I recently finalized my official Burning The Fat Nutrition Method for all Medford Bootcampers. I want to explain a little more on why this method works so well.  There are two very important hormones in our body when it comes to losing fat. Insulin and Human Growth Hormone. What Intermittent Fasting does is lowers Insulin Levels and increases Human Growth Hormone. Having low insulin levels and high HGH levels is the perfect scinereo for our body to release fat. Below I explain a little more on each hormone:

Insulin – A power hormone that is released whenever we eat. Its role is to signal the storage of the energy from our food in the form of glycogen or fat.  In addition to this, when insulin levels are elevated, your body is unable to release fat from the cells to use as energy.  In other words, when insulin is elevated, you can store fat and you CAN’T burn fat.  Therefore, it goes without saying that while in a fasted state, insulin levels are extremely low, and your body is free to release body fat for energy.

Human Growth Hormone (HgH) – Hormones are usually at the root of most of your metabolic functioning including fat burning. Growth Hormone is the most important fat burning hormone in your body. Fasting pushes growth hormone production into high gear and this makes your fat burning gear start to work overtime. Fasting also decrease your insulin levels, which ensures that you burn body fat instead of storing it. Remember this, when insulin is high your body is in fat storing mode, and when insulin is low, your body is in fat burning mode.Intermittent fasting for periods ranging from 12-24 hours along with high intensity exercise has a positive effect on boosting human growth hormone (HGH). HGH is a very important protein-based hormone that is produced by the pituitary gland.  HGH regulates metabolism to burn fat, build muscle, and slow down the negative effects of stress.Researchers at theIntermountain Medical Center Heart Institute found that men who had fasted for 16-24 hours had a 2000% increase in circulating HGH. Women who were tested had a 1300% increase in HGH.

Two More Benefits:

 

You Burn More Calories

Short term fasting (12-72hrs) actually increases your metabolism and adrenaline levels. This causes you to increase calorie burning during the fast period. The more calories you burn the faster you can lose weight. The extra energy you get from the fast might actually help you through a workout or get more work done at work or around the house..

 

You Burn Fat Instead of Sugar

Fasting shifts your metabolism from burning blood sugar to burning mostly body fat. When you eat a meal your body likes to burn carbs first, then the fat from your food. Any extra fat that your body can’t burn in the few hours after you eat get stored as body fat. When you fast your body has no choice but to burn stored body fat. By the end of a 16- 24 hour fast your body is burning way more fat than it would during a regular day of eating.

Final Thoughts

Although I.F works for me and many others who try it, it might not be a good fit for everyone.Going without food for a long period of time gets getting used to. It was difficult for me at first but now its very easy and I don’t start to get hungry until lunch now. I would like for everyone doing Bootcamp Medford to give it a try but I understand if its just not for you.  The one thing that I.F is NOT, is magic. To lose fat you still have to eat less than you burn. That being said, I do have alternative nutrition plans that you can follow to get in shape and lose stubborn fat. No matter what diet you choose to follow, always go by these rules:

1- Eat less and move more (start with your weight x10 for total calories)

2- Consume high protein (women approx 115-130 grams per day / men approx 175-200 grams per day)

3- Lower the amount of sugar you consume (not counting sugar from milk and fruit, keep total sugar under 50 grams per day)

4- Drink plenty of water

 

 

Written By Dean Rafferty        4/24/12