Is INTERMITTENT FASTING fastest fat loss diet? How it is giving such AMAZING RESULTS?
Should you do Intermittent Fasting? Just watch this video till the end and you will get a clear cut answer as I go through the advantages and disadvantages of intermittent fasting.
What is Intermittent fasting?
First of all, intermittent fasting is not a diet but a dieting pattern in which there is a window where you can eat and there is a window where you have to fast. Now, there are a lot of versions of intermittent fasting but the most common and the practiced one is the 16-8 method.
How does intermittent fasting work?
Actually, Intermittent fasting acts as a shock for your body. When you do intermittent fasting, there are a lot of hormonal changes in the body which help you effectively lose body fat. Now, before we discuss what actually we should eat in intermittent fasting, let’s talk about it’s advantages and disadvantages.
What are the advantages of intermittent fasting?
Well, there are a lot of advantages 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 utilising 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 as much as 5 times. Now, there are a lot of advantages of a high Human Growth Hormone.
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.
Then studies in animals have shown that the intermittent fasting increases the lifespan. There have been a lot of studies done on various organisms especially rats and each study has shown a successful increase in lifespan. But the sad part is that there have been no studies done of humans as yet. However, the scientists feel that the humans would also get the same benefit.
Now, because there are a lot of positive hormonal changes which are taking place in IF like decrease in insulin and increase in HGH, studies have shown that it has long term health benefits. So, it can keep you away from diseases like type 2 diabetes, heart disease, Alzheimer’s disease and even cancer.
Most importantly, in intermittent fasting you are eating in an 8 hour window. So, there are more chances of you to stay in calorie deficit.
What are the side effects of intermittent fasting?
First of all you have to keep a fast for 16 hours. Are you prepared for it? Because there are a group of people who find it very difficult to get adapt to it. And then there are a group of people who say the it takes hardly 2-3 days to get used to it. So this depends on you.
Now, because you are allowed to 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 people 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 to stay in calorie deficit. Just because you had a 16 hours of fast, it does not give you a license to eat as much as you can in that 8 hour window. I would suggest you to track your macros for at least a few days. After some days you will get an idea and then you would know that you are staying in calorie deficit. Also, it is better to keep tracking your weight regularly.
Then some people may also face fatigue or lower energy levels.
How you should eat in Intermittent fasting?
Now let’s talk briefly how you should eat in intermittent fasting.. My suggestion to you is that 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 do not take the liberty of eating unhealthy food in that 8 hour window. Because you can eat unhealthy food and still stay in calorie deficit but it will impact your health in the long run.
So friends, I hope you found this video helpful. Well, if you did, please do
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I wish you good health