Unconventional Knowledge About Intermittent Fasting - Complete Beginners Guide (2020)

In today's world, intermittent fasting (IF) becomes the most interesting topic when it comes to health and fitness.

Well, if someone does intermittent fasting (IF) there are a lot of hormonal changes in the body.

But should you try intermittent fasting?

Just read this article where you get your clear cut answer.

TABLE OF CONTENT

• WHAT IS INTERMITTENT FASTING
• HOW INTERMITTENT FASTING WORKS
• ADVANTAGES OF INTERMITTENT FASTING
• DISADVANTAGES OF INTERMITTENT FASTING
• HOW YOU SHOULD BEAT IN INTERMITTENT FASTING

⭐WHAT IS INTERMITTENT FASTING (IF)?

Intermittent fasting is not a diet plan but it's an eating/dieting pattern in which there is a window in which you can eat and there is a window where you have to fast.

Now there is a lot of version of intermittent fasting but the most common and best one is 16:8 method.

In this method, you have to keep a fast for 16 hours in which you aren't allowed to consume anything except for water or black tea, or green tea without sugar.

Now comes the 8-hour window where you have to complete your breakfast, lunch, and dinner.

Now you are free to choose your 8-hour window.

 it could be:

• 9 AM to 5 PM in the evening
• 12 Noon to PM in the night
• 2 PM to 10 PM In the night

Not it comes to you to choose your eating window as per your convenience.

⭐HOW DOES INTERMITTENT FASTING (IF) work?

Actually, Intermittent fasting acts as a shock for the human body.

when you do intermittent fasting there is a lot of hormonal changes in your body which helps to effectively lose body fat.

⭐ADVANTAGES OF INTERMITTENT FASTING (IF)

Well, intermittent fasting not only helps in losing body fat.

There are lots of advantages of intermittent fasting.

LOWER INSULIN

It drops the insulin level. let's understand what it is?

When you are fasting for about 16 hours there is nothing inside your body and our body needs fuel for survival.

So our body starts utilizing fat cells as energy for survival. this is how you start reducing fat from your body.

INCREASE HGH (HUMAN GROWTH HORMONE) 

Intermittent fasting is known to increase your HGH (human growth hormone) as much as 5 times.

Now, there are tons of benefits of high human growth hormones.

The most important of all is that it increases your metabolism and therefore the higher metabolism you will have, the faster is going to your fat loss process.

ENHANCE CELL REPAIR

Now once you are fasting in intermittent fasting your body tends to extend the cellular repair.

FOR EXAMPLE, The removal of the waste from the cell is increased.

INCREASE LIFESPAN

Studies on animals have shown that intermittent fasting increases lifespan.

There is a lot of studies done on various organism especially on rats and each study has shown a successful increase in lifespan.

But the sad part is there are no studies done on humans as yet. however, scientist feels that it give the same benefits to humans too.

STRONG IMMUNITY

Now because there are a lot of positive hormonal changes that are taking place in intermittent fastings like a decrease in insulin and an increase in human growth hormone, studies have shown that it has long-term benefits.

So it keeps you away from diseases like type 2 diabetes, heart disease, Alzheimer's disease, and even cancer

EASY TO BE IN A CALORIE DEFICIT

Most important in intermittent fasting you are eating only in an 8 hours window. so there is more chance for you and easy for you to stay in a calorie deficit.

Now if you are looking to cut some fat from your body the most important thing you should do is to stay in a calorie deficit.

This is where intermittent fasting becomes very useful.

You can easily go below your maintenance calorie and lose a lot of fat from your body.

⭐DISADVANTAGES

We have discussed the advantages of intermittent fasting that how great intermittent fasting is. Let's now discuss the disadvantages of intermittent fasting.

16 HOURS FAST DAILY

You have to keep fast for 16 hours daily.

Are you ready for it?

Because there is a group of people who finds it very difficult to get adapt to it.

And, there is a group of people who says that it hardly takes 2-3 days to get used to it.

EXCESS COFFEE

Now because you're allowed to have black coffee in your fasting period.

People tend to go overboard with it. this in the long term can be harmful.

OBSESSION WITH FOOD

One major thing people usually face in intermittent fasting is that they get obsessed with food.

All those 16 hours of the fasting period, some people tend to think of food all the time.

So be prepared for it.

LACK OF SLEEP

Now, another side effect of intermittent fasting is the lack of sleep

Now, this could be because of the high intake of black coffee or hunger.

OVEREATING

Now, overeating is also one problem that people usually face in intermittent fasting.

You have to understand one thing that in that 8 hours window you have to stay in a calorie deficit.

Just because you had 16 hours of the fasting period, it does not give you the license to eat as much as you can in the 8 hours window.

I would suggest you, track your macros for a few days. after some days you will get an idea and then you would know that you are staying in a calorie deficit.

Also, it's better to stay tracking of your weight regularly.

LOW ENERGY LEVELS

Some people may also feel fatigued or lower energy levels.

But all disadvantages depend upon person to person, some so many persons say that intermittent fasting completely changes their life.

Now in my perspective, intermittent fasting is a healthy way of eating.

Now, if you can practice it for the long term because the long term is important here then go for it because there is no point in doing intermittent fasting for just 1-2 weeks.

If you do it for just 1-2 weeks then your weight will drop and you will come back to the same position.

So do whats suits you, what you enjoy, and what best suits your lifestyle and preferences.

⭐HOW YOU SHOULD EAT IN INTERMITTENT FASTING?

I would suggest you break your fast with a bowl of fruits.

And then in 8 hours window, have 3-4 meals.

Keep your meals high in protein, well balanced in complex carbohydrates, healthy fats, vitamins, and minerals.

Please don't take the liberty of eating unhealthy food in that 8 hours window. because you can eat unhealthy food and still stay in a calorie deficit but it will impact your health in the long run.

So, friends, I hope you find this article helpful. if you find it please don't forget to share it with your family and friends.

If you have any query please let me know in the comment section. I will do my best to solve your query.