Easy Diet Changes
BIOHACKING YOUR BODY
→ Intermittent Fasting: 16-18 hours fasting cycle or 36 hour cycle for greater weight loss.
→ High fat & low carb, and protein fasts once a week to reboot, resculpt, and recleanse yourself
→ Modified Diet: try keto, gluten-free
It doesn’t take complex diets, miracle procedures, or hours at the gym to get a body that relentlessly fights excessive weight and aging.
The phrase “age is just a number,” has more truth to it than one may expect. How long we’ve been alive is not the only factor for how efficiently our bodies can function. Biohacking yourself regarding easy health factors like your diet, hormone levels, and exercising can give you dramatic powers to change the way you look and feel. It doesn’t take complex diets, miracle procedures, or hours at the gym to get a body that relentlessly fights excessive weight and aging
Intro to Intermittent Fasting
My first and go to solution is intermittent fasting since it helps you burn fat. A huge reason why intermittent fasting helps you burn fat is that a 16-hour fast steadily lowers insulin levels, which is a hormone made by the pancreas that brings extra sugar not used for energy into our body’s cells to be kept as fat. The extra sugar is then used up to give you the energy to feel fed, build muscle, and lose weight.
Here is a quick summary about intermittent fasting:
- Try not to snack between meals as it will keep your insulin levels low long enough for your fat cells to use what would be stored, sugar as energy.
- That said, remember that in the morning you’re allowed either black coffee or blended with grass-fed butter and MCT oil to help you feel full and focused until your first meal.
- Avoid sugars and refined grains. Focus on vegetables, proteins, and healthy fats.
Another option is alternate day fasting which simply allows you to eat what you want for a 12-hour window (8am to 8pm) that is then followed by a 36-hour fasting period. Not ingesting anything for a day and a half, besides water, with a 12-hour free for all.
Why should I do Intermittent Fasting?
The important thing to remember is that it is more effective to control when you eat rather than what you eat. Science has illustrated that eating many of the same foods at different times will result in different reactions by the body. Your biohacking diet is thus not based on counting calories but the hours of the day you eat.
How can I?
I have been fasting 4-5 days a week for the last 2 years which has helped maintain my optimal weight and allows me to feel full of energy in the morning. This type of diet focuses on eating only between hours such as 12pm or 2pm to 8pm, giving you a 16 or 18-hour fast period. During fasting your body is forced to use your stored fat as energy, resulting in you building muscle and increasing your body’s resilience against things like cancer cells and strengthening its immune system.
That said, we recommend that you start your morning off with coffee blended with grass-fed butter and MCT oil to help curb your hunger and increase your focus until your first meal. This kind of coffee, dubbed Bulletproof coffee, contains healthy fats that give you the energy to fight cravings and get through your morning. I did this for a year and now I have just switched to black coffee in the morning.
Once a week, you will need a protein fast (no meat and limit vegetables high in protein). You will eat less than 15 grams of protein while maintaining a high fat breakfast and moderately eating carbohydrates throughout the day for lunch and dinner. On that day, your cells will be forced to recycle proteins, which will also cause excretion of hidden toxins in the process. As your cells cleanse themselves, you will reduce your body’s inflammation, which causes for all that frustrating puffiness you see in your face and tummy.
If you decide fasting isn’t for you, try having a breakfast high in protein and fat but low in carbs. Such as eggs and avocado, which satisfies your hunger to suppress your cravings without slowing you down and making you feel tired. That said, avoid eating carbs until the evening as you do not want to feed the bad bacteria in your gut throughout the day. Starving bad bacteria causes them to produce FIAF, which cause your body to burn fat. Thus, biohack your eating of starches and sugars like yogurt or fruits to 30 grams around dinner time. This diet will help you keep energized while losing fat, maintaining your weight, enhancing your mental focus, and preventing disease.
A keto or gluten free diet can help solve problems of significant weight loss, excessive bloatedness, and limited energy maintenance.
The first alternative is called a keto diet. If you feel you are not losing any significant weight at all on the three-phased diet, this near-zero-carbohydrate meal plan will be a solution. You will undergo the same three-phases of your diet, but adjust your meals to about:
- 40 grams of carbs:
- No fruits except small amounts of berries.
- No vegetables except leafy greens: kale, Swiss chard, spinach, cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
- 165 grams of fats:
- Coconut oil,, butter, and cocoa butter are highly recommended
- 75 grams of any kind of protein a day:
- Reducing carbohydrate intake causes your body to reply on ketone bodies for energy, which is produced by the liver from stored fat. This really speeds up fat burning in a very effective way to finally lose those pounds.
Gluten Free Diet
A second alternative is a gluten-free diet. If you feel significant stomach discomfort, be it diarrhea, gas, bloating, or constipation going gluten free can alleviate this. Many people are very sensitive to gluten, a protein found in rye, barley, and wheat. The food from the following list is good to incorporate to maintain a healthy meal plan:
- Meat, poultry, and eggs
- Fish and seafood
- Beans and legumes
- Fruits and vegetables
- Corn (corn flour, cornmeal, grits, polenta)
- Rice (white rice, brown rice, basmati, etc.)
- Arrowroot powder
- Buckwheat (kasha)
- Oats and oatmeal (non-contaminated, pure oats)
- Chickpea flour
- Coconut (coconut flour, oil, milk, etc.)
- Almonds (flour, milk, and seeds)
- Milk, butter, cheese
- Vinegars and oils
- Herbs and spices
- Baking powder and baking soda
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