September 10, 2017
Weight loss can sometimes seem like a never ending battle - we put ourselves on very strict diets and overly ambitious workout routines hoping that if we suffer long enough, the results will come. Unfortunately, this is wishful thinking - if you’ve ever dieted and dealt with nagging hunger, you know that you will eventually lose the battle against your food cravings. I’ve learned that by trying to force your body to lose weight through eating less and exercising more only works in the short-term. If you want long-lasting results that stick, you need to start working with your body instead of against it. By minimizing hunger and taking advantage of your body's innate ability to burn body fat, you can lose weight rather easily - it’s just a matter of knowing when and what to eat!
Our bodies have the ability to use either body fat, fat, or carbohydrates for energy. This is called being “metabolically flexible”. However, if you’ve been following a diet that’s been high in carbohydrates and sugars and low in fat for most of your life, there is a good chance that you’ve lost this ability. The reason is that our bodies are very adaptive - if we don’t use it, we typically lose it. So if you’ve cut the fat out of your diet and you don’t fast regularly, you may have lost your ability to burn body fat and fat efficiently. If you go for a prolonged period of time without eating and you start to feel like you’re starving or you become very irritable (otherwise known as “hangry”), these are signs that you’ve lost your metabolic flexibility.
By having poor metabolic flexibility you leave yourself vulnerable to cravings and bouts of intense hunger, which can lead to binge eating and poor food choices. Your life becomes dictated by your hunger and whatever is closest and most convenient is usually what you’ll eat or buy. Unfortunately, this typically means fast food or pre-packaged junk food. The goods news is that there are simple dietary techniques that can help you regain your metabolic flexibility. By training your body to be better at burning fat and body fat, you give yourself a secondary fuel source besides carbohydrates. This means that when you haven’t eaten in a while and your body starts to need energy, instead of sending off signals of hunger it’ll satiate itself by burning body fat. This is the magic of being metabolically flexible, and it’s how we work with our bodies to burn more body fat while simultaneously minimizing hunger! It’s simply a matter of reprogramming your metabolism, which you can easily do through daily intermittent fasting.
Daily Intermittent Fasting
Every night when we sleep our bodies enter into a fasting state. During our nightly fast, our bodies power themselves by burning body fat. If you are trying to shed a few pounds, then this is the exact state that you want to be in. What daily intermittent fasting does is it takes advantage of this fasting state that we all wake up in - by prolonging breakfast you extend the amount of time that you’re burning body fat, accelerating your weight loss!
In order to be successful in your weight loss goals, the first thing I would recommend is setting up an eating window, also known as ‘time-restricted eating’. This eating window should be 10 hours long and could look something like this:
11 am: Breakfast
4 pm: Lunch
9 pm: Dinner
Level Up Intermittent Fasting
Now, if you’re thinking, “I could never last until 11 am without food; I would starve!” let me tell you the good news - this is where Level Up Coffee comes in! Level Up Coffee can help you to curb your morning hunger - although you are technically breaking your fast, the idea is that if you avoid carbohydrates, sugar and protein and consume mostly fats while you are fasting, you should still be able to remain in a primarily fat-burning metabolic state. This will allow you to work on improving your metabolic flexibility without suffering from intense hunger or cravings.
If you would like to experiment with Level Up Intermittent Fasting, this is what your daily eating routine will look like:
Upon waking up: Level Up Coffee
Through the practice of Level Up Intermittent Fasting I’ve been able to greatly improve my metabolic flexibility - it’s the main reason why I’m able to regularly go from 7pm until 2pm the next day with just a Level Up Coffee and still feel energized, with minimal hunger! Although I wouldn’t recommend this to someone who is just starting out, I believe that it is a routine that most people can achieve. We all have this ability, it’s simply a matter of setting up daily habits that lend support to your metabolic flexibility. The advantage of Level Up Intermittent Fasting is that it allows you to receive all of the benefits of traditional intermittent fasting, without having to battle through the initial bouts of hunger. This will make things much easier for you as you begin to ease into the practice. Then, as your body starts to adapt and becomes more efficient at utilizing body fat for energy, fat loss will become an easy daily habit!
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