Intermittent Fasting – Benefits and Rules
I have been reading a lot about Intermittent fasting over the last few months and everyone was positive about it so thought will give a try for fortnight. Penning few thoughts after doing the same for now 20 days. I have lost 4 kgs in these 20 odd days.
Fasting, by definition, is abstinence from all food and liquid for a defined time. There is so much research supporting facts that intermittent fasting improves physical and mental health. Maybe all the fasting that Indian religion propagates have some solid health reasons behind them
I google about it before starting and many write-ups showed people fasted between 12-20 hours and ate between the 12-4 hour window. Even there were some people who ate just once a day or twice a day. I started with the 16 – 8 formula which is fasting for 16 hours and eating during the 8 hour window. I chose 12 to 8 PM window for my eating. So I started my eating window with a proper lunch and ended with dinner. In between I took some salad or sprouts, couple of cups of black coffee/green tea. Each of my main meal were 700 calories approx. I did calculate my macros and made sure my food had Protein, Fat and Carbs well covered. Eat enough of protein and energy during the window and you will be fine. Protein is mandatory for recovery and Carbohydrate and Fat can work as source of energy.
If you are looking at losing weight 16-8 works good. If you are relatively lean, consider a shorter time as extensive fasting can damage your muscle mass too. Sources inform that 12 hours of fasting are already beneficial.During the first 12 hours of fasting, your body burns glycogen. After 12 hours, it starts to burn fat stored. So if you want to put your body into intermittent fasting mode then fast for at least 12 hours.Find your sweet spot.
Rules that you should follow
- don’t consume any calories for at least 12 hours
- during fasting drink liquids which contain 0 calories like black coffee or green tea
- eat 3 to 4 meals during your feeding window
- make sure that you deliver a sufficient amount of protein
- eat enough of carbohydrates and fat to provide energy
- do not eat large portions and do not indulge in unhealthy options
Anything that converts to glucose is restricted. Sugar does spike an insulin level which presence in bloodstream brakes fast.
It is sustainable and Easy. You will definitely lose weight. Done right it will help you gain muscle mass also. It will help reduce fat. It will help reduce inflammation. Results are promising and position Intermittent Fasting as a part of a healthy lifestyle and foundation for longevity. Go try it. Share your experience
September 21, 2019
2 Replies to “Intermittent Fasting – Benefits and Rules”
Good Summary Sandeep…
1> What about your Gym routine specially if you are morning person ?? If yes – you recommend to do Gym in empty stomach or should I change the timings to eve so that you are in the Feeding window.
2> How many days in a week one should follow this ? or it should be come life style?
3> If there are exceptions like festivals or weekends ? how one should manage ? Break for that day and continue again next day ?
I take a cup of black coffee half an hour before starting my workout.
It should be lifestyle change
Ya take a break on those special days and restart