Intermittent fasting is the most trending way of weight loss in this era. As we are doing more wonders in technologies, we are equally concerned about our fitness levels. This generation is more concerned about healthy lifestyles than ever. Many new diets and methods get introduced in the market and some get hit while others get faded in alpha version itself. The most successful and popular diet which has been proven the biggest hit in the latest health world is Intermittent Fasting.
Unlike other diets like keto, paleo, low carbs, etc, this diet doesn’t demand specific food preparation. We can eat our normal homemade food in intermittent fasting. This fasting is all about the combination of eating time frames and fasting time frames. We need to fast for some specific hours and eat for specified hours.
What is intermittent fasting?
We wake up around 6 am -7 am and then we pour our bed tea, followed by snacking, breakfast, mid-day meals, lunch, dinner, etc. This is the normal diet which we have been living in since our childhood. In intermittent fasting, we can eat anything provided but in specific time frames. There is no hassle in cooking a special diet like a meal deleting all carbs from the diet, or a drink deficit of sugar or take more of protein diet. Intermittent fasting is the most Simple and Affordable method of weight loss until yet. It doesn’t require learning new protein recipes or salad recipes or any kind of fat-free recipes. You can have each and anything you want to eat in this wonderful method of weight loss.
How to do Intermittent fasting
Mainly we have 2 popular ways of doing intermittent fasting:
1. 5:2 method
This method of Intermittent Fasting(IF) requires you to eat normally for 5 days a week and to keep fasting(less calorific food) for the remaining 2 non-consecutive days of a week.
Usually, people found the above method a little difficult as compared to the 16:8 method. Both require fasting for extended periods. By the above method, you need to fast for 24 hours for 2 days a week. While at 16:8 you have to eat for 8 hours and do fasting for 16 hours. You need to follow this approach daily. Initially, you can start with 14:10 method and once your body adapts to fasting techniques you can increase the fasting hours to 16 and later to 20 hours. 16:8 is the widest trend nowadays. But if you want to lose your weight faster you can also gradually shift for 20:4. It means you have to fast for 20 hours and the remaining 4 hours you can eat.
2. 16:8 method
So here as you can see in the above image you can fast for 16 hours and eat for 8 hours. Normally people opt for 8 pm to 12 noon as their fasting timings. You can customize your timings according to your own preferences though.
People may choose one of the following 8-hour eating windows:
- 9 a.m. to 5 p.m.
- 10 a.m. to 6 p.m.
- noon to 8 p.m.
What to eat in a fasting frame and feasting frame?
During fasting, Water, black coffee, tea, and other non-caloric beverages are fine. Do not add sugar to your coffee.
Coffee can be particularly beneficial during a fast, as it can blunt hunger.
While you can eat anything during your eating time frame, but make sure not to overeat and also not to overload with junk food.
Benefits of Intermittent Fasting
These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.
Here are the main health benefits of intermittent fasting:
Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories.
Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.
Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.
Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart diseases.
Cancer: Animal studies suggest that intermittent fasting may prevent cancer.
Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.
Anti-aging: Studies suggest that it can extend lifespan. It also provides anti-aging benefits.
True Success stories of Intermittent Fasting
There are multiple success stories in which many people followed intermittent fasting and lose substantial body weight which they were dreaming for a long time.
1. Ciya, a mother of two at 25 years of age gained lots of weight and reached 100 kgs. She tried some diets like keto, paleo but couldn’t continue to follow them for a long time. Denial of the food you love was impossible for her. She came across intermittent fasting by which she could eat anything she wanted to eat without worrying about calories but in restricted time frames. Then she started following Intermittent fasting using 16:8 method and within some months only she lost almost 40 kgs of weight. She continuously followed this fasting and results started showing within a week which was a big motivation for her and after following for several months, the results were amazing.
2. After having her daughter, Janielle Wright failed to lose the baby weight. While she was overweight before her the birth of a daughter, she felt that weighing 337 pounds at 5 feet 8 inches tall kept her from being the mother she wanted to be.
Wright started intermittent fasting, where she fasted for 16 hours and ate for eight hours. She also added 30-minute, high-intensity workouts to her routine. Since January, she has lost 105 pounds.
“I am happy and energized to play with my daughter,” she told TODAY. “I’ve learned that my faith in Christ, consistency, and patience is key to great weight-loss success.”
3. As Dr. Kevin Gendreau watched his sister die of cancer, he looked at himself. At the time, he was 300 pounds at 5 feet 9 inches tall. He realized his sister had no choice when it came to her health, but he did. He started intermittent fasting and eating lean protein, vegetables, fruits, and low-fat dairy. In just 18 months, he lost 125 pounds.
“I am shocked it works. There is always a new diet but this is very medically sound, which is why I loved it,” he told TODAY.
4. “When I did splurge on food, I didn’t feel as guilty about it. My acid reflux and GERD improved significantly.”-By one of the reviews of Intermittent fasting.
Studies show that intermittent fasting can be a very powerful weight-loss tool.
A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies.
According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease.
Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction.
However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.