Intermittent fasting is not a diet. It is a dieting pattern in which there is a when you can eat and there is a time when you can fast. For applying this, there are many methods but the most used method is 16/8hrs. In this method, you have to fast for 16 hours in which you should not have to consume anything except water and you are only able to eat only in the rest of the 8 hours. It is more looks like a game, right. If your hunger strikes back, then you have allowed consuming a cup of green tea or black tea without or with a little bit of sugar. For the rest of 8 hours, you have to finish your meals with some restrictions, It could be any period of time in which you can eat like 9 am to 5 pm or 12 pm to 8 pm or anything else. Your body makes responses to your mind and many hormonal changes occur during fasting which is acting to lose body fat. In the starting, things are a little bit difficult to bear.
1. It increases the insulin level
Before we talk about insulin, we should know about insulin sensitivity. In general, every human being has their own insulin sensitivity. Now come back to the first, Insulin is the hormone that converts sugar into energy. Whenever heard about diabetes then it is the root cause of it. Our body needs more insulin to convert sugar into energy.
When you do Intermittent fasting for 16 hours there is nothing inside your body like carbohydrates. Actually, carbs are found in any type of food range like healthy or unhealthy. They are available in the body in many forms as sugar, fibers, and starches. In that case, your body uses body fat cells for energy, and this how you start reducing your fat by just dieting.
2. Increses HGH level
Human growth hormone is a naturally occurring hormone in the body throughout the lifetime. It is responsible for your physical and mental level growth. When its level is decreased in our body many other processes are down. IF increases the production of HGH in the body. There are many benefits of balanced HGH in the body.
- High HGH increases the rate of metabolism
- High metabolism leads to more fat loss
- HGH repairs cells in the body fast.
3. Immunity from diseases
In Intermittent fasting, Body hormones become more balanced than your normal lifestyle. It increases the level of serotonin which is a stress reliever and feel-good hormone and It increases the immunity from diseases like type 2 diabetes by increasing insulin level, heart disease, Alzheimer’s, and also cancer.
There are very few disadvantages of IF like in starting you are feeling weak, more hungry, possessed about food and thinking about all the time, in some cases. But this is just for 4-5 days, after that, your body starts making comfort for it.
How to start Intermittent fasting ?
As above we are using 16/8hours timeline to do it. In which 16 hours is fasting and 8 hours is for balanced mealtime. If you are looking for a fat loss diet then you have to become a calorie deficit. It means if you fasting for 16 hours then you don’t have a license to eat anything in the other 8 hours.
I fasting period, You cant eat anything except drinking the water. If you have no control on your hunger than you can take some green or black tea.
In feeding period, you can take 3-4 meals i this period. There are some tips for the meals you eat.
- Eat raw fruits and raw vegetables
- Eat boiled green vegetables
- You can eat more protein foods like fish, meat, and protein-rich foods.
- Eat complex carbs such as whole wheat, brown rice, sweet potato.
If you are doing this for a long time then it is beneficial for your health. Otherwise, you are just doing a time pass because if you do it for just a month and stop doing it then you go back to the same position as to where you came from. In this period you should junk foods like pizza or burgers or any kind of high carb foods. You can eat only 1-2 times a week.