Why sleep deprivation makes you fat
Sleep less then 6 hours per night and here is what happens:
A) Increase hunger hormone ghrelin so hungrier
B) Your desire for sugar and obesity foods rises dramatically
C) Big decrease in satiety hormone leptin so you don’t get full or satisfied
D) Increases production of cortisol which promotes fat storage over use of fat for energy
E) 60% of the weight loss that you get when you're dieting and not getting sufficient sleep come from lean muscle mass because your fat cells are stingy at giving up their fat stores… survival mode!
The net result …. is you eat 300 more calories per day… that is 14kg per year!
Top 7 hacks to prevent blood sugar spikes from food
Eat food in this order 1. vegetables 2. protein & fats 3. carbs & sugar - up to 75% sugar spike decrease
Always combine sugar & carbs with fat & protein - e.g. toast with avocado or macadamia nut butter
Go for post meal walk for 10minutes - 30-40% decrease
Apple cider vinegar 10 minutes before meals - 30% decrease
Have savoury (fat & protein) based breakfast - eggs, mushroom, salmon, greens
Ceylon cinnamon on meals
Exercise before meals
It’s a big deal! - Preventing blood sugar spikes is amongst top few tips for optimal health.
Intermittent Fasting Best Tactics
Dont eat when its dark
Don’t eat for 1 to 2 hours in the morning after you wake
Don’t eat for 2 to 3 hours before you go to bed
It takes your body 5 to 6 hours to clear any food that you have eaten from the digestive system and the cells before ‘true fasting’ starts
The bigger the meal the longer the lag
The more fats the longer the lag
The feeding window is best in active daytime hours
The fasting and autphagy (cell clean up & repair) benefits are greater whilst sleeping
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