Updated: Nov 18, 2018
Have you ever struggled losing weight? Would you like to know how fitness models they keep themselves lean and masculine through the year? So let me reveal the secret most of the fitness model and bodybuilders they adopt IF to get shredded. Now you must be wondering what is this intermittent fasting. Maybe some of you are already following it but still not getting the result. That’s because you are not doing it properly. We are going to cover below points for IF to give you full exposure about IF.
2. History of IF
3. Benefits of IF
4. Various Fasting Methods
5. Who should not do IF
Intermittent fasting is not about what to eat it’s rather about when to eat. Intermittent Fasting is nothing but the fasting pattern where you eat only during a specific time only and fast for the rest of the duration. For example in the IF of 16:8 one is allowed to eat only during 8 hours window and for 16 hours he/she will be in a fasted state.
One of the best thing about IF is that it’s not expensive as compared to other diets. It is also pretty easy to follow rather than continuous thinking about what to eat what to eat, you have to only be concerned about your eating window which makes this whole IF process pretty easy to follow. Let’s talk a little bit about the history of IF.
History of IF
IF is not something very new. If we go back in years and look at the lifestyle of our ancestors when they use to go hunting in a fasting state looking out for food. They use to be more mentally active and energetic.
In Hinduism, many people follow this during certain festivals. In Islam, they have Ramadan in which they fast for a certain period and then they break their fast. In Catholicism, they fast for weeks before Easter.
In today’s world, it has become a pattern. Move of the people because of their hectic schedule they end up skipping breakfast.
Saying goes “Eat Breakfast like a King, Lunch like a Prince, and Dinner like a Pauper” but research shows otherwise, so decide wisely.
Benefits of IF
In If what happens if you are in a fasting state it allows our body to naturally cleanse, repair and regenerate various tissues. Various other benefits of IF are as follows:
2. Better Metabolism
3. Enhanced Mental Performance
4. Improved Physical Fitness
5. Improves the speed of Weight Loss/Fat Loss
6. Lowered Blood Insulin and Sugar Levels
7. Increased Growth Hormone
8. Controlled Blood Cholesterol
9. Increased energy
10. May prevent Alzheimer.
These are a few major benefits of IF. But let me tell you, benefits and are not just these. There are other countless benefits.
Various Fasting Methods
Basically IF is segregated into two:
1. Short duration fast i.e. within 24 hours
2. Long duration fast i.e. more than 24 hours
Short duration fast i.e. within 24 hours
1. 16:8 -This involves daily fasting for 16 hours. Sometimes this is also referred to as an 8-hour eating ‘window’. You eat all your meals within an 8-hour time period and fast for the remaining 16 hours. Generally, this is done daily or almost daily.
2. 20:4 -This involves a 4-hour eating window and a 20-hour fast. For example, you might eat between 2:00 pm and 6:00 pm every day and fast for the other 20 hours. Generally, this would involve eating either one meal or two smaller meals within this period.
Long duration fast i.e. more than 24 hours
1. 24-hour fast- This involves fasting from dinner to dinner (or lunch to lunch). If you eat dinner on day 1, you would skip the next day’s breakfast and lunch and eat dinner again on day 2. This means that you are still eating daily, but only once that day. This would generally be done two to three times per week.
2. 5:2 fast- Dr. Michael Mosley popularized this variation in his book ‘The Fast Diet’. This involves 5 regular eating days and 2 fasting days. However, on these two fasting days, it is permitted to eat 500 calories on each day. These calories can be consumed at any time during the day – either spread throughout the day or as a single meal.
3. 36-hour fast- This involves fasting for the entire day. For example, if you eat dinner on day 1, you would fast for all of day 2 and not eat again until breakfast on day 3. This is generally 36 hours of fasting. This provides a more powerful weight loss benefit. The other great benefit is that it avoids the temptation to overeat dinner on day 2.
4. Extended fasting- You can fast almost indefinitely. Generally, for fasts greater than 48 hours, I recommend a general multivitamin to avoid micronutrient deficiency. The world record for fasting is 382 days, so going 7-14 days is certainly possible.
IF is not for those:
1. Who are underweight
2. Pregnant ladies
3. Children under 18
4. Breastfeeding ladies
5. If you are on a certain medication
So, we can say IF is one of the best ways to lose body fat in the easier way. In our next blog, we will cover a different diet for now.
Oye Gabruu…Stay Healthy! Stay Strong!