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Intermittent Fasting Beginner Guide | Its results will surprise you

Fasting is considered very good for health, due to which there are many benefits to your body such as strengthening the digestive system, staying calm, etc. But you may not know about the benefits of intermittent fasting and how it is kept. So in this blog we are going to talk about this topic.

There are three types of Intermittent Fasting which are Alternate Day Fasting, Periodic Fasting and Daily Time Restricted Feeding. Intermittent Fasting is almost identical Calorie Restriction Diet Along with this, it is also found that if someone is having any problem due to food like metabolic syndrome, then he is advised to Intermittent Fasting.

Intermittent fasting is a cycle that runs between our food and fasting. Intermittent Fasting is a diet on which We do not focus much on what to eat, but focus more on when to eat..

The method of intermittent fasting that is used the most is 16 hours fasting or 24 hours fasting.

Fasting is very easy, it is an important part of our Human Evolution because when Ancient Hunters had nothing to eat, then they used to stay on fasting. For this reason the human body has got used to it that it can remain hungry.

It is also believed that fasting in between is better than taking 4-5 meals every day.

If fasting is seen from a religious point of view, then religion itself is helpful in getting fasting done like fasting is done in Islam.

Intermittent Fasting Methods

There are different methods of doing intermittent fasting, which are divided into days and weeks.

During fasting, either you will eat little or you will not eat anything throughout the day.

Some great ways:

  1. 16/8 Method :- In this method, we can eat something for only 8 hours in the whole day and the remaining 16 hours will be fasting time (time to fast). like morning 12 pm to 8 pm Till the time of your meal and the rest of the time of fasting.

  2. 1:1 Method :- In this method, one day we will be hungry and one day we will eat something.

  3. 5:2 Method :- In this method, we will eat only 500 to 600 calories on any 2 days of the week, for the rest 5 days we can eat normal food.

In all these methods, you must have noted that we are reducing the calorie intake every time, due to which our weight loss will happen very quickly, which could not be done by our normal eating method.

The most commonly used method is 16:8, and this is also the easiest on which anyone can stick and follow it.


How Intermittent Fasting Effects

In Intermittent Fasting, when we are in the fasting period, then many changes start happening in our body which is at our cellular level and micro level (molecular level).

As when we are fasting, our body adjusts the hormone level of our body and uses the stored fat as energy for energy.

Our Digestive System 2 The necessary work is done, one is the work of digesting food and one is the work of treatment, but it can never do both of these things together, so by giving fasting period of 16 hours, our body gets maximum time to treat and on the same Because of this, we get more benefits of Intermittent Fasting.

Some changes in the body during fasting like :-

  1. Insulin :- By fasting, the insulin level in the body starts getting correct and the amount of insulin starts decreasing, due to which our body starts using the frozen fat more.

  2. HGH (HGH- Human Growth Harmone) :- HGH is a hormone that increases during intermittent fasting. If there is a deficiency of HGH in the body, then muscle mass does not increase in the body, fat loss is not possible, as well as the density of bones does not increase.

  3. Cellular Repair :- body during fasting cell repair process begins with which the body Automatic repair of old and new problems It starts happening.

  4. Weight Loss :- In a research, it has been found that people who fast, their fat loss is more, their weight is also reduced quickly, along with those who give importance to fasting, they get rid of even the biggest diseases.


Weight Loss With Intermittent Fasting

Most intermittent fasting is done by those people who want to lose weight.

By eating less food, say that by eating food for a short time, the calories going into your body automatically start reducing, due to which your weight loss happens quickly.

Simultaneously, intermittent fasting increases HGH in the body and reduces insulin, which automatically triggers the weight loss process.

If with Intermittent Fasting you burn your calories externally by doing workouts or yoga, then your weight loss graph will reach the top very fast.

Research has shown that Intermittent Fasting is a golden The way to remove fat from the body. People have reduced fat not only from their stomach but also from their sides and waist, by adopting this amazing method, studies also say that if you do Intermittent Fasting with consistent persistence then it will increase your waist line inches by 5 It can drop down to 7% in just a few weeks.

But the thing to keep in mind in this is that you do your weight loss only because you are eating less, you are reducing calorie intake but if you take a lot of bad food during the eating period then your weight loss will not happen. You have to eat well and within limits even in the eating period.

Intermittent Fasting Makes Life Healthy And Simple

Many people think that they will build a healthy life, eat well. But this is not possible every day. Many people get tired from work, school, colleges, so they are not able to make more healthy meals, then their creation of healthy life stops at the same.

Intermittent fasting is a very good weapon to maintain the same healthy life, in this you do not have to think much and if you have to take few miles, then you will not be too beggar.

This is the reason why Intermittent Fasting is the most popular because it gives you a chance to be healthy and live a simple life simultaneously.


Intermittent Fasting Is Not For Everyone!!

Yes, Intermittent Fasting is not suitable for every human being.

  1. If you are underweight or if the problem of eating disorder is going on in your house, then you should not do Intermittent Fasting without any health professional.

  2. Women who are pregnant should not adopt this fast, also women should keep in mind that if after adopting intermittent fasting, if there is a problem in your menstruation period cycle, then stop it and follow your normal eating routine.

  3. If you have a medical problem, then once you should try Intermittent Fasting only after consulting your doctor. Such as diabetes, blood pressure problems, underweight etc.


Side Effects of Intermittent Fasting

One biggest side effect is found during this fasting which is hunger. Hunger may make you feel weak and your brain may not function properly, but this will only happen for a short period of time, as your body adapts to the new routine and you will find intermittent fasting much easier.

Despite all this, intermittent fasting is very safe and will not harm you if you are healthy and nourished.


Frequently Asked Questions

Some important and important questions which are asked very often

1. Can we drink water or milk during fasting?

Of course, you can drink water during fasting. And if you want to drink milk, then drink it in moderation and without sugar. You can also drink tea, coffee, but there should be less milk and no sugar in it.

2. What is healthy to drink during fasting?

You can drink juice, you can drink tomato, beet, carrot or any vegetable juice, do not drink fruit juice and do not drink banana at all.

3. When to work out? In fasting period or in eating period?

If you do the workout in the fasting period, then you will get faster and better results in weight loss.

4. Can Intermittent Fasting cause muscle loss?

Yes, muscle loss is accompanied by weight loss during intermittent fasting, but it is less than other diet plans because some of the benefits of this diet also give strength to muscles and bones. If you absolutely want to keep the muscle, then you have to focus on weight training, as well as you have to increase the amount of protein and finally when you work out during the fasting period then use BCAA supplements.

5. What is the first solid meal to be taken in Intermittent Fasting? Cereal or fruit?

Whenever you end your fasting period, first you will eat some fruit, after half an hour you can eat some other food.

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