✅ OR ❌ Should I Try intermittent fasting? 👈🙇

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        Q- Who Should do Intermittent Fasting ?

A-  There are so many discussions on INTERMITTENT FASTING  whether it is safe or not. But based on many researches we can say that INTERMITTENT FASTING is not so dangerous but not safe for everyone also.

After INTERMITTENT FASTING it is also possible to just gain in the weight as quickly back ,one will most likely feel hungry, overeating, become dehydrated, feel tired and be irritable, develop low energy stores which can result in a depressed mood, Sleeping disorder.

Who should avoid, INTERMITTENT FASTING:-

·      Who are at risk of an eating disorder should not undergo any diet associated with fasting.

·      Not for pregnant, breastfeeding mother

·      Growing Children as they need sufficient calories on a daily basis for proper development.

·      People who have a BP problem or heart problem.

Q- How much weight can you lose in a month with Intermittent Fasting ?

A-

How much weight anyone lose depend on the type of INTERMITTENT FASTING & how long you follow that INTERMITTENT FASTING .😀

 It is also depends on how much calorie we restrict on fasting day by taking into consideration (calculate) TDEE, BMI , BMR, Ideal Weight, Maximum Muscular Potential and Daily Macronutrients (Maintenance, Cutting, Bulking)

 INTERMITTENT FASTING can help promote weight loss and muscle building when done properly. 💪

 

 

Q- What can I Drink during Intermittent Fasting ?

A- During fasting windows, you have to avoid from consuming any food or beverages that contain calories. So …no food. But you have several low calories beverage options, and these are important because it is critical to keep yourself hydrated while fasting.

 The best thing we can drink during INTERMITTENT FASTING  is water. Since drinking a lot of water prevents hunger while keeping our body hydrated. The other beverages are

*      Lemon water                               
                   

* Black coffee                              

              

* Green, Black or Herbal Tea             

* Clear vegetable soup or Chicken soup (home made)

* Plain water with Apple Cider Vinegar (ACV)

* Detox Water                                 

               

* 2 teaspoon of Chia seeds soaked in water   

Q- Drinks You Should Avoid During Fasting Window Period ?⏰⏰⏰

A- There are a few beverages (including “zero-calorie” ones) that you might not realize are capable of “breaking your fast.” This means that if you consume these, you will knock your body out of the “fasted state.”

 

*         

Diet Soda & Zero Coke   - Sugar Free drinks have sweet taste from artificial sweeteners (like aspartame) which can create an insulin response. That will inhibit the positive effects of fasting and should be avoided during your fasting windows.

                          

   *         Almond Milk - say no to almond milk because it contains protein

        

 *

          Alcohol- During fasting windows time, it’s best to limit alcohol consumption. Because alcoholic beverages are high in sugar and calories, so drinking alcohol can easily break your fast. Plus, alcohol affects us more on an empty stomach, so even one glass of wine during a fasting window might feel awful the next day.

 

                          

*    Fruit juices - Even if it’s often seen as a very healthy drink option, most juices have around 100-150 kcal per glass. Having a few glasses of juice can equal a meal! That means they’ll definitely break your fast.

 

 

  *          Tender Coconut Water- High in sugar and calories, coconut water          will  work  against you when trying to fast.

 

     

              *    Protein shakes/Smoothies 

 

     

                      *           Milk 

 Q- How long does it take for Intermittent Fasting to work?

  A- The most common regimen is 16 hours of fasting and 8 hours of eating. But there’s no right or wrong duration, it all depends on your goals and your schedule.

   A person needs to follow the basic rules for at least 10 weeks. Following the diet properly with the specific period of time will help you to lose 3 to 5 kilos of weight.

Q- Is Intermittent Fasting Healthy?

A-   A-  Doing Intermittent Fasting in combination with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes.

Increased insulin sensitivity is the main benefit of intermittent fasting.

  However, people with advanced diabetes or who are on diabetes medications (OHGD & Insulin ) should not do intermittent fasting

Q-  What Does Intermittent Fasting Do ?

A-Intermittent Fasting all depends on Insulin Sensitivity .It increases insulin sensitivity and helps in weight loss .

During fast our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We burn off fat & lose weight after far enough and for long enough if our insulin levels go down.

Q-How much calories should you eat in 16/8 Diet?

A- During this method of Intermittent Fasting, calories calculation varies with how much the person want to lose weight in a healthy way by taking into mind his/her BMR,BMI,TDDE  (Total Daily Expenditure).

But in simple term how much calories you need /day to maintain a healthy weight-500 calories/day will help you lose weight up to 0.50 kg-1 kg /week .

For exp  -

Calorie Requirement /day=   30 kcal/kg IBW or DBW (IBW-Ideal Body Weight ,DBW –Desirable Body Weight)

My weight is 50 kg ,so my daily calorie requirement is 1500 kcal/day

My target weight is 45 for this I have to lose 5 kg .For this I have to restrict my calories to 1000 kcal/day, so that I will achieve my target weight in a healthy way.

 

In 16:8 Method- you have to fast for 16 hours & within 8 hours i.e. 1000 kcal .

In this method you can skip your breakfast or skip your dinner each day.

Q- Diet plan in 16/8 Intermittent Fasting?

A- Having said all this, if you love love love your breakfast, and you’re healthy, then enjoy! If you’re struggling with a metabolic medical problem, consider a breakfast of water, tea, or coffee and then have a healthy lunch. Or, at the very least, try not to eat close to bedtime. Whatever your preferred schedule, try to stretch out the time between meals, and give your body a chance to burn fat. Your metabolism will thank you!

	DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 5	DAY 6	DAY 7
Midnight	FAST	FAST	FAST	FAST	FAST	FAST	FAST	FAST
4 A.M.
8 A.M.
12 Noon	Besan cheela 1+ Green chutney + Curd  with pomegranate   After 2 hours   Dry Roasted makhana with roasted Pumkin seeds   After 2 hours   Apple Shake smothie add water soaked Chia seeds  )without sugar)-1 /2 cup	Vegetable poha (no aloo) with lemon juice   After 2 hours   Apple     After 2 hours   Vegetable pulao- ¾ cup cooked Add nutrella + Cucumber salad	Green moong dal cheela-2 + awala chutney   After 2 hours   Tomato soup+ Dry roasted low fat paneer-100 gm   After 2 hours   Pear	Overnight soaked rolled oats in Milk with chia seeds+ 5-6 fresh strawberries     After 2 hours 5 Almonds+2 walnut + Lobia Chaat     After 2 hours Mix vegetable soup	2 Multrigrain bread with peanut butter   After 2 hours   Paneer + corn chaat   After 2 hours   Green tea+ roasted pop corn	2 sprouted Ragi Dosa+  sambhar   After 2 hour   2 boiled egg white   + Apple   After 2 hours   Butter milk with chia seeds and 1 tespoon isabgol	10 almonds   Vegetable upma     After 2 hour   Apple smothies Add  roasted seasame seeds   After 2 hours 5 almonds+ 2 walnuts+2 Fig	Ragi Upma + milk Double Toned     After 2 hours   Apple + Roasted pumkin seeds     After 2 hours s   2 Egg white
4  P.M.	Milk – 1 cup + rolled Oats (1/2 cup) + 1 banana+ Sprinkle roasted flax seeds	Mix fruit Salad 1 soup bowl + Mix vegetable soup	1 vegetable Roll multrigrain roti +2 boiled egg white	Bajra Khichdi + curd	Quinoa pulao + mix salad	Bajra roti 1+ Palak corn	Soya keema + 1 roti	Broccoli green macaroni
8  P.M.	FAST	FAST	FAST	FAST	FAST	FAST	FAST	FAST
Midnight

Now, what is the question came do in your mind that “okay, so by skipping my meal, I will eat less calories than I normally eat on average (2 meals instead of 3), and thus I will lose weight, right?”

 So the answer is YES. By cutting out an entire meal each day, you are consuming fewer calories per week – even if your two meals per day are slightly bigger than before. Overall, you’re still consuming fewer calories per day.

Skipping breakfast in long term is not good, so try to follow any type of intermittent fasting method but not for a long time.

Reference

 https://www.health.harvard.edu/blog/eating-breakfast-wont-help-you-lose-weight-but-skipping-might-not-either-2019041916457

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042085/#B38

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409723/.