“Intermittent fasting weight loss plan.
A combination of fasting with an effective weight loss diet”.
Any diet plan that has a period of fasting and eating window within a defined period is an intermittent fasting. Intermittent fasting is in fact is not a diet plan or a weight loss program. It is a lifestyle suggested for healthy living.
Intermittent fasting is very effective for weight loss and to reduce body fat in a healthy way. Extended period of fasting followed by a limited duration for eating is the intermittent fasting weight loss plan. You can combine intermittent fasting with any weight loss diet. The best choice would be the ketogenic diet plan.
Intermittent fasting for weight loss:
There are two popular ways to lose weight with intermittent fasting.
- Alternate day fasting (ADF)
- Time restricted feeding (TRF) aka 16:8 fasting
Alternate day fasting:
Fasting every other day is the alternate day fasting method. The strictest practice would be to follow a calorie deficit diet on non-fasting day followed by complete fasting for the next 24 hours.
Time restricted feeding / 16:8 fasting plan:
If you cannot control hunger for 24 hours straight, then the time restricted feeding would be the better way of intermittent fasting for weight loss.
Fasting for 16 hours a day is the most common method of time restricted feeding. On a 24-hour period, by fasting for 16 hours you will have a window of 8 hours to eat. This common method of 16 hours fasting followed by 8 hours of available eating time is the 16:8 diet plan.
The 16 hours of fasting includes the duration of sleep. If you sleep for 8 hours you need to stay in a fasted state for next 8 hours.
How to control hunger during intermittent fasting:
If it is very challenging for you to control hunger, you can consume any of these during your fasting period.
- Black coffee
- Black tea
- Green tea
- 1tsp apple cider vinegar with 200- 300 ml water
Intermittent fasting diet plan:
In general, intermittent fasting does not have any dietary guidelines. It is just a way of living to stay healthy. To lose weight, you should reduce your calorie consumption or simply follow a ketogenic / LCHF (Low Carb High Fat) diet on intermittent fasting.
If you want to customize your own diet, here are few suggestions.
- Green vegetables
- Lean meat
- Fresh fruits / juices
- Increase sodium
- Food high in carbohydrates & calories
- Simple sugars
- Junk foods
- Cool drinks or other packaged drinks
Intermittent fasting weight loss results:
The results of intermittent fasting vary among individuals. Most people can start seeing results within a week. If you are taking supplements to build muscles and doing workouts regularly you may not see results on a weighing scale as, you are building muscle and burning fat at the same time. Taking certain supplements during the fasting period may also hinder the benefits.
Intermittent fasting – benefits & the science behind it:
Intermittent fasting changes the functions of genes, cells and regulates the hormones responsible for weight loss and general well-being. It also lowers the risk of type 2 diabetes, increases cognitive function and longevity.
Better appetite control:
You are hungry and busy with your work, finding no time to eat, after about 2 hours had a tea and you are not hungry anymore. Have you experienced this?
Hunger comes in waves. If you have a practice of consuming 3 meals a day (breakfast, lunch & dinner), these are the three distinctive peaks. You feel hunger regularly around the same time each day. That is because your stomach produces a hormone called Ghrelin when it is empty.
You feel your first wave of hunger during breakfast, the amount of Ghrelin will naturally decrease after approximately 2 hours without food consumption and the first wave disappears. All you need to do is – ignore it. After a couple of days your body will adapt to it and creates a new wave pattern. Hunger during your fasting period will no longer be an issue.
Physical appearance & well-being:
Intermittent fasting improves metabolism. Reduce insulin level, increase secretion of human growth hormone (HGH) & brain-derived neurotrophic factor (BDNF). As mentioned earlier intermittent fasting is a lifestyle for healthy life. The better appetite control, fat loss and healthy hormone levels reverse ageing, magnifies your physical appearance and overall well-being.
Lower insulin levels increase fat loss and reduce appetite.
One of the important aspect of intermittent fasting is that it lowers insulin level. When we eat, our digestive system breaks down the carbohydrates from food consumed to simple sugars, which enters the blood stream. As the blood sugar raises the pancreas produce insulin.
Insulin helps absorb sugar from the blood stream for energy or store it as glycogen in the liver and muscles. When the glycogen is high insulin will store the excess sugar as fat.
In a fasted state there is no need for the pancreases to produce insulin as the blood sugar will be low. Your body will use the stored glycogen for energy. Once the glycogen is depleted the pancreases secrete glucagon, a peptide hormone which pulls out the stored energy including fat in to the blood stream for energy and reduce the need for food consumption.
Lower insulin level also flushes the excess salt and water from the body.
Increases HGH and BDNF:
Fasting is one of the most effective way to stimulate human growth hormone. It helps increase muscle mass, bone density, reverse aging and promotes longevity. HGH promotes the availability and usage of fat for energy.
HGH stimulates the release of brain-derived neurotrophic factor a family of proteins that promotes the survival, development, maintenance and function of neurons. BDNF is important for long term memory. It supports hearing, visual and overall brain functions of by increasing more nerve activity.
If your cortisol level is high, intermittent fasting is not for you. Fasting is a stress to your body will spike up cortisol levels in response.
https://idmprogram.com/fasting-physiology-part-ii/ https://www.sciencedirect.com/science/article/pii/S155041311630250 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425321/