There is no possibility that you haven’t heard of intermittent fasting. We’re not complaining that this trend has taken over the world at this point! Before we discuss how to use this fasting technique, it’s critical to comprehend what it actually entails. For those who are unfamiliar, it entails completely or partially forgoing food for a predetermined amount of time before resuming regular eating. The best thing is that this technique promotes cardiovascular health, metabolism, and weight loss. You’ll be much more likely to achieve your goals if you are aware of the proper intermittent recommendations.
The experience of intermittent fasting varies from person to person, and different approaches will work for different people. In this post, we will discuss the best ways that can help you boost fat- loss while following an IG-style diet.
1. At sunset, intermittent fasting always starts.
Ladies and gentlemen, there is no cheat code present. You can’t be stuffing your face with all those fried foods and sweets and then decide to start IF the next day. After nightfall, STOP eating because your digestive system needs a break. If you want to practise intermittent fasting, you must say goodbye to those nine-course meals around 10 or 12 in the morning.
2. After sunrise, break your fast.
Break the fast only after sunrise if you want to practise intermittent fasting properly. This is because this type of fasting corresponds to the positions of the sun. Isn’t it simple? This trick will also help you better understand when to start and stop fasting.
3. Use vinegar while fasting.
Vinegar’s high acetic acid content promotes AMPK activity. AMPK, also known as the body’s natural fat blocker, aids in the delay of fat absorption into cells. It accomplishes this by controlling the body’s blood glucose response. Even if you consume something that causes a blood glucose spike, vinegar reduces the effect and slows calorie absorption as food passes through the gut.
Add about a tablespoon of vinegar to your salads/main courses. Please do not consume this raw as it may cause intestinal lining disruption.
4. Include strength training.
Including a few strength training sessions in addition to empty stomach cardio helps to keep fat off for a long time. When it comes to fitness, if everything is about calories in vs calories out, knowing the magic number of how many calories you need per day to sustain is critical. This is known as the BMR (Base metabolic rate).
Muscles consume more calories than fat does. So having more muscle mass means you can eat more without having to expend (work out) more energy. Cardio will not assist you in gaining muscle mass. Only strength training will do the trick. Attend a gym class or an ashtanga yoga class. Anything that forces your muscles to tear and rebuild is a great way to increase metabolism.
5. Consume a small breakfast, a large lunch, and a small dinner.
‘Eat breakfast like a king,’ you may have heard. No, have a healthy breakfast but not a large one. Instead, concentrate on consuming as many healthy calories as possible during lunchtime. It’s all about consuming fewer calories at night. Make an effort to eat nutritious foods throughout the day.
6. Intermittent fasting differs depending on your body type.
Yes, most people don’t tell you that intermittent fasting must be done according to your body type. Vata body types can practise intermittent fasting for 12 hours, while Pita and Kapha body types can practise it for 12-14 hours and 14-16 hours, respectively.
7. Avoid caffeine when doing intermittent fasting.
There’s a good chance you’ll want to have that big cup of coffee after your fasting period, but don’t. Instead, try 200 ml of warm water with a dash of ghee or a squeeze of lemon. You could also sprinkle it with cinnamon!
8. Observe the natural circadian pattern.
Have you ever wondered why you don’t frequently wake up craving Chinese takeout and pizza? Most people skip breakfast and only crave junk food in the evening. This is how our bodies are naturally designed. Our hunger hormones peak after sundown, making it difficult to resist extra calories.
Several studies, including this one, show that eating the same calories (same food) for breakfast digests 50% better than eating it for dinner. That is, even if you ate the same thing, you are more likely to gain weight if you eat later in the day than in the morning.
9. Switch to a plant-based diet.
Giving up animal products during your eating window will be regarded as a minor sacrifice by your taste buds. There are numerous plant-based substitutes available:
- Ghee or butter can be replaced with nut butter or seed oils.
- Almond milk, soy milk, and animal milk in places
- With the ever-growing vegan community, markets are flooded with cashew cheese, cacao butter, tofu, and tempeh. According to estimates, there are approximately 75,300,000 vegans worldwide; in this decade, veganism has grown by 600% in just three years. While you’re working out, make sure you’re also helping the planet.
Plant-based eaters have smaller waistlines and live longer lives. You won’t even realise you’re missing out on something by making simple lifestyle changes and pantry swaps.
10. Increase protein intake in the final meal.
This is known as the second-meal effect. Lentils and beans have a remarkable effect on blood sugar control not only immediately but also for hours after consumption. In layman’s terms, eating a bean burrito for dinner instead of a low-protein option like stir-fried vegetables could have a significant impact on how many calories you unintentionally consume for the next meal (breakfast). Participants who ate the burrito consumed 150-300 calories less at the next meal unconsciously and reported higher levels of satiety, resulting in weight loss. For more information, read this study.
This only works with plant-based protein sources like:
- Beans (kidney beans, soybeans, adzuki beans, chickpeas, black beans) (kidney beans, soybeans, adzuki beans, chickpeas, black beans)
What are some different types of fasting?
Here are some examples of fasts and their associated benefits:
1. Dry fasting. Aids in the reduction of inflammation in the body and the control of water retention.
2. Water fasting. Aids in the reduction of inflammation and the detoxification of the liver.
3. Fasting on fruits improves digestion and gut flora.
4. Fasting on fruits and vegetables can help reverse diseases if done for a long period of time.
5. One-meal fasting: Aids in mental discipline.
6. Salt-free fasting entails eating only puffed rice and roasted chana for one meal. It aids in the reduction of inflammation, water retention, and bloating.
7. Intermittent fasting (16/8 intermittent fasting) for the liver: a 12-hour fast.
Again, depending on your lifestyle, work stressors, cooking time, exercise time, and so on, IF may not be right for you. No diet should make you feel stressed or exhausted. Yes, adjusting to any change in your meal plan will take time, and I recommend giving yourself a few weeks to adjust to a new schedule. However, don’t go out of your way to accommodate this pattern.