What is intermittent fasting?
Intermittent fasting is just going for several hours without eating. It’s a hormonally friendly action that triggers the main fat-burning hormone and forces your body to use up your stored fat. When people hear the word „fasting,“ they think that they have to go on a hunger strike rather than a diet. But intermittent fasting simply uses strategic timing to cut caloric intake and burn fat faster by passing on meals we didn’t need to eat in the first place.
For example, we have been led to believe that breakfast is the most important meal of the day as a result of an old marketing campaign by breakfast cereal companies. But when you eat in the morning, even if you’re not hungry, you basically stop the fat burning process. Your body is not starving, it’s just eating up your stored fat — and that’s what we want, right?
The hormone that forces your body to burn fat is called Human Growth Hormone (HGH). It helps with healthy aging, and is the main fat-burning hormone of the body, and it gets triggered by the practice of intermittent fasting. Put intermittent fasting into action by adjusting your eating cycles. This amazing pattern of eating will force your body to burn fat and avoid weight-loss plateau since you’re constantly changing your pattern of eating.
Intermittent fasting is not a diet, it is a lifestyle, and hence it has to be strategically planned with gradual progression. These are our 2 commonly suggested methods;
First 5-7days Fast for 12 hours : Eat for 12 hours 3 meals a day (no snacking)
Next 5-7 days Fast for 13 hours : Eat for 11 hours 3 meals ( no snacking)
Next 5-7 days Fast for 14 hours : Eat for 10 hours 3 small or 2 large meals
Next 5-7 days Fast for 15 hours : Eat for 9 hours 2 Meals a day ( no snacks)
Next 5-7 days Fast for 16 hours : Eat for 8 hours 1st meal Large 2nd meal small
Day 1 Fast 12 Hours Feed 12 Hours Frequency of Meals – 3 Meals a Day
Day 2 Fast 16 Hours Feed 8 Hours Frequency of Meals – 2 Meals a Day
Day 3 Fast 20 Hours Feed 4 Hours Frequency of Meals – 1 Meal a Day
Day 4 Fast 12 Hours Feed 12 Hours Frequency of Meals – 3 Meals a Day
Day 5 Fast 16 Hours Feed 8 Hours Frequency of Meals – 2 Meals a Day
Day 6 Fast 20 Hours Feed 4 Hours Frequency of Meals – 1 Meal a Day
Day 7 No fasting, Strategic cheat day
Foods to focus on are all matter of non-starchy vegetables and greens (these should be eaten in copious amounts), healthy high fat foods such as eggs, nuts, avocados, and even cheese, and proteins.
This is not a low-calorie starvation plan, and we don’t recommend low-fat foods. You are simply switching your body into fat-burning mode and letting your body run on fat fuel, which is a healthy thing.
INTERMITTENT FASTING FOR MEN and WOMEN
Underweight individuals, Malnourished or having Diagnosed eating disorders.
Men tend to benefit the most from longer fast
Men can fast between 18-22 hours 3-5 days of the week .
Pregnancy, Breastfeeding, diagnosed eating disorders – anorexia or Bulimia and someone who is malnourished.
Women can safely fast between 14-16 hours 3-5 days of the week, if they do not have the above mentioned contraindications.
Women diagnosed with High levels of Insulin, Insulin resistance (pre-diabetes), Diabetes, Hypertension, Fatty liver, or plateaued weight loss may benefit from a prolonged fast of up to 18-20 most days of the week.