Intermittent Fasting: Benefits & Guidelines

Intermittent Fasting: Benefits & Guidelines  

Want simple & sustainable way to lose fat, want to build muscle, and want to increase your energy? And also doesn’t want to diet?

The answer is fasting. It’s easy fitness hack that will give you the best shape of your body,

Let me introduce intermittent fasting– fasting is been done by millions of people around the world from thousands of years, it has enormous health benefits. But the hardest thing about fasting is deciding to do it, & make it through is very difficult. But once you start that, it become easier.

If you think excessive calorie intake cause obesity then the easy solution is eating fewer calories and burn more calories, “eat less, move more”

Intermittent fasting is not a diet; it is a new approach of eating. Intermittent fasting simply means that period of fasting regularly between periods of normal eating.

The problem with most diet is that, they put too many limitations on you; but in IF (intermittent fasting) – you don’t need to make any changes on your diet. Do not classify IF as a diet; it’s a lifestyle. (TYPE 2 DIABETES AND INTERMITTENT FASTING)

Ideally people have been practising IF on some level; like when they sleep you fast & when you awake you eat, this is intermittent fasting, but here in intermittent fasting, you have to increase timing of fasting window.

I have seen in my practice; that majority time diet fails because of the complexity of managing a diet and time, so it’s always better to keep your diet simple and practical, never rush for some handsome diets like Atkins diet; keto diet; or some super foods like quinoa, acai berries, avocado or many more. It’s always better to stick to eat local, seasonal and traditional. Always choose a food and diet which is sustainable to your lifestyle; never for some 2-3 months.

What Are Benefits?

• Shred fat without dieting; rapid fat loss
• Build lean muscle
• Increased energy levels
• Heightened growth hormone production
• Improvement to hair and skin
• Longevity of life
• Better sleep & reduction in stress
• Easy to follow

Intermittent Fasting Style:

All of the style of IF revolve around the same basic concept; a large fasting window with a small eating window.

https://en.wikipedia.org/wiki/Intermittent_fasting

1. 12/12 split

Daily 12 hour fasting period was considered a normal eating pattern. This was pretty standard way.

2. 16/8 split

Each day consist of a 16 hours fast followed by 8- hour eating window, this is easiest to follow specially for beginners. For half of the time in this you will be sleeping, very easy to adopt;

I suggest you to adopt this as your lifestyle to maintain your health.

3. 18/6 split

Each consists of an 18 hour fast followed by 6 hour eating; I suggest adopting this only after you have experimented with the 16/8.

4. 20/4 split

Each consists of 20 hour fasting followed by 4-hour eating, this is very very effective but daily 20 hour fast is practically quite difficult to follow.

5. 24-hour fast (twice per week)

Not for beginners, you can follow this once a while; I personally not in favour of this type.

6. 36 hour fast (once every 8-10 days)

A 36 hour fast will be a mental struggle to follow and difficult to follow and complete. Do not ever go to 36 hour as your body will have burn all its fat stores and begin to attacking muscle for energy.

Diet place too many limitation on foods you can eat, IF is not limiting it is freeing, you will not have to stick strict diet rules, instead you can eat whatever you want.  (RISKS OF BEING OBESE)

If you eat fast food and junk food or large portions calorie contain food every day, the no diet routine will going to help you.

But yes you must eat your wholesome food without counting macro and micro nutrient it has, use common sense and always select food which are seasonal, local and traditional; in your region and religion.

The main benefits of IF come from the hormonal reactions that occur when your body is in fasted sate.

Following These Guidelines And Principles Will Give You Best Result:

• Avoid processed and packaging foods
• Avoid white crabs
• Increase wholesome foods
• Increase healthy fat in your diet ( cold press oils, seeds and dry fruits)
• Eat green vegetables with every meal
• Use garlic, chillies, pepper and rock salt as seasoning.
• Limit you fruits intake ( in case you want rapid fat loss)
• Drink only pure water in between fasting window; never ever jump on to black coffee, herbal teas as they are stimulant for your system
• I suggest in your eating window try to follow small meals at short intervals; this will help you to avoid overeating and also improve your metabolism, and you can easily add all macro and micro nutrient in this way.

Now you read everything about IF and you also understand how powerful it can be- so let’s started.

Summer

• Choose a fasting/eating window and sick to it. 16/8 is easiest and you can adapt this as your lifestyle.
• Make sure your window suits your schedule
• For beneficial results follow the diet suggestions of eating whole and natural foods
• follow your exercise, work-out or yoga schedule regularly
• remember it is not a diet but a lifestyle
• become awesome

Should you try it?

If you feel good when fasting & find it to be sustainable way of eating, IF can be a very powerful tool to lose weight and improve your health. For further guidance and diet chart contact me at [email protected]

Stay fit stays healthy.