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Wednesday 31 May 2017

Solutions to Minimize Loss of Muscle While Juice Fasting

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Juice fasting is a short-term detoxification strategy that involves consuming only fresh fruit and/or vegetable juices. Solid foods, especially those derived from animals and grains, are avoided while juice fasting. The advantages of juice fasting are not well established by scientific research, although many anecdotal reports claim a wide variety of health benefits. In order to minimize loss of muscle mass while juice fasting, you should include fruits and vegetables rich in amino acids or consider adding protein powders. Exercising your muscles while fasting is also a good idea. Consult with your doctor before embarking on any type of radical dietary change.

Juice Fasting

Juice fasting is considered a relatively safe and natural way to detoxify your body, boost immunity and lose weight, according to the “Textbook of Nutritional Medicine. Most juice fasts last for about three days, although it is not uncommon for them to last up to a week. Consuming between eight and 10 medium-sized glasses of juice each day is typical of most juice fasts. The basic premise is that fruits and vegetables are excellent low-calorie sources of many vitamins, minerals and various phytonutrients that exhibit antioxidant and antimicrobial properties, but they don’t contain any saturated fats, preservatives, artificial sweeteners and many other additives that are sometimes perceived as harmful. However, most fruits and vegetables are poor sources of protein, so extended periods of juice fasting may initiate muscle wasting, which is the atrophy of muscle fibers.
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Muscles and Protein

Muscle tissue is made from protein, which in turn is made from long chains of amino acids. In order to build, maintain or repair muscle tissue, dietary amino acids are required. Meat, fish, dairy products and legumes are excellent sources of amino acids, but most fruits and vegetables are lacking in the essential amino acids, which your body cannot synthesize, according to “Nutritional Sciences for Human Health.” Muscles weaken and shrink from lack of use, but they can start to waste away if there is a severe lack of dietary amino acids or not enough calories, which forces the body to metabolize, or break down, amino acids into glucose for energy.

Recommendations

Fruits and vegetables commonly used for juice fasting include carrots, beets, celery, parsley, watermelon, apples, grapes and lemon, which are all highly nutritious, but only carrots are a significant source of amino acids, according to “Superfoods: The Healthiest Foods on the Planet.” Other fruits and vegetables higher in amino acids include papaya, coconut, kiwi fruit, peaches, tomato, spinach, asparagus, broccoli, alfalfa and wheatgrass juice. If the taste of these fruits or vegetables does not appeal to you, consider adding specific amino acids important for muscle building, such as glutamine and carnitine, or protein supplements, such as whey, soy or hemp powders. And don’t forget to do some resistance exercises while you’re juice fasting, such as light weightlifting or swimming, which should at least maintain your muscle mass.

Cautions

Too much juice can cause severe gastrointestinal symptoms, such as abdominal bloating, flatulence and diarrhea, so consider drinking more water during the day instead. Further, your body needs some fat, cholesterol and vitamins that are not found in fruit and vegetable juices, so consult with your doctor if you plan on fasting for more than a week.
For further information log on website :
http://www.livestrong.com/article/556855-solutions-to-minimize-loss-of-muscle-while-juice-fasting/

Drinking Enough Water During a Juice Fast

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Staying properly hydrated is key for overall health, including when you are undertaking a juice fast. While MedlinePlus states that the general recommendation is six to eight glasses of fluids per day, you may need more than this on a juice fast. The fast is purported to detoxify your body by flushing out contaminants from the environment, foods, medications and other chemicals. However, the theory and benefits of detoxification are not supported by scientific evidence, and there is also no research supporting the claim that fasting can help heal your body of illnesses or cure diseases. Speak to your doctor about going on a juice fast as it could be dangerous for some.

