Hi friends, Today I am going to share my experience with Intermittent Fasting. I have tried it for 15 days and lost 3 kg. This concept is not new to our country. In our Indian villages, our grandparents used to follow the rule of having dinner before sunset and in the morning they eat breakfast only after bathing and offering water to Sun God. That means they were fasting i.e. not eating for at least 13 to 14 hours.
Same goes with fasting 1 or 2 days per week. These are actually very healthy habits.
I tried this method for the fat loss and the results were Insane. I can assure you that this method will also help you to reach your goals (fat loss or weight loss). Just read this guide completely because this gonna help you.
Now lets talk about the term Intermittent fasting
WHAT IS INTERMITTENT FASTING?
In simple words, intermittent fasting is a dieting pattern which includes eating food during a specific time during the day, then choosing to stay away from meals for the rest of the time.
For example – 16:8, 18:6, 20:4, 24:24 i.e. you eat for 8 hours and fast for 16 hours (you can take water, green tea, and other no-calorie drinks during fasting period also).
Most Important Points
- Most important thing is to stay hydrated.
- The water you need in a day is calculated by-
Your weight in kilograms = ounces of water
#e.g. if your weight is 60 kg then you need 60 ounces of water in a day.
- If you don’t drink enough water you may feel muscle cramps, weakness and headache.
- While you are eating or fasting you should drink lots and lots of water.
WHAT AND HOW MUCH YOU SHOULD EAT?
You should eat a balance diet containing Protein, Carbs and Fat.
Let say if your weight is 80 kg and your desired weight is 60 kg then you should eat 60 kg = 132 pounds Then you need 132 grams of protien = 132x4 = 528 calories. 132 grams of carbs = 132x4 = 528 calories. 132/4 grams of fat = 33 x9 = 297 calories. = 1353 calories in a day
Try to take carbs from fruits and take good fat like cow ghee to eat lots and lots of vegetables because they have fewer calories and you feel full for a long time.
HOW DOES INTERMITTENT FASTING WORKS?
The main hormone that deals with sugars in our body are Insulin. When we eat food it promotes insulin release then insulin uses carbs to produce energy and extra sugar is converted into glycogen and fat. When we don’t eat food for long insulin levels go down and our fat cells can release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down.
The entire idea of intermittent fasting is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.
WORKS BEST WITH
Intermittent fasting works best with 25 to 30 minutes of cardio like walking, jogging, running, skipping and any other activity that increases your heart rate.
- GUARANTEED weight loss.
- It may reduce the risk of developing type II diabetes.
- It helps to maintain the weight you have lost.
- Low energy
Side effects will last only for the first few days.
I have done intermittent fasting and I haven’t experienced any side effects. If you stay well-hydrated side effects are less likely to happen.
This is the knowledge you should have before starting Intermittent fasting. You should try it, and after you try, share your experiences with me. In my next blog, I will share recipes and cardio exercises that I used during my Intermittent fasting period.
You Might Like: 1. 9 IMPORTANT POINTS TO MAXIMIZE WEIGHT LOSS DURING INTERMITTENT FASTING 2. The 5 Hacks To Burn More Fat
Dr Rashmi Singh is a dental surgeon by profession. A doctor by day and writer by night. Mother of two lovely children and a fitness freak. Her passion is to help people who want to lose weight and stay fit.