Have you ever tried intermittent fasting? or are you willing to try intermittent fasting for weight loss? Well, here’s what I have to say about it after trying it for 30 days.
Intermittent fasting is one of the most popular diet trends in the world. Most people are trying it for weight loss and their gut-health. It is a very trending topic nowadays in the fitness and diet community.
I have also tried intermittent fasting for about one month and here’s what I have to say about it. But before starting anything, I want to give some important details about it.
What is Intermittent Fasting?
Intermittent fasting (IF) is not a restriction to your diet, it’s an eating pattern. This diet includes changing when you eat, not what you eat.
The most common method of intermittent fasting is 16 hours fast daily with 8 hours of eating time. But, many people also follow intermittent fasting by fasting 24 hours every 2 days a week or by having only one large meal a day.
Intermittent fasting is just a way of decreasing your calorie intake while not restricting what you eat. By fasting for more time, you can decrease your calorie intake but not if you try to eat excess calories while you are not fasting.
What to eat in this diet?
You may question what to eat when you are fasting for such a long time? The answer is simple. You can only eat things that have zero calories. This includes Black coffee (No-Sugar), Lemon/ any type of teas (No Sugar).
Also, you need to keep yourself hydrated during fasting. Drinking water not only makes you feel full but also helps to cleanse your guts. You can drink detox water which is extra beneficial (Make sure it has little to no calorie at all)
What do you need to eat when you are not fasting? The answer is, anything you want. Since this diet doesn’t restrict what you eat, you can eat almost anything while you are not fasting.
But, make sure you eat whole foods and fruit as you break your fast, eat something nutritional and anything you like as your second meal and eat something that will keep you full for a longer time as your last meal.
Also, here is some Quick and healthy breakfast recipe that you can add to your meal plan.
Is intermittent fasting good for you?
The simple answer to that is, It depends.
Everyone’s body is made different. What may work for me might not work for you. Also, you may have the necessity to munch on something every now and then. But, it is not possible while following intermittent fasting.
Intermittent fasting is not recommended for those :
– who are pregnant or trying to conceive.
– who are under strict medication
– who are breastfeeding
– who are struggling with weight gain and are underweight
Intermittent fasting for weight loss:
Intermittent fasting is proved very beneficial for weight loss. It is the most common reason why people opt for Intermittent fasting. The fewer meals you eat, the lesser calorie you intake. So, this diet makes a restriction on your calorie intake helping you to lose weight more easily.
Also, intermittent fasting reduces your insulin level, which helps the body to use the stored body fat, facilitating weight loss. Intermittent fasting also causes the release of the fat-burning hormone which increases short-term metabolic rate.
So, by consuming lesser calories and burning more fat, it leads to weight loss.
Other benefits of Intermittent Fasting:
1. It is good for heart health and it minimizes the risk factors for heart disease.
2. It helps to reduce the risk of type-2 diabetes.
3. Some scientific research found that it may even help to prevent cancer.
4. It is good for your brain health and may increase the growth of new nerve cells.
So, after finding out its amazing benefits, I also thought to give it a shot, and here’s what I think about it.
My thoughts on Intermittent fasting:
I tried Intermittent fasting for about a month in March this year (2020). The primary focus of my diet was to lose some weight and to do a body cleanup.
I used to fast for almost 14-15 hours a day and eat for only 9-10 hours a day. I was not following 16-8 very strictly because I had to go to college in the morning.
I also wasn’t restricting myself to eat certain things. I was having rice two times a day (More rice when I used to break my fast and less rice as my last meal for the day) and I was eating Gram, cabbage, and other raw vegetable salad as lunch. Also, I was having enough water and calorie-free liquids while I was fasting But, I was restricting any snacks in between my meals. So, I was roughly having 1800-1900 calories per day which were just below the amount of calorie which I needed per day.
(Note: To find the calories that I needed per day, I used the Calorie Calculator app. By entering your physical details, it helps you find out how many calories you need per day and how many calories you need to consume to lose weight. )
After trying it for about 30 days, I was feeling light. I would not say I was visibly losing weight but My body was feeling much healthier and lighter. On the scale, I lost about 1.15 kgs but the change of weight was really small to be visible in my body.
So, Does it really work?
The answer is Yes. It does work. But, to see visible changes, you need to be very consistent and Patience. You cant expect results over a short time. And, if you want to do extreme weight loss while doing intermittent fasting, you need to cut your calorie almost half the amount of calories you require.
So, if you want to start Intermittent fasting, Go Ahead. You not only just lose weight but it will have a healthy impact on your body and your lifestyle.