Intermittent fasting is a form of diet/lifestyle where you eat in a certain period of time(usually a 8 hour window) and fast for the remaining time.
Fasting for 16 hours!?
Yes, the standard method of intermittent fasting follows the 16:8 pattern. You fast for 16 hours a day and eat in the remaining 8 hour window(usually 2~10pm). There are a couple more methods to intermittent fasting such as, eat-stop-eat method and the 5:2 method where you massively restrict your calories for 2 days( eating around 500-700 calories) and eating normally in the rest of the days. Personally, the 16:8 kind suits my lifestyle as i'm a student and feel lazy cooking early in the morning.
Advantages
- Upto 5 fold increase in the production of growth hormone which leads to enhanced fat loss and increased muscle growth
- Lower insulin level/level spikes which leads to fat being used as fuel to perform body functions.
- Anti-aging( too controversial to discuss), but many people have mentioned about being on IF(intermittent fasting) and experiencing reduced aging rate. I'm a 20 year old student, so i cant exactly comment on this.
- Huge food portions: If youre like me, i like to eat huge portions and often get hungry if i stay on the 3 meals a day which leads to craving and breaking my diet. Since i get to have huge portions, my cravings are drastically reduced and makes me stick to my diet consistently.
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To summarise, IF has a lot of benefits and makes you a fat burning machine. If you have high body fat composition i would 100% recommend, but always consult your doctor before following a specific diet.
Please let me know in the comments if you have any questions regarding IF and i'll try to help you out in any possible way i can :)
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STOPThis sounds super interesting to me, but tell me what kind of meals would you recommend? Does your morning flow normally or are you craving massively?
so in the morning i usually wake up a bit late around 10ish and i grab some coffee(black). coffee is a hunger suppressant and it keeps me satiated for around 1-1.5 hours. I just drink water till 2pm. the 1st week is the most difficult after that i get used to it. Regarding meals, i like to keep the carbs for the later part of the day cos i usually crave food late at night, so carbs at night make my cravings go away. just try to get a gram of protein per body weight, but the key thing to remember is calorie restriction. You must be in a calorie deficit!. Hope this helps :)
if you're planning on losing weight/fat you should read my next article which is regarding cardio(HIIT Vs liss)
Intermittent fasting can be really great for you, but it depends so much on the individual. E.g. I could never do it, I need my breakfast in order to get the day started :D
I agree. It depends on your lifestyle too. I'm a college student and usually wake up a bit late and only have to wait a couple of hours before lunch, but i do miss breakfast bacon haha.