Overweight is a growing concern. Busy life, indiscipline lifestyle and unhealthy diet are the basic reasons. There are ways by which you can reduce weight but it requires a lot of efforts. Excess weight has reached epidemic proportions globally, with more than 1 billion adults being either overweight or obese in 2003.
In 2013 this increased to 2 billion and it’s further increasing. Scientifically proven, overweight leads to stress and many heart diseases.
You don’t need to hit the gym or do extensive cardio, you can loose your weight easily by just doing INTERMITTENT FASTING.
What is Intermittent Fasting?
Intermittent Fasting is not a diet it’s a lifestyle. It does not say what to eat but rathers say when to eat. Common Intermittent fasting involves 16 hours of fast for men and 14 hours for women, twice a week. Fasting has been practice throughout human evolution. In Indian Yog it is mentioned that fasting once a week heals inflammation, improves body immunity, helps in detoxification and better focus.
Methods of doing Intermittent Fasting
There are many ways of doing Intermittent Fasting, all which involves splitting the days or week into eating and fasting period.
The basic method of Intermittent Fasting is
The 16/8 method
This is the most simplest method of Intermittent fasting. In this method you will have to fast for atleast 16 hours and for the rest of 8 hours you can eat something healthy. You can take 2 or 3 meals which can fulfill your calories.
For example if you want to do Intermittent Fasting today, you can have your breakfast, light lunch and an early dinner at 6 and from then for the next 16 hours you need to fast. During this period you can drink water, green tea, tea(without sugar) and black coffee.
Science behind Intermittent Fasting
Human Growth Hormone (HGH)- The level of Human Growth Hormone increases as much as 5 fold. This has benefits for fat loss and muscle gain
Insulin- There are 2 states in body. Fed State and Fasted State. Fed state lasts around 3-5 hours after you have eaten your last meal. During this period your body digest the food, absorbs and stimulate the food and during this period your insulin level is high which helps in losing fat. The other state is the fasted state. Fasted state starts 8-12 hours after your last meal duiring this period your insulin levels are pretty low. During fed state it’s difficult for the body to produce energy but duiring fasted state it’s easy for body to burn the body fat.
Cellular repair- When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
Many studies have shown Intermittent Fasting helps in weight control and the health of your body and brain. It may even help you live longer.
Weight loss- Intermittent Fasting helps you in losing weight without having to consciously restrict calories.
Inflammation-Studies have shown
reductions in markers of inflammation, a key driver of many chronic diseases
Heart health- Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, blood sugar and insulin resistance — all risk factors for heart disease.
Intermittent Fasting can make your things easier as you don’t need to plan, cook or clean up after as many meals as before. Intermittent fasting is not a rocket science.
It’s very simple to follow but requires a bit patience and persistence.