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Should You Practice Intermittent Fasting?

Should you do “INTERMITTENT FASTING” read this blog till the end and you will get a clear cut answer as I told you its blessing and drawbacks.

Firstly, INTERMITTENT FASTING is not a diet, however, it is a diet pattern basically, there are a pair of windows in one phase you must eat, and, in another window, you must fast. There are lots of methods of INTERMITTENT FASTING but the most common and used one is “8:16” pattern.

Credits: Intermittent-Fasting-Schedule

You must keep a fast for 16 hours ideally you are not allowed to consume something in that 16 hrs. except water, green tea, black coffee. Then comes the 8hours window where you must eat, you must finish your ‘Breakfast’, ‘Lunch’ and ‘Dinner’. You are free to choose your 8 hrs. window, it may be ‘9am – 5pm’ or it may be ‘12 noon – 8pm’ or ‘2pm – 10pm’ it’s totally as per your convenience.

How Does This Work?

It acts as a shock for your body, once you do intermittent fasting there are lots or hormonal changes taking place in your body which helps you to effectively lose body fat Now, before we discuss what actually we should eat in intermittent fasting, let’s talk about its advantages and drawbacks.

Advantages of Intermittent Fasting:

Well, there are tons of benefits of intermittent fasting. First is that it drops the insulin level. Let’s understand it this way. When you are fasting for about 16 hours, there is nothing inside your body. So, your body starts utilizing your fat cells for energy. So, this is how you start reducing your fat. Second is that intermittent fasting is known to increase your human growth hormone by the maximum amount as 5 times.

The most important of all is that it increases your metabolism. And the higher metabolism you will have, the faster will be your fat loss process. Now, when you are fasting in intermittent fasting, your body tends to increase the cellular repair processes. For example, the removal of the waste from the cells is increased.

There are tons of studies done on various organisms especially rats and every study has shown a successful increase in lifespan. However, the scientists feel that the humans would also get an equivalent benefit. Now, because there are tons of positive hormonal changes which are happening in IF like decrease in insulin and increase in HGH, studies have shown that it's future health benefits. So, it can keep you far away from diseases like type 2 diabetes, heart condition, Alzheimer’s disease and even cancer.

Side Effects of Intermittent Fasting:

First, you must keep fast for 16 hours. Are you prepared for it? Because there are a group of people who find it very difficult to adapt to it. And then there are a group of people who say it takes hardly 2-3 days to get used to it. So, this depends on you. Now, because you can have black coffee in your fasting period, people tend to go overboard with it.

This in the long run can be harmful. One major problem which individuals generally face in IF is that they get obsessed with food. All those 16 hours of fasting period, some people tend to think about food all the time. Now, another side effect of IF could be lack of sleep. Now, this could be because of high intake of black coffee or hunger. Now overeating is also one problem which people generally face in IF. You have to understand one thing that in that 8 hours of window you have got to remain at a calorie deficit.

Credits: Dieting-Schedule

Just because you had 16 hours of fast, it doesn't offer you a license to eat the maximum amount as you'll there in an 8-hour window. i might suggest you track your macros for a minimum of a couple of days. After some days you'll get a thought then you'd know that you simply are staying in a calorie deficit. Also, it's better to stay tracking your weight regularly. Then some people can also face fatigue or lower energy levels.

How You Should Eat in Intermittent fasting?

Now let’s talk briefly how you should eat intermittent fasting. My suggestion to you is to break your fast with fruits. Then in the 8-hour window, have 3-4 meals. Keep your meals high in protein, well balanced with complex carbohydrates, healthy fats, vitamins, and minerals. 

Now, I have talked about each macronutrient and their major food sources in detail in my grocery shopping video Please don't take the freedom of eating unhealthy food therein 8-hour window. Because you'll eat unhealthy food and still stay in a calorie deficit, but it'll impact your health within the end of the day. 


Categories: Food

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