Intermittent Fasting ? Should you really need to follow this ? KNOW MORE ABOUT IT .!

Should a person really start IF ? But, wait a minute .. !

What is IF ? Is it a diet ?

Why is it known as the fat burning tool ?

 Can anyone do Intermittent Fating ?

Is it safe ?  Can Women do it?

Intermittent Fating or IF is NOT a diet , rather I would say it's an eating pattern .

     Here you eat for some amount of time in a day and you will be in a fasting state for the rest of the time !

There are different types of IF such as,

16:8 

12:12 

14:10 

20:4 

Another type of IF is eating on alternate days and fasting on alternate days and there are various other types like dry fasting,etc.

BUT what are these ratios , these are just the number of hours a person is going to be in a fasted stated .

In 16:8 IF , you need to fast for 16 hours and eat only for 8 hours, in 12:12 you will eat for 12 hours and fast for 12 hours.. and likewise.

Okay now we got to know about the basics of IF .. BUT HOW WOULD IF HELP ME TO LOSE WEIGHT ?

A day is divided into eating window and fasting window !

We will talk about 16:8 IF because it is the most effective one!

Here you are fasting for 16 hours and you will eat only for 8 hours..The eating window can be at any time according to your convenience  

Okay let's talk about the fasting window !! You shouldn't eat anything FOR 16 HOURS ! You should drink a lot of water throughout the day, or have any zero caloric drink like black coffee, green tea,etc. I would recommend you to not have these drinks also but at the initial stage you can try!

Now That you have fasted for 16 hours , it doesn't mean that you can have anything in those 8 hours..!

You should still eat healthy ! You need to be at a calorie deficit even at your eating or feeding window ! Make sure you calculate your maintenance calorie level and eat just below that level!

Have your macros sorted! Take a good ratio of Carbs, Fats and proteins !

Proteins are very important as it takes a lot of time to break . Have at least 1 gm of protein per 1 kg of your body weight!

For example, if your body weight is 80 kgs have 80 gms of protein !

Always break your fast with fruits !

IF is safe and it has not only scientific reason but even ayurveda believes in it . 

YOUR BODY needs time to digest food. Every food takes some amount of time to be digested , but we hinder the process by eating more food . If you in an IF diet, you give your body 16 hours for the digestion , hence your body gets all the benefits. It actually detoxify your body.

IS IT SAFE ?

Yes, It's safe ! Just do it in a right way .

MORE BENEFITS 

IF also improves your HGH; it is Human Growth Hormone. Some say that HGH increases as much as 5 times when you;re in IF.

This hormone is produced by the pituitary gland and it lowers the glucose level. 

You can improve your HGH levels naturally by IF , instead of buying HGH supplements.

The hormone levels changes leads to weight loss. It also  releases a fat burning hormone norepirephrine. 

SIDE EFFECTS 

So you are trying to start a completely new pattern of eating , your body needs time to adjust .. 

It maybe difficult for your body in the initial 2 to 3 days .. you may not get proper sleep for 1 or 2 days .. and few people get obsessed to food , as they are waiting for the Eating window to start !

But after few days you will be habituated to it. AND IT WILL BE THE BEST FEELING EVER!!

Remember that if you're starting this IF then make sure that you do it for a long term , just doing it for 2 weeks will not make sense.

PERSONAL EXPERIENCE 

I have practiced this diet and lost 3 kgs in my first week ! Yep just in a week, I have lost 3 kgs.

So, if you really want to transform yourself , Make sure that you inculcate this in your life. 

I wish you all the best !!