eat for eight hours as a result of the 16: 8 intermittent fasting method. And if she needs to break her fast window earlier for a special occasion or social event, she will start fasting the next day to make a difference or even fasting for 24 hours. "The big advantage of IF, is that you can adapt to times of real treat," she says. "Data-reactid =" 66 ">" I try to vary it during the week because I think if you do anything the same way, "says Clark-Ganheart. during the week, she fasted for 18 hours and ate for six hours, but at weekends she could simply fast for 16 hours and eat for eight hours. – after the intermittent fasting method 16: 8. And if she needs to break her fasting window earlier for a special occasion or social event, she will start fasting the next day to make a difference – or even do 24 hours "What's great about IF is that you can adapt at times of real feast, "she says.
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A limited window of restoration means that Clark-Ganheart often fasts when his family sits down for dinner. But she does not let her diet prevent her from missing. "I sit at the table and like to chat with them," she says. "We spend more time with family, but I focus on interaction rather than food."
<h3 class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "She receives support from equal consumers"data-reactid =" 69 ">She receives support from equal consumers
<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Clark-Ganheart uses the LIFE Fast Tracking keep an eye on her eating windows and fasting times. But she really love it because it's a social app that keeps him in touch with other fasters. "It's nice to have a group of like-minded people," she says. When some members of his family decided to try IF, they created their own social circle on the app to be able to share their progress and stay motivated. And she blogs about his fasting experience to share his knowledge with others. "data-reactid =" 70 "> Clark-Ganheart uses the LIFE Fasting Tracker to monitor his windows being eaten and his fasting times. really love it because it's a social app that keeps him in touch with other fasters. "It's nice to have a group of like-minded people," she says. When some members of his family decided to try IF, they created their own social circle on the app to be able to share their progress and stay motivated. And she blogs about her fasting experience to share what she has learned with others.
Photo credit: Courtesy of Cecily Anne Clark-Ganheart
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Clark-Ganheart never imagined that others would notice when she ate (or did not eat). "But I was skipping lunch at work and people were commenting that I do not eat," she says. Eventually she got tired of trying to explain her dietary choices, especially to colleagues who did not agree with them. Now, she bypasses the uncomfortable conversations using her lunch hour to do something else. "If I'm going to fast during lunch, I'll have a 30-minute jog," she says.
<h3 class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "It aims at coherence"data-reactid =" 93 ">It aims at coherence
Not everyone can start fasting for 16 or 18 hours at a time, and that's fine. Instead of asking if your fast window is long enough, choose a length of time with which you know you can stick to it. "It's about doing something you can do 360 days a year," says Clark-Ganheart. "You get the benefits even if your window is not that long." She recommends starting with a 12-hour fast and choosing one or two days a week to challenge yourself with a 16-hour fast. "Finally, you can tie them together," she says.
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<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "("You might also like")"data-reactid =" 101 ">("You might also like")
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