Intermittent fasting is a huge trend nowadays. I believe that it is the best diet among all of those that we have heard a lot about; I tested it and still am going strong as this “diet” became part of my lifestyle.
I noticed some major changes in my body and decided doing some scientific research first , so I could have shared this amazing, life-changing diet that is called intermittent fasting.
First of all, I have to say that nutrition-diet is still non-exact science- there are lot of “facts” that prove opposite of each other, but this method works for me and I am writing this article on my experience and on my research.
Disclaimer: I am not a professional nutritionist and this article is only sharing my knowledge and experience with intermittent fasting.
Absolutely YES. It works like magic if done the right way as it did for me. Without going to Gym (only brisk walking for about 45 mins everyday), controlling my diet, I have been able to reduce 72 pounds (33 kgs) in about 5 months, all thanks to Intermittent Fasting.Has anyone benefitted from intermittent fasting? |Quora
Nobel Prize Proving That Intermittent Fasting Works
Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in 2016 for his research on how cells renew their content after letting our bodies fast for 12 hours or more; This process is called autophagy. “Fasting activates autophagy, which helps slow down the aging process and has a positive impact on cell renewal.”
Also 16 hrs may seem tough at first glance, but if you stop eating at 7pm and wake up at 6am that’s 11 hours right there. Make it to lunch at noon and that’s another 6 hours. So eat normal, just don’t snack at night and skip breakfast.How does intermittent fasting work? | Reddit
Eating Very Frequently Per Day Doesn’t Help Your Weight Loss Journey
Another amazing thing that I came up with while doing my research was the quantity of meals per day: I believed that eating small portions but 5-6 times a day was better than 2-3 larger meals.
Well, turns out the process in our bodies says otherwise: Whenever we eat carbs, they turn into glucose which stimulates the pancreas to secrete a hormone called insulin. This insulin tells the cells to stop breaking down glucose and fatty acids which are absorbed from the blood into fat cells that are used part for our energy and whatever is excess is stored in the body and this is exactly what we do not need.
So, the more frequently you eat per day, the more insulin is secreted. Trust me, you do not need your insulin to go crazily high in your body, less insulin equals to mind clarity.
But of course, our bodies need energy, don’t they? That is when our bodies start using their own fat storage for energy- that’s when we start losing weight.
What Happens Scientifically?
Let me make very simple and kind of funny example: For example, your body needs 10 “piece” of energy. You get this 10 “piece” of energy from the 10 “piece” of food.
You decided that eating 10 “piece “of food will make you gain weight and need to go on a diet: You start eating 5 “piece” of food. That is when your body starts going “crazy” over how small amount of food it consumed and starts breaking down the fat storage to get the 10 “piece” of energy again.
Also remember that not eating food at all will store viscal fats in your body.
What you can drink during intermittent fasting is lots of water, black coffee, black tea, green tea are also fine. Try to wean yourself off diet drinks for best results. Make sure you’re getting enough salt, magnesium and potassium (electrolytes) if you’re doing longer fasts.Intermittent fasting FAQ | Reddit
Intermittent Fasting Methods and Benefits
So, why did I talk this much?
Intermittent Fasting this is parting your 24 hours in two pieces when you eat in the first half, and let your body rest in the second half. The easiest method is 13:11- when you eat for 11 hours whatever you want and how much you want and do not consume anything besides water for 13 hours.
When you feel anything like hunger, your first response should be to drink water. Thirst can manifest like hunger. Ice cold water is helpful to many people, as are ice chips to crunch on.Drink more water | Reddit
16:8 is the best to keep off the fat but pack on lean muscle- similarly, eating for 8 hours, but resting for 16.
Try this cool IF app
I would recommend downloading the app Zero, which will remind you an hour in advance that eating window is closing soon, so you can enjoy your last meal for the day. Similarly, the next morning it will remind you that your eating window is now open and you can have your delicious breakfast.
I would recommend breaking your fast with healthy fats like avocado, salmon, butter, cheese and nuts.
For example, my eating window is from 12 pm to 8 pm. I do not restrict myself on anything, I just eat in moderation, and you should too.
Turns out that Hugh Jackman lost a lot of weight for his Wolverine body with 18:6 method!
Are you ready to start fasting?
So, I would encourage you starting your intermittent fasting journey right now. Start with 13:11 method and expand your fasting period with 30 minutes every day, until you reach 16:8 type.
I found it really helpful when I was losing weight since I was unemployed for a long time and only had access to higher calorie junk food at home. Not something I can do anymore, since now I find that I tend to feel like I have low blood sugar if I go a longer time without eating and some days I feel like I’m always hungry. IF hasn’t been studied with women as much as with men so isn’t much data about that, but doing it long term can cause hormonal changes, which can also happen when losing a lot of weight. I don’t if that’s what the problem was, but after a year or so, I felt like my body couldn’t really handle it. My periods have also changed and have not gone back to normal.What are your experiences with intermittent fasting? | Reddit
When you fast, you’re essentially training your body to burn on fat. The more adapted your body becomes at utilizing fat, the easier it’s for you to lose fat, especially if you’re on a ketogenic diet (high fat, adequate protein, and low carb diet).What are the pros and cons of intermittent fasting? | Quora