With the new year here many of us are willing to approach a totally different strategy to lose weight, to achieve our goal of a lean physique.
And here I am back again with another informative post on how you can starve yourself to your death. Kidding! I love my readers. But if you too love yourself you’ll need to read it carefully. Fortnite can wait for another 5 minutes.
Today’s post is about Intermittent Fasting.
Now, most of you who have been on the journey of weight loss have either read about it or have done it at some point in your life. But if you have not, then this post is definitely something you’ll benefit from.
What Is Intermittent Fasting?
As the name suggests, it is a pattern of fasting between regular meals. It is one of the many fasting regimens that we’ll discuss in our upcoming posts sooner or later.
How long each intermittent fasting last can widely vary from person to person. Some like to fast for 16 hours and find great results with doing so while others like to fast for 24 hours. It totally depends on how your body reacts to the whole fasting thing.
How does Intermittent Fasting help in weight loss?
Intermittent fasting is one of the most important factor in fat loss. It triggers release of Growth Hormone in the body.
Growth Hormones in adult help in reducing total and abdominal fat mass. And when we consume lots of nutrients like of glucose, fatty acids, they tend to inhibit the release of Growth Hormones(GH).
This when happens on a daily basis, fat starts to accumulate on the body. Fasting helps in eliminating the effects of mixed nutrients on secretion of Growth Hormones.
Apart from increasing the secretion of GH, Intermittent Fasting also helps in cellular rejuvenation. When the body goes for a long time without consuming food, it enters a phase of Autophagy. Autophagy can be described as the process in which the body gets rid of old and dead cells. And this process can help in more efficient functioning of the body organs.
So combined these facts you might see now why intermittent fasting is so beneficial.
Now that we know the benefits, let’s get into the meat and potatoes of this post.
Before starting a fast
If you plan to fast for a long period, chances are that you will be hungry and people tend to break their fast earlier due to hunger.
So, if you are going to fast from 8 pm to 2 pm the next day, before starting the fast, taking some source of fats, proteins, fibre can be really helpful.
So, some veggies before the fast can be consumed to keep you full. And you get the benefits from fasting without getting too much hungry. No more stomach rallies.
How long should be the fasting period?
The benefits of intermittent fasting increases when the fasting period is of or more than 16 hours. image from
I myself try the 20 hours fasting. But if you are starting with it the 16 hours fasting is what you should go for.
When the fasting is longer than 16 hours your body taps into the stored fat and uses it as a source of energy and burn more efficiently.
If the fasting is lesser than 16 hours you will notice changes in your body fat but the autophagy and rejuvenation of the cells start when the fasting period is over 16 hours.
Some might think 16 hours period is a long time. But it’s not so. For instance. If you start your fasting at 10 pm and go to bed. You wake up the next day at around 7 am and don’t eat till 2 pm, you complete your 16 hours fasting period. And then you can have your regular meal from 2 pm to 10 pm.
You can also restrict your calorie intake by eating in the 8 hours period.
Things to consume during fast
Once you start fasting more often, you’ll want to incorporate it into your everyday life. To implement it without any hiccups you’ll need to know what can be consumed during the fast.
- Green Tea: Green tea has polyphenol antioxidants that have numerous health benefits. Antioxidants can help prevent form Cancer too
- Black Coffee: Black coffee is very powerful. Caffeine in coffee helps in fat loss and also help your body enter autophagy. Polyphenols in coffee speed up the process of recycling of the cells. (3) But without any additional sugar. Sugar can spike insulin levels and can break the fast.
- Water: Keeps you hydrated during the fast.