What is Intermittent Fasting (IF)?
Intermittent fasting (IF) involves cycling between periods of fasting and eating, and is an extremely popular for weight loss. Intermittent fasting is not a diet, it is a pattern of eating where you cycle between periods of eating and fasting. There are many variations of intermittent fasting, and different people choose what works for them. The most common approach is 16/8 method. In 16/8 intermittent fasting you will eat all your meals in an 8 hour window, and then fast for 16 hours, every day. When you fast, it is entirely up to you. You can fast between 8pm and 12pm or midnight and 4pm. You can change your eating and fasting window to suit your work and training time.
Benefits of intermittent fasting
According to research, intermittent fasting, in addition to weight loss and fat loss has multiple health benefits, such as better insulin sensitivity and improved cholesterol levels.
How to start intermittent fasting?
Fasting means consuming zero calories. While fasting, you can drink water, black coffee (limit to 2 per day) and plain green tea.
The easiest way is to introduce intermittent fasting gradually. Start off by not eating anything between 8pm and 8am. This will give you a 12 hour overnight fast. Then, week later increase the fasting window to 13 hours.
Exercise within or right before your feeding window. Don’t leave longer than two hours after your training without eating anything.
What happens to your body during intermittentt fasting?
Because levels of norepinephrine hormone increase during a fast, short term fasting can increase your metabolic rate.
When you fast, your insulin levels drop significantly, and that facilitate fat burning. Also, human growth hormone (HGH) may increase, and higher levels of human growth hormone facilitate not only fat burning, but also muscle growth.