BusyBits #2: Why Fasting? | Article OtW | Tips for Beginners | High Protein Tacos

Hey fitness nerds!

I never liked the idea of fasting. I usually get hungry after 4 hours of not eating. I used to be the type of person that ate 5-6 meals a day.

A few years back, I was introduced to intermittent fasting by Greg O’Gallagher. I tried it out in 2018 and made it my routine ever since.

Despite that, a 72-hour fast has always seemed daunting.

However, after seeing endless Twitter threads about lifechanging benefits ranging anywhere from weight loss to slowing down and reversing ageing, I decided to suck it up and try not eating for 72 hours.

It was easier than expected and I’d recommend everyone healthy to try it out.

🏋️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Fast to Lose Weight

• Article of The Week: The Effects of Regular Cold-Water Immersion Use…

• Tips of the Week

• High Protein Taco Recipe

Can Fasting Help You Lose Weight?

Fasting Slows Ageing…

I see this claim everywhere but is it really true?

I researched countless publications to check if there is any merit behind this claim.

But first, what does a 72-hour fast look like?

There are two options: a wet fast and a dry fast. As the name suggests a wet fast limits you to consuming only water over a certain timeframe, whilst a dry fast means that even water is off the menu.

I would not suggest doing a dry fast without supervision from a physician since there are more potential risks associated with this type of fasting, especially for such a long amount of time.

Now, why would anybody try fasting (wet) in the first place? What are the benefits?

Research says…

1. Boost Autophagy: This is the process of breaking down and recycling old parts of dead cells which could be proinflammatory if left free in the body. It helps to protect against diseases and inflammation. It all stems from energy deprivation of the cells which stimulates AMPK and similar proteins to produce ATP elsewhere.

2. Improved Insulin and Leptin Sensitivity: Water fasting could make the body more sensitive to insulin and leptin, which may lead to more efficient blood sugar regulation. When our bodies are more sensitive to insulin less of it is needed to lower blood glucose levels. This is considered a sign of good metabolic health. In contrast, high insulin sensitivity is what happens in type II diabetes patients leading to a plethora of problems in our bodies.

3. Reduced Body Fat and Inflammation: The 72-hour fast has been shown to reduce body fat, inflammation, and improve cognitive function. Why?
   You are in a caloric deficit. Say you eat 2,000 calories a day. By not eating for three days you lose 6,000 calories. Kinda. You probably lose a bit less than that because when fasting we are naturally preserving calories but that’s the gist. Fasting also increases lipolysis which is a process of breaking down fat cells.

4. Cellular Renewal and Regeneration: Fasting promotes autophagy which is the removal of damaged and dysfunctional cells as mentioned before. That in turn leads to cell production (depending on the tissue type) and cell regeneration.

All these benefits sound great. But what are some limitations that these Twitter threads are not telling you about?

1. Health Risks: Water fasting comes with health risks and is not suitable for everyone. It may lead to dehydration, decreased insulin sensitivity, and other adverse effects like refeeding syndrome (though that is extremely rare and is caused by a prolonged fast followed by refeeding with high glucose feeds).

2. Not Recommended for Everyone: Individuals with certain medical conditions such as heart disease, hypertension, or those who are pregnant, breastfeeding, or underweight should not attempt water fasting or at last consult with your physician.

A few most commonly asked questions about fasting I found on Twitter:

• How often can I fast?
  I personally fast once for 3 days every month.
  

• What is the best meal to break a fast?
  Avoid sugar to prevent glucose and insulin spikes, and avoid fibre because the GI tract is empty and sensitive, otherwise, you might experience diarrhoea.
   

• Do you still go to the gym while fasting?
  Absolutely, though that depends on how you feel while fasting. I would not push it, however, I found cardio, abs and moderate weight-lifting to energize me.

A few useful posts that helped me get informed about fasting and implement it safely into my routine:

Let me know your experience with fasting. DM me on Twitter here.

Article of the Week

3 Tips for an Easy 72h Fast

This week we are focusing on fasting.

You can do a 72 hour fast and be exhausted or you can follow these tips and do it the right way.

1. Start with Lunch
   

   

   
   The best time to start a fast is with lunch. Have a regular breakfast (I stick to protein and fats). Don’t eat anything for lunch and dinner.
   
   Skip two full days of eating.
   
   Break my fast the next day with lunch.
   
   I find this schedule to be the easiest and most enjoyable.
   

2. Carefully choose your first meal
   
   Fats and fibre can upset your stomach. Bile has not been produced in a few days and fibre will go straight through.
   
   Avoid sugar. No eating for a few days means low blood glucose, low insulin, and high insulin sensitivity. You do not want to eat a sugary meal and quickly increase blood glucose and therefore insulin.
   
   My go-to meal = lean pork chop (rich in thiamine) + beef stock warmed up (a warm meal works best for the stomach) with a bit of boiled spinach.
   

3. Drink a few grams of salt
   
   Foods we ingest have a lot of salt and other electrolytes.
   
   Because we are not eating anything, just drinking water, we are losing a lot of electrolytes. Technically, 3 days fast should not cause many problems in terms of decreased levels of electrolytes, however, I like to replenish them every day with a morning glass of water with salt.

This Week’s Recipe

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

High Protein Yummy Tacos

It is filling, it is tasty and it is packed with protein.

This recipe was created in 2 minutes by BusyBody App

Macros

• Total Calories: Approximately 350 calories per serving

• Protein: 35g

• Carbohydrates: 15g

• Fat: 15g

The Ingredients

1. For the Tacos:

   • 4 large lettuce leaves (as taco shells). You can substitute that with grilled cheese or soft corn flat cakes.

   • 200g lean ground turkey or beef

   • 50g cup diced tomatoes

   • 25g cup shredded low-fat cheese

   • 50g cup Greek yogurt fat free (as a sour cream substitute)

   • 25g cup salsa or sriracha

   • 25g cup diced onion

   • 25g cup chopped cilantro

   • 1 teaspoon olive oil

   • Taco seasoning (chili powder, cumin, garlic powder, onion powder, paprika, oregano, salt, and pepper)

2. For the Taco Seasoning (Mix Together):

   • 1 teaspoon chili powder

   • 1/2 teaspoon cumin

   • 1/2 teaspoon garlic powder

   • 1/2 teaspoon onion powder

   • 1/4 teaspoon paprika

   • 1/4 teaspoon dried oregano

   • Salt and pepper to taste

The Instructions

1. Prepare the Taco Meat:

   • Heat the olive oil in a skillet over medium heat.

   • Add the ground turkey or beef to the skillet. Cook until browned, breaking it up with a spoon as it cooks.

   • Stir in the homemade taco seasoning and cook for another minute.

   • Remove from heat and set aside.

2. Assemble the Tacos:

   • Lay out the lettuce leaves on a plate. These will serve as your low-carb taco shells.

   • Spoon the cooked meat evenly among the lettuce leaves.

   • Top each taco with diced tomatoes, onions, shredded cheese, and a dollop of Greek yoghurt.

   • Drizzle salsa over the top and garnish with chopped cilantro.

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