Intermittent Fasting

Intermittent fasting 

is a new and the most efficient method of losing weight.

It is basically a pattern between periods of fasting and eating its not about what you eat but rather when you eat.
To get a hot and sexy physique like Alex Costa continue reading this blog to know about this amazing method to burn fat really quickly.

💪It has great great benefits and that too at a faster rate:

 1.Lowers Insulin levels:

i)They help in enhancing fast loss 

ii)Help to reduce sugar cravings

iii)Provide clearer skin.

2.Reversal of type 2 Diabetes:

The following of Intermittent Fasting helps reduce or reverse type 2 diabetes  by lowering the sugar intake of the body.

3.Increases Metabolism:

IF helps in increasing the metabolic rates to as high as 14% which helps in burning more calories faster and leading to a slimmer waste which we all are wishing for!!

4.Reduces stress,Increases Energy and prevents various diseases:

 It helps you to reduce stress and increase energy levels to a  greater level as their is low consumption of better and healthier food.

5.Other Benefits:

It helps to reduce harmful belly fat to about 4-7% and increases fat burning while preventing muscle mass,which helps in further improvement of metabolism.

★There are various methods of performing IF which you can choose according to your convenience:

1.)16:8 Method:

This is the most common method; in this you have to fast for 16 hours and have a window of  8 hours during which you will take your meals,provided the meals should be nutritious and healthy and should not exceed the daily calories consumption i.e. 2100 cal for an active person and 1900 for a low activity person.

2.)12:12 Method:

In this method you have to fast for 12 hours and have a window of 12 hours in which you eat.This is the best method for beginners.You can have your dinner at 9 and then breakfast at 9 the next morning i.e 12 hours later. This is just an example you can choose your own time period.

3.)24:24 Method:

When following this you eat for a 24 hour period

 that is on 1st day and fast for the next day.This is

 a difficult method and you should start from the 

above methods before starting this.

4.)20:4 Method:

To follow this method you have a short 4 hour window to eat  and fast for 20 hours.This s not suitable for you if you like taking more than 3  meals a day because in a 4 hour window you cannot generally have more than 2 meals.

5.)5:2 Method:

This method is slow and steady method which can help you get used to the fasting processes and help you do more advanced above mentioned methods.This is a weekly and not a daily method in this you have to eat normally for 5 days and eat less than 500 calories on 2 days in a week.

6.)Spontaneous Fasting/Skipping meals:

This is a simple method in which you only eat when you feel really hungry and not because its breakfast,lunch or dinner time.In this you should try not to have more than 2 meals in a day.

★In my opinion 16:8 method is the best and can help you enhance weight loss and at the same time not making u feel energy less due to the fasting.

★According o Statistics:IF helps reduce body weight by 3-8% over a period of 3-24 weeks.

You can lose about 0.25 Kg per/week to 0.75 Kg per/week.

⍟There are some important things you should keep in mind while following Intermittent fