Hey fitness nerds!

Do you fast?

I love to do a 3-day fast once a month.

Why?

From time to time I feel sluggish, slow, and bloated.

Fasting sorts out all of that for me. It resets my metabolism and digestive system + it is great for fat loss.

Read below why fasting is so great for fat loss ⬇️ 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Fasting and Fat Loss

• Article of The Week: Effects of keto diet on cognition.

• Tips of the Week

• Healthy High Protein Apple Pie Recipe

Fasting and Fat loss - how ketosis works

Normally, your body uses glucose from your diet as its main fuel.

When you fast, your glucose reserves stored in the liver and muscles as glycogen begin to deplete after several hours.

Once these glycogen stores are used up, your body is forced to find an alternative energy source.

That is fat.

More accurately, fatty acids and glycerol.

They can then be converted into ketone bodies through a process called ketogenesis.

These ketones become the primary energy source for many cells, especially in the brain.

Fat stores are being burnt for energy, leading to weight loss.

Hormonal changes 

Insulin levels decrease, enhancing fat breakdown for energy.

Noradrenaline levels increase. That boosts the breakdown of fat into free fatty acids available for energy production.

Growth hormone levels also rise, which can help to prevent muscle mass loss that usually comes with a diet.

Caloric Deficit

Fasting inherently creates a caloric deficit.

We consume fewer calories than our body expends.

This deficit forces your body to utilize stored fat for energy, leading to weight loss.

All that being said, fasting should be used for other health benefits and not solely for weight loss.

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Article of the Week

3 Tips for Fasting

There are a ton of different types of fasts.

Also a ton of reasons why people fast.

I have only ever done one type which is a wet fast. And never more than 5 days.

I think the most popular one is a 3-day wet fast.

So, these are my top 3 tips to wet fasting:

1. Hydration is super important
   
   It is important to replenish minerals (especially on a longer fast.) What minerals?
   Sodium, Potassium, Chloride, Magnesium…
   Plain water does not contain many minerals so my preferred drink is mineral water. It is also good to have a small spoon (1g) of salt with water in the morning.
   

2. Start a fast after breakfast
   
   that means the first day you won’t be very hungry and the next day you will wake up in “ketosis” already which suppresses appetite (usually).
   

3. Avoid carbohydrates, fat and fibre when breaking a fast

   
   carbohydrates = spike blood sugar (not good)
   fat and fibre are both difficult for your digestion which was dormant for a few days
   
   My choice is lean protein with warm bone broth

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Healthy Apple Pie Recipe (makes 8 servings)

Nothing beats a warm apple pie on a cold day watching TV after a long day at work.

I can easily polish half a tray of apple pie alone.

…which is 2,000 kcal by the way

So I decided to try and make my own healthy apple pie recipe with minimal calories but make sure it still tastes delicious.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros

• Total Calories: Approximately 320 - 370 calories per serving

• Protein: 8-10g

• Carbohydrates: 48-52g

• Sugar: 20 - 25g

• Fibre: 4g

• Fat: 10-14 g

The Ingredients

PIE CRUST

• Whole wheat flour: 1 cup ≈ 120 grams

• Almond flour: 1/2 cup ≈ 48 grams

• Protein powder: 1/4 cup ≈ 30 grams

• Salt: 1/4 tsp ≈ 1.5 grams

• Cold unsalted butter or coconut oil (solid): 1/3 cup ≈ 76 grams

• Ice water: 4-6 tbsp ≈ 60-90 ml

PIE FILLING

• Large apples (peeled, cored, thinly sliced): 5-6 large apples

• Lemon juice: 1 tablespoon ≈ 15 grams

• Cinnamon: 1 teaspoon ≈ 2.6 grams

• Nutmeg: 1/4 teaspoon ≈ 0.55 grams

• Honey or maple syrup: 2 tablespoons ≈ 30 grams

• Whole wheat flour (for thickening): 2 tablespoons ≈ 16 grams

• Vanilla extract: 1 teaspoon ≈ 4.2 grams

• Water: 1/4 cup ≈ 59 ml (59 grams)

• OPTIONAL: Butter (cut into small pieces): 1 tablespoon ≈ 14 grams

TOPPING

• Rolled oats: 3/4 cup ≈ 60 grams

• Whole wheat flour: 1/3 cup ≈ 40 grams

• Almond meal: 1/4 cup ≈ 24 grams

• Unsweetened applesauce: 1/4 cup ≈ 61 grams

• Honey or maple syrup: 2 tablespoons ≈ 30 grams

• Cinnamon: 1 teaspoon ≈ 2.6 grams

The Instructions

PIE CRUST

1. In a large bowl, combine the whole wheat flour, almond flour, protein powder, and salt.

2. Add the cold butter or coconut oil. Use a pastry cutter or your fingers to blend the fats into the flour mixture until it resembles coarse crumbs.

3. Gradually add ice water, starting with 4 tablespoons, and mix until the dough comes together. Add more water if necessary, but only enough to make the dough cohesive.

4. Form the dough into a ball, then flatten it into a disk. Wrap in plastic wrap and chill in the refrigerator for at least 30 minutes.

PIE FILLING & TOPPING

1. Preheat your oven to 375°F (190°C).

2. In a large bowl, mix the sliced apples with lemon juice, cinnamon, nutmeg, honey/maple syrup, flour, vanilla extract, and water until well combined.

3. Pour the apple mixture into the pie crust, spreading evenly. Dot with butter if using.

4. In another bowl, combine oats, whole wheat flour, almond meal, applesauce, honey/maple syrup, and cinnamon. Mix until crumbly.

5. Sprinkle the topping evenly over the apple filling.

6. Bake for 45-50 minutes, or until the topping is golden brown and the apples are tender.

7. Allow to cool before serving.

And enjoy a warm apple pie!

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