About Juice Fasts

During a juice fast, you abstain from consuming any foods or fluids other than freshly made juices. While some juice fasts emphasize certain types of juices, such as lemonade or green juices, you can generally drink any juice on this fast. However, choosing freshly made, all-natural juices is key, as commercial juices often contain large amounts of added sugar and preservatives, which are said to be counterproductive to the detoxification process.
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How Much Water to Drink

Cherie and John Calborn, authors of “Juicing, Fasting and Detoxing for Life,” say drinking water in addition to the juices is key for ridding your body of toxins. You need to drink at least half of your body weight in ounces of water every day of a juice fast. This means if you weigh 150 pounds, you need to drink 75 ounces of water each day, or almost 9 1/2 8-ounce glasses each day.

Plain Water Is Best

You can drink water anytime during the day, including at mealtimes with your juices. However, to prevent drinking too much juice, alternate between one glass of water and one glass of juice when not at meals. While you can choose any type of water to drink, unflavored water is recommended. Flavored waters often contain added chemicals to produce the taste, and they may contain added sugars, making them higher in calories and potentially unsuitable for a fast. Similarly, choose noncarbonated water because the extra gas may cause bloating and discomfort in your abdomen.

Importance of Hydration

Water makes up over two-thirds of your body weight and is key for all functions and processes. It lubricates your joints and helps your body get rid of waste, both through urination and by encouraging stools to pass through your system. You may require extra fluids if you are engaging in physical activity during your fast or if you are sweating from heat exposure. Signs of dehydration include dark-colored urine, a dry or sore throat and mouth, a headache and muscle cramps. Drink water throughout the day to prevent dehydration while on a juice fast.
For further information log on website :
http://www.livestrong.com/article/550708-drinking-enough-water-during-a-juice-fast/

How to Take Vitamins While Fasting

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Whether you're fasting for religious or health reasons, you may worry about meeting your vitamin needs. Adding a supplement may help ease your mind, but you may find it harder to tolerate on an empty stomach. Taking your vitamin at certain times may help improve tolerance. Consult your doctor before fasting or adding a vitamin to your daily routine.

Multivitamin and Empty Stomach

The most common side effects people experience when they take their vitamin are nausea, mild diarrhea and stomach discomfort. To help ease discomfort and limit side effects, most vitamin makers recommend you take your supplement with food. Arizona State University also reports that you may get better results when you take it with food.
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Take at a Different Time

While it's important to take your vitamin as recommended by the manufacturer, you may want to talk to your doctor about taking your vitamin at a different time if you're fasting and experiencing abdominal discomfort after you take it. Taking your vitamin before bed, for example, may make it easier for you to tolerate the supplement if you're sleeping through the discomfort. However, it may also affect your sleep if the discomfort is so bad that it wakes you.

Watch When You Eat

All fasts are different. If you're fasting for religious reasons, there may be times when you're allowed to eat solid food. For example, during Ramadan you fast for 12 hours, then you feast. Taking your vitamin during the feast part of your fast may work better for you. If you're following a juice fast, you may find it easier to tolerate if you take it with one of your juices. Or, if the discomfort is unbearable, you may want to skip your multivitamin altogether while fasting.

Concerns With Fasting

According to a 2008 article published in Today's Dietitian, long-term fasting can lead to electrolyte abnormalities and heart failure. Fasting may also cause diarrhea. To prevent any discomfort when coming off your fast, reintroduce solid food slowly.
For further information log on website :
http://www.livestrong.com/article/262739-how-to-take-vitamins-while-fasting/

Smoking While Fasting

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Fasting refers to the process of abstaining from solid foods in an attempt to purge your body of toxins during religious rites or as a method of weight loss. You are instructed to only take in liquids such as juices or water for the course of your fast. For smoker's, nicotine addiction may be the ideal way to help curb hunger during fasting because of the hunger suppression effects; however smoking is not the answer and puts you in more danger than ever. According to AskTheTrainer.org, 85 percent of lung cancer cases are documented as smoking being the main cause.

Perception

Many smokers claim that cigarettes help calm their nerves, curb hunger and occupy their minds. These claims may be true but general health is being neglected. Myfasting.com points out that although smoking has nothing to do with food consumption, it is the most dangerous habit to participate in during your fast. The longer your fast continues, while inhaling cigarette smoke, the more life-threatening attributes take over.
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Dangers

Chemicals found in cigarettes are more harmful to your body during periods of fasting because your body starts to turn to these chemicals for nutrients. Compiled of nicotine, carbon monoxide and radioactive nuclides, cigarette smoking increases the risk of nausea, dizziness and vomiting as these components quickly damage your central nervous system. After a week of fasting and smoking, your body is more susceptible to the effects of carbon monoxide as your body is now using stored fat and nutrients, increasing your risk of heart attack or stroke according to Myfasting.com.

Chemical Makeup

The chemical makeup of cigarettes is enough to make anyone cringe. Besides the well known nicotine and carbon monoxide content several other chemicals and gases are in cigarettes. Radioactive components such as bismuth and lead are present, leading to intake of up to 500 roentgens of radiation per year, according to Myfasting.com. Ammonia, formaldehyde, hydrogen oxide and cyonide gases also exist within cigarettes, as well as more toxic arsenic and hydrocyanic acid. During fasting, your body becomes more responsive to the effects of these chemicals and gases, boosting the harmful side effects.

Alternatives

With smoking having negative effects on your lungs and heart, alternatives to smoking during fasting and during regular dieting are required to stay in good heatlh, according to AskTheTrainer.com. Exercise is one such alternative that not only helps you get into shape but also helps curb nicotine cravings. When the desire to smoke hits, go for a walk or perform relaxation exercise such as yoga until the craving subsides. Support groups for smoking cessation are also available to help you kick the habit, although smoking cessation should be done before participating in a fast. Groups provide a sympathetic ear and plenty of information to help you make the right choice when the urge to light up hits.
For further information log on website :
http://www.livestrong.com/article/343798-smoking-while-fasting/

Benefits & Disadvantages of One Day Fasts

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All diet plans have positives and negatives, and extreme diet plans such as one-day fasting are no exception. While proponents of one-day fasts suggest that such plans can be more effective than other weight loss plans, research suggests that fasting can be detrimental not only to your weight loss efforts but your overall health. Consult a doctor prior to starting any diet plan.

Appetite Control

If you're used to eating every day, starting a plan that includes one-day fasts can be difficult to adjust to. Even diets that allow you to eat every day are difficult due to the reduced calorie intake, so you may find it very difficult to deal with hunger when that reduced calorie intake has to sustain you for two days. According to a study from the January 2011 issue of "The Journal of Nutrition," reducing the frequency of your meals significantly reduces your ability to control your appetite. This may cause you to cheat on your diet or at the very least, make it unpleasant.
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Fat Burning

Food provides your body with energy, so depriving your body of food may encourage it to burn stored fat for energy. Some research backs up this suggestion; a study published in the January 2005 issue of "The American Journal of Clinical Nutrition" found that fasting every other day promoted an increased rate of fat burning. Subjects participating in the one-day fasts burned 15 g more fat each day, which equates to 135 calories.

Exercise Intensity

If you're active or plan on engaging in exercise to enhance your weight loss, one-day fasts can be detrimental. A lack of food can compromise your exercise intensity; research published in the June 2007 edition of "British Journal of Sports Medicine" found that fasting significantly reduced endurance, speed and agility. Reduced exercise performance can inhibit your strength-gaining results and will also reduce the amount of calories you burn in each session, compromising weight loss. According to the study, reductions in performance remained for two weeks after the fasting period ended.

Insulin Sensitivity

Your dietary intake affects your hormone levels, and research suggests that some of the hormonal effects can be beneficial. A study published in the December 2005 edition of "Journal of Applied Physiology" found that fasting could promote improvements in insulin sensitivity. Improved insulin sensitivity may help you gain more muscle and keep fat at bay, although the foods you eat also have an effect on body composition.
For further information log on website :
http://www.livestrong.com/article/501764-benefits-disadvantages-of-one-day-fasts/

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