Intermittent Fasting 101 : Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends. People are using it to lose weight, improve their health and simplify their lifestyles. Many studies show that it can have powerful.
What is Intermittent Fasting?
ISF has many names such as Food Intermittent Fasting, Alternate Day Fasting, Flexible Timing, 5:2, GTD (Gratitude, Growth, Discipline and Devotion) and other terms.
Now, with all the names, one thing is for sure; it’s a healthy eating pattern in which the eating pattern is observed for just 5-6 days in a row.
The entire principle of IF is about the practice of limiting your calorie intake for 2 or 5 or for however many days you want, to function like a starvation mode. This way, your body uses energy from your food for fat burning instead of wasting your energy on glucose production.
How Does Intermittent Fasting Work?
When we eat, our blood glucose levels rise and we lose more energy than we consume.
The Benefits of Intermittent Fasting
All of these benefits come from the temporary reduction in calorie consumption during a fast. IF works on a metabolic level to increase the body’s conversion of food to energy.
How It Works
Fasting helps reduce your hunger by nearly 50%, thus providing a feeling of fullness. During your fast, your body slows its metabolism (lose tissue) and breaks down stored fat. Fasting can also help promote weight loss because the body’s stored fat is used to produce energy for the body.
Where to Start
Many people choose a weeklong fast. You can decide to fast just one or two days a week and fast for most of the time. You can also choose to fast for three or four days a week. The key to sticking to intermittent fasting is to make sure you can count the calories you’re consuming.
Who should not fast
You should not fast on an empty stomach
Fasting after a meal is easy to overdo. So, don’t do it!
If you are a kid, you can’t fast without supervision and permission from your parents.
If you have diabetes or have a history of hypoglycemia or diabetes, fasting is not recommended.
If you have an adrenal insufficiency, fasting is not recommended.
If you are pregnant, breast feeding or lactating, fasting is not recommended.
What to eat before you fast
Consume a large meal
Strive to consume foods that contain complex carbohydrates.
Aim for foods that contain a high amount of good fat and protein.
Aim to drink enough water before you fast.
Fasting for women
are high in calories, but good carbs such as quinoa, sweet potatoes and cabbage are loaded with healthy
supports the health of the gut. It has also been proven that it will promote weight loss, boost metabolism and promote a healthy heart and
The study also shows that IF decreases inflammation by 25 per cent and has helped to treat
The study also found that IF causes a 7.5 per cent reduction in brain size, which
long-term fasting is even more effective, with this effect lasting for up to one year.
But it’s the psychological benefits that are the biggest. Eating within an eight-hour window has been found to improve mood and energy levels. It can also be the best way to improve mental alertness, balance your mood and even control your appetite.
Intermittent Fasting 101: The Diet.
Fasting for athletes
It has already been shown to improve performance. However, intermittent fasting has always been a subject that is kept under the wraps of some of the sportsmen. And if you are one of those guys who have been “gagged” and deprived of knowing about fasting for your sports, then all you have to do is turn your head and take the help of IFcalculator.com.
Intermittent fasting calculators are available on different mobile apps and online websites. Some of the websites like How To Lose Weight Well and Onalytica have in-depth information regarding fasting. The website doesn’t have a specific fasting calculator because each individual’s body responds to fasting differently.
Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends. People are using it to lose weight, improve their health and simplify their lifestyles. Many studies show that it can have powerful health benefits.
Intermittent Fasting 101: The Ultimate Guide to Weight Loss. If you’re seeking to lose weight, quit smoking or boost your energy, Intermittent Fasting can do all three. You’ll learn how, why and how to implement it in the shortest possible time to maximize your health and wellness.