Intermittent Fasting

Losing weight is a process and it requires time and discipline. If you can invest time with discipline then losing weight is a very simple process. As weight gain is a time taken process, losing weight is also a time taken process. In this article we will discuss about intermittent Fasting, the powerful method to lose weight very fast.

Image by drobotdean on Freepik

There is a simple and only one rule to lose weight. You have to take fewer calories than you burn.  

We have two tested method to lose weight:-

1. Physical Activity:-Take proper diet and burn your calories by physical activities. It can be Running, Cycling, Rock Climbing, Swimming, any Game of your choice and weight training etc. In this method we lose fat as well as inches and build muscles.  
2. Fasting:- Fasting is a tested and effective method to lose weight. Fasting has wonderful benefits on your health, if executed in a proper way. There are other advantages of fasting along with losing weight. It helps to recover from life style disease and detox your body.

Dietary Fiber can help in losing weight. Click on the Link for better knowledge of Dietary Fiber

What is Intermittent Fasting.

Intermittent fasting (IF) is a day wise dietary plan that involves a period of fasting i.e. calorie restriction followed by periods of eating window. There are several different methods of intermittent fasting. We are giving below different methods, you can select as per your requirement. Please note that more fasting time will give you better and fast results.

1. 16: 8 Method: In this type of fasting you can eat in 8 hours of window followed by a 16-hours of fasting. In this method you should ensure a proper diet in the eating window for proper nutrition. You should take only one cooked meal and one fruit and raw vegetables meal. Avoid excess fat intake. You can do normal exercise, but avoid heavy workout.

Initially, it can be irritating, but later on it will be adjusted in a few days. If it is difficult to follow the 16:8 method, you can start with the 12:12 method and increase fasting hours gradually.  You can follow this method until you reach to your goals. I am advising you because I also have followed this method to lose weight and reverse my diabetes.  

1. Alternate Day Fasting: As the heading suggests, In this method you eat one day and keep fast on another day. This involves alternating between days of normal eating and days of calorie restriction or fasting. Please ensure proper water intake on fasting day. This method can only be successful when you plan your diet accordingly.  You should take only one cooked meal and one fruit and raw vegetables meal. Avoid excess fat intake. Include soaked seeds and nuts in your diet.
2. 5:2 Method: This involves eating normally for 5 days and keep fasting on the rest 2 days of the week. Fasting should be alternate, not continue. In the eating window restrict calorie intake (calories intake may vary person to person). Ensure all macro and micro nutrients in your diet plan. Avoid fried foods.

 Potential benefits of Intermittent Fasting:-

1. Weight Loss: The most important visible benefit of Intermittent Fasting is weight loss due to the reduction in overall calorie intake.
2. Improved Insulin Sensitivity: Intermittent Fasting has been shown to improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes.
3. Reduced Inflammation: Intermittent Fasting has been shown to reduce inflammation in the body, which can reduce the risk of chronic diseases such as heart disease and cancer disease.
4. Increased Human Growth Hormone Levels: Intermittent Fasting has been shown to increase HGH levels, which can promote muscle growth and its repair.
5. Increased Autophagy: It is also a very important benefit where the body naturally breaks down and recycles damaged cells and proteins.
6. Improved Mental Clarity and Focus: Intermittent Fasting improves mental clarity and focus due to the increase in a protein called brain-derived neurotrophic factor (BDNF).
7. Reduced Cancer Risk: Some studies have suggested that Intermittent Fasting may reduce the risk of certain types of cancer, such as breast, prostate, and colon cancer.
8. Reduced Aging: Intermittent Fasting has been shown to increase the lifespan of cells and reduce the signs of ageing in animal studies.

Challenges in Intermittent Fasting

1. Hunger and Cravings: Intermittent Fasting can lead to feelings of hunger and cravings, especially in the first few days of starting the intermittent Fasting.
2. Social and Emotional Challenges: Intermittent Fasting can be difficult to stick to, especially if you enjoy social eating or have emotional attachments to food.
3. Hormonal Changes: Intermittent Fasting can lead to hormonal changes, such as a decrease in leptin and an increase in ghrelin, which can make it more difficult to stick to the diet.
4. Nutrient Deficiencies: Intermittent Fasting can lead to nutrient deficiencies, can reduce muscle mass, and bone density if the diet is not well-planned. You should plan your diet with proper nutrients like Protein, Carbs and Fats and Vitamins etc. and also ensure adequate water intake to stay hydrated.

Intermittent Fasting is a double edged sword where it reduces weight as well as increases health level. If you have some medical condition or are taking medical treatment, you must consult your doctor before adopting fasting. Athletes, Growing Children, Pregnant Ladies and breastfeeding mothers should avoid any type of fasting.

FAQ

Q.1 What is the rule of intermittent fasting?

Ans: The rule is you can divide your time into two parts. one for eating window and another for non eating window i.e. fasting. It can be on a daily basis or weekly basis. On a daily basis you can follow a 16:8 ratio i.e. 16 hours of fasting followed by 8 hours of eating window. If you choose a weekly basis you can select two days for fasting and five days for eating. remember fasting days can not be continued for two days

Q.2 What is the best time of Intermittent Fasting?

Ans: The best time depends on your daily routine, but generally fasting can from 8.00 pm to 12.00 noon. You can eat from 12.00 noon to 8.00 pm. You can adjust starting time as per your routine, but fasting must be of 16 hours for better fast results.

Q.3 What are the benefits of Intermittent Fasting?

Ans: Intermittent Fasting gives overall health benefits. The visible benefit is weight loss. When you are on fasting mode the body repairs all damages, and kill all the threats against body health.