What is Intermittent Fasting?
Intermittent fasting is one of the most popular dieting trends these days – but unlike most of the diets it focuses on the duration of gap between two meals. Intermittent fasting is a diet practice where a person must stay without consuming any calories for prolonged periods of time. It focuses on when you eat instead of what you are eating during a day.
In simpler terms Intermittent fasting is a pattern of food consumption where a person cycles between the periods of eating and fasting. Rather than consuming 3-4 meals a day every 3-4 hours a person is supposed to eat 2 meals a day after a long gap of about say 12-16 hours.
Sounds difficult? Well, it’s not really that difficult!
In intermittent fasting a person is required to stay calorie-less for 16 hours but one can still have black coffee, green tea, black tea or calorie free beverages to feed on during their fasting window.
Still finding the process difficult?
Well, here is a hack for you! Try and have a protein shake before going to bed. Take a 8-hour long nap and when you wake up, 8 hours of fasting period would’ve already passed! Now you only have 8 hours to go during which you can consume calorie free beverages like black coffee, green tea etc. The basic idea is to avoid having any calories during the fasting window and leave the calories for the feeding window.
Intermittent Fasting Methods
16/8 Method:
Under this method a person is supposed to fast for 16 hours and eat during an 8-hour window (for e.g. 12p.m. – 8p.m.)
5:2 Method:
Under this method a person is supposed to eat normally for 5 Days and then reduce calorie intake by 500-600kcal for 2 Days.
Alternate-Day Fasting:
Under this method a person is supposed to fast every other day or eat very less on fasting days,
OMAD (One meal a day) Method:
Under this method a person is asked to eat as much as he/she can eat in one meal and that one big meal would be the only meal he/she is supposed to eat. There should be no more calorie consumption for the rest of the day.
The 16/8 method is the most beginner-friendly method out of all of the intermittent fasting methods mentioned above and is the most popular way to start intermittent fasting.
Benefits Of Intermittent Fasting
Here is the most important question – Why should one go for Intermittent Fasting?
Let us understand the benefits of Intermittent Fasting and then you can decide for yourself if you would want to follow this dieting technique or not.
- Supports in weight loss:
As there is a long gap between the eating windows during the day, intermittent fasting naturally reduces the calorie intake. During the fasting period once the glucose reserves have been reduced the body starts burning fats instead of burning glucose to generate energy to fuel the body, thus making it easier to burn and loose fat without strict dieting.
- Enhances Mental Clarity:
Majority of the people experienced an increase in focus and productivity during their fasting periods. This happens because fasting increases brain-derived neurotrophic factor (BDNF) which is responsible for supporting memory and learning.
- Offers flexibility:
Unlike many diets intermittent fasting diet does not ban certain foods, especially those which are high in fats and extremely appealing. You can enjoy your favourite meals as long as they fit into your eating window.
- Easy to follow:
As compared to other diets it is relatively easier to follow. As soon as the body adapts to the diet it becomes easy to follow and maintain. You can consume your regular meals during the feeding window without any regret of gaining fat as it’ll get burned during the fating window in order to provide energy to the body.
How Does Your Body Burn More Fat During Intermittent Fasting as compared to other standard diets?
During the fasting periods the body increases gene activity that leads to an increase in the number of calories that the body utilizes and the quantity of the fat it burns.
When the body is in fasting mode the genes that are encrypted for the uncoupling proteins and enzymes that are responsible for increasing fat oxidation, i.e. the fat-burning mechanism of the body is turned on.
The uncoupling proteins that we are talking about here are like “poke holes” in the mitochondria that are present inside the muscle cells. Mitochondria is the powerhouse of cell and most of the energy you get is from mitochondria. When you poke holes in it the mitochondria’s energy production declines and thus your body needs to burn more calories than usual to generate the same amount of energy in the form of Adenosine Triphosphate (ATP).
In simpler terms we can say that the body would be burning more calories as a source of fuel when in fasting mode, which will help in weight loss.
How to Start Intermittent Fasting?
Here’s a beginner friendly guide to start intermittent fasting :
- Select your fasting window: Start with 8-10 hours and gradually bring that number up to 14 or 16 hours.
- Stay Hydrated: Staying hydrated would keep you full and the cravings for food would reduce. Consume calorie free drinks like black coffee, green tea etc.
- Break the Fast Wisely: Avoid eating junk food and instead have meals that are high in protein, healthy carbs and fats so that the body has all the essential nutrients it has in order to function effectively and efficiently.
- Stay Consistent: Best results from intermittent fasting comes only and only when a person is consistent with his/her diet.
- Listen to the body: If you feel dizzy or weak then reduce your fasting window as there are chances that you are running out of glucose and sugar levels might drop which in turn could cause harmful effects.
Myths About Intermittent Fasting:
- Skipping breakfast is bad for you
This statement is not true as long as your body is getting proper nutrition, breakfast is optional.
- Fasting burns muscle
If you are consuming 1g of protein per pound of body weight you will not lose any muscle.
- It slows down metabolism
Short-term fasting instead of slowing down metabolism it boosts it. Chronic-undereating slows down metabolism and not intermittent fasting.
How to Build Muscle with Intermittent Fasting?
Follow a properly designed workout plan along with intermittent fasting: Strategic eating and exercising are the keys to a successful Intermittent fasting routine. Consume 1.5-2g of protein per pound of your body weight. During your feeding window sip on BCAA’s drink as the amino acids present in it help in improving muscle protein synthesis along with minimizing protein muscle breakdown.
Also, exercise calculatingly depending on your goals by adjusting your workout duration. If you aim for fat-loss workout for 2 hours a day before your feeding window.
To stay energized, workout during your fasting window as the attention levels are increased during a fasting period.
Diet plays an important role in your fitness routine and fasting techniques like IF help you meet your fitness goals. But, one should not give up on proper training and workout. A solid workout plan combined with intermittent fasting and a healthy protein-rich diet will give you optimum results.
Intermittent fasting is easy to follow and you can continue it for a long period of time and get the desired results. Don’t forget to eat healthy and workout hard.
