Do you wanna know about Intermittent fasting guide and benefits This Diet plan is the most Discussed dietary concept on the internet right now and most effective for those who want to lose weight. Well, I guess some of you don’t aware of the term intermittent fasting (IF) right! It simply means SKIPPING YOUR BREAKFAST. Sound Insane right! Because we always heard that breakfast is the most important meal of the day and moreover old adage “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” depicts that there is something “Special” in breakfast.
Before starting Intermittent fasting people always think twice because they believe breakfast skipping leads to excessive cravings, hunger, and weight gain. But my dear Friends you may not know that in recent scientific researchers they don’t show any difference between eating and skipping breakfast for the purpose of weight loss. So without any worries, you can start your Intermittent Diet. Now Happy! Happy!
Weight Loss is always the priority of today’s generation and this diet has solved not only your weight loss issue but also various health issues (slowing the aging process, Inflammation, improve brain function, heart health and much more) too! No doubt that since our childhood we heard another story from our ancestors that eating multiple small meals throughout the day is best for your health and that skipping meals really bad for you. But what if I say that skipping a meal actually good for you? The horror! Blasphemy! Well, Today I am going to share with you a concept about skipping breakfast and how your health will benefit as a result.
WHAT IS INTERMITTENT FASTING?
Intermittent fasting basically is going without food either for 16, 18, 24 or even 36 hours daily – or a few days a week. For example, you would eat your meals between 10 a.m. and 6 p.m. or 8 a.m. and 8 p.m or simply you can do one thing limit your eating times to a shorter window like 18 hours fast with a 6-hour eating window or a 20-hour fast with a 4-hour eating window.
Actually, intermittent fasting is hard to follow if you are new to it, especially women’s should take care of themselves before starting this diet as they suffer from adverse hormonal effects. Oops, those hunger pangs really disgusting? Don’t you think? And obviously, that is the thing that stops you from starting this IF fasting! But don’t worry with time you are able to control your hunger as well as you feel comfortable
HOW TO DO INTERMITTENT FASTING:
There are various methods of intermittent fasting but below we only describe most famous methods. So just have a look on them:
Leangains protocol (16/8 Method):
Means Fast for 16 hours each day. Doing this method of fasting is easy just you have to remember that not eat anything after dinner and skipping breakfast. Don’t understand! OK, we provide you an example so that you can easily understand what I am trying to say. Suppose, if you finish your last meal (dinner) at 8 pm then don’t eat until 12 noon the next day then actually you are on fasting of 16 hours between meals.
Probably it is recommended that women only fast 14 hours because they do better with shorter fasting time and for men’s it will be of 16 hours. You don’t eat anything between this time span but you can drink water, coffee, and other non-caloric beverages during the fast that helps to reduce your hunger pangs. For people who get hungry in the morning and like to eat breakfast then this method can be hard for them at the beginning. But don’t worry with time you will be accustomed to doing this process.
The 5:2 Diet: Fast Diet
Only for 2 days in a week, in this method, you have to restrict your calories to 500 (For women) to 600(For men) only for 2 days in a week. OK to make it easier to understand we provide you an example ……Suppose Monday and Thursday are two days in a week when you decide to do fasting or just eat small meals (Count your calories per meal for women it is 500 cal, and 600 cal for men) and another day of the week you might eat normally. Approximately you have to do 38- 40 hours fast. It seems that it is difficult to follow. But friends why don’t you think that it’s only for 2 days…Other 5 days you eat whatever you want to eat.
Eat – Stop – Eat Method:
This is 24 hour fast you can do once or twice in a week. In this method you have to do fasting (break from fasting) for one day either for breakfast to breakfast, Lunch to Lunch or Dinner to Dinner the choice is yours. Going 24 hours without any calories may be too difficult for some –especially if you are a beginner. You don’t need to go all or nothing at the beginning. Go as long as you can without food and then gradually increase the time of your fasting. In this fast, all calorie free beverages are recommended.
The Warrior Diet: Fast for 20 hours.
In this diet basically, you fast all the day and at eat a large meal every night. But what you eat and when you eat within that large meal also a key to this method. This is the 4-hour eating window in which it’s necessary to eat specific healthy food groups like veggies, fruits, proteins, and fats…..after eating all these stuff if you are still hungry you can take a few carbohydrates but keep in mind this product should be at the end.
Apart from above-given methods, there are lots more methods of intermittent fasting to follow but these are best among all. So try intermittent fasting! Intermittent fasting is all about moderation! You can eat whatever you want but in a specific amount. Suppose you are in a party and want to eat cake…You can! But only a slice of birthday cake is OK, but the whole cake is not at all OK!
BENEFITS OF INTERMITTENT FASTING:
Stubborn body fat no more:
This is one of the foremost and important benefits of doing intermittent fasting. No doubts you may found thousands of ways to lose weight but believe me intermittent fasting become the most popular diet plan in recent years to lose the weight.
I guess Focus and concentration are most important at work to increase productivity. So what you do to increase your brain’s function? Well, I don’t know about you but I do intermittent fasting. Yes, you heard it right, it not only make me slimmer but also increase my brain’s function. Sounds like a good combination (Slimmer waistline +better brain) right!
It is believed that during fast catecholamine (a hormone) is released from the body that prevents you from neurodegenerative diseases. So if you want to take appreciations at your work, without thinking twice start doing intermittent fasting.
Slow Aging Process:
Everyone wants to look young ….don’t you! And for that people used to buy expensive cosmetic products but it won’t give them effective results. Well, intermittent fasting is one of the natural methods that will significantly reduce oxidative stress and fibrosis, improve your cellular function. Try this fasting to look younger and to make your cells happy… If your cells are happy, you’ll be happy.
Clear your skin:
Probably, acne and pimples are common problems in teens and adults. And the most interesting thing about this acne and pimples are always pop up when you have to go for parties or any occasion….Don’t you notice this fact? Well, this always happens with me. So intermittent fasting is one and only fastest method by which you get clear skin because it detoxifies your body. According to various research, it comes to notice that if you don’t eat anything for one day it removes toxins from your body that helps to clean your skin as well as improve functions of other body parts.
Improve breathing condition:
If you are suffering from breathing problem ……then we have something for you. Start doing intermittent fasting and get it’s amazing benefits that is helpful to increase your breathing capacity. Just try once and see the results.
Effective for your heart health:
Heart problem is now a day one of the leading cause of death worldwide and keeping your heart healthy is crucial for your overall health. You won’t believe but delaying your breakfast or going longer periods between meals can be a powerful weapon for improving your Overall health. If you are overweight, out of your shape have high blood pressure then for sure you increasing the problem of your heart. IF diet really good to increase your long-term survival and chances of heart failure dramatically improved.
Frequently asked questions (FAQ’S) regarding intermittent fasting:
Isn’t it unhealthy to skip breakfast?
No, there is nothing problem in skipping your breakfast if you eat healthy food for the rest of the day.
Can I drink beverages between fasting?
Well yes, Non – alcoholic or Non-caloric beverages are recommended like water, fruit juices, coffee or tea. But keep in mind don’t add an excess of sugar and high-fat milk in your beverages.
Is it is beneficial for all age group people?
Well yeah, it is beneficial for adults and elders but for Kids, it’s probably a bad Idea!
SUM IT ALL UP:
Intermittent Fasting (IF) can potentially have some very positive benefits for those who trying to lose weight and wants to gain lean body mass. Men and women will have different results; you can only find the difference with self-experimentation. There are several methods make a choice any, a method that fits best for your body and all the method give different results for every individual. Hope this article Intermittent fasting guide and benefits-a complete guide for beginners going to benefits you all. If this method seems crazy to you, and you can’t tolerate hunger pangs but want to try something new to shed few pounds from your body……Give it a try Friends!