Intermittent Fasting Diet
An intermittent fasting diet is the most popular way of dieting which helps in weight loss. Intermittent fasting is a meal timing plan in which you are focusing on a specific period in which you are abstaining from food and taking calories and then there is a separate period in which you consolidate all of your food. This will best enable your body to adapt by suppressing your hunger hormone (Ghrelin) during the time of your fast.
Types of Intermittent Fasting
There is a different type of intermittent fasting which are used for weight loss some of them are following
- The basic 16/8 Hours Intermittent Fasting
- The Prolonged Intermittent Fasting
- The Liquid Intermittent Fasting
- The Dry Intermittent Fasting
Intermittent Fasting Diet Plan
For an intermittent fasting diet, it is usually recommended that you should consume a high fiber meal. During the eating period of a good fasting diet, you can follow this diet plan which helps in weight loss and especially belly fat loss. These foods are a complete meal in themselves and have low to moderate insulin and moderate to high protein and fibers. Protein intake should be high to maintain muscle mass as you lose body fat. Calorie-free sweeteners are fine as well
- Animal Foods (Fatty Fish, Grass-Fed Meat, Eggs)
- Fatty Nuts (Macadamia Nuts, Pecans)
- Leafy Greens, Cabbage, and non-starchy vegetables
How Long You Should Fast?
When you are following intermittent fasting the benefit you are trying to achieve is usually dictated by how long you fast. The usually recommended intermittent fasting diet is sixteen hours of fasting and eight hours of eating. You don’t have to eat throughout your entire eating window. So, get better results through intermittent fasting it is usually suggested that you should start with sixteen hours fast and work your way up to eighteen and twenty hours fast.
What To Consume During Intermittent Fasting Window?
An Intermittent fasting diet doesn’t work if you are not in a calorie deficit. So, during the intermittent fasting window foods with low calories and those not spikes insulin, you can consume black coffee without sugar and cream, tea either it can be black tea or green tea, consume as much water as you can. Three protein-rich meals per day should be consumed which enables you to have larger, more satisfying meals when dieting.
Benefits of Intermittent Fasting Diet
- Weight Loss
It helps in dramatic weight loss while maintaining the muscles because intermittent fasting switches the body into fat-burning mode. The intermittent fasting affects the microbiota of the gut which ultimately regularize the metabolism and help in weight loss
- Lowers Blood Sugar Insulin Level
Intermittent fasting allows your cells time to burn glucose stored in them and this improves insulin sensitivity and allowing insulin to do its job
- Repair Cells
Intermittent fasting gives your cells a break and they go into a mode called autophagy which allows them to do cellular maintenance and repair and during this phase cells discard unusable proteins and other trash
- Increases Human Growth Hormone
Intermittent fasting greatly increases the amount of human growth hormone in your body while fasting which helps in burning fats, gaining muscles, maintain optimum fitness, and slows the aging process
- Recalibrate Ghrelin Level
Ghrelin is a hunger hormone and Intermittent fasting help to maintain its level in the body so you will feel satisfied while eating
- Reduces Inflammation
A fasting diet also reduces inflammation and damage by free radicals
- Improves Brain Function
When you fast, your brain increases neurotrophic factors which improve cognitive function. Those doing intermittent fasting can think more clearly and actively
- Decreases Blood Pressure and Rested Heart Rate
This fasting diet switches your body into a fat-burning mode which helps to regulate the blood pressure and eventually give a rest to heart rate
- Slower Aging Process
As per recent research and experiments, Intermittent fasting diet boosts the ketone level in the body which decreases the release of a hormone related to the aging process
- Increases Will Power
This fasting diet also helps to control the cravings and maintain a stronger will power
How Much Weight Loss in One Month?
Different studies showed that while doing an Intermittent Fasting Diet one can observe 4% of weight loss in four weeks and which is equals to 6-8 lbs. in this period of one month
Who Should not Do Intermittent Fasting Diet?
Fasting diet is not good for some peoples because it may pose some health risks. Following peoples should avoid doing Intermittent fasting diet
- Pregnant and breastfeeding women
- People with eating disorders (anorexia, bulimia)
- Patients with type 1 diabetes
- People with some other medical problems
- People who are underweight/ frail/ elderly
Tips for Intermittent Fasting Diet
- Eat balanced meals with high fiber contents which include raw vegetables and fruits (oranges, apples, watermelon, banana, etc.)
- Stay hydrated, drink plenty of plain water during fasting
- Do not exercise excessively
- Break your fast slowly
- Do not overeat
An intermittent fasting diet is helpful in various aspects of health. The healthy Intermittent fasting diet helps in physical health i.e. fat loss and muscle gain, Mental health i.e. focus and autophagy and cellular rejuvenation