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Under normal circumstances, most people will find that they will lose fat not muscle unless they are a frequent marathon runner for example.
Two methods that work well in losing weight are eliminating carbs from the diet and sporadic fasting.
Sporadic fasting means not eating for brief lengths of time. Metabolism will stay high and the body will produce more HGH hormone which burns fat and builds muscle when short-term fasting is done correctly. By fasting sporadically, you will limit the amount of calories you consume. When a body consumes less calories it burns fat. The advantages to using this method are that it’s economical, you can still eat the foods you like, and you can adjust it to fit your needs.
A low carb diet means removing any carbohydrates out of the food you consume. More specifically, cutting out processed carbs like breads, pastas, sugars, rice and fruit juices. This technique will reduce insulin levels in the body. Insulin stores excess calories into your fat cells, which makes you gain fat. As you eliminate carbohydrate intake, the body will start attacking the fat for its needed energy. Excess fat will start to burn off quickly using this method.
Some are under the notion that a low-carb diet will burn muscle as well as fat. You have no need to worry about that for this reason.
Your muscles can use two macro nutrients as energy, Glycogen converted from carbohydrates and Ketones converted from fats.
Resistance training such as lifting weights at the gym requires short intense bursts of energy. HIIT exercises or short range sprints work similarly. Because the energy derived from fat is sufficient for these types of exercises, this helps you lose fat not muscle.
The only time when it becomes a real concern is if you’re a high endurance/performance athlete. For a marathon runner, who is involved in an activity of long duration, it is essential to get the glycogen that is derived from carbohydrates.
Fruits and vegetables provide plenty of carbohydrates without having to consume processed foods. These sources will still provide sufficient glycogen for your bodily functions.
Eliminating carbs from the diet requires that you consume more fats as they will become your primary means of producing energy. If you eat processed carbs regularly, you should cut down your intake of fats to prevent the excess calories to be stored inside your body as fat.
Both methods of losing fat will not make you lose muscle. Remember to be consistent with your dietary changes whether fasting sporadically or eliminating carbs and engage in exercises such as HIIT or resistance training and you’ll notice an increase in fat loss but not muscle loss. This is the best way to lose fat not muscle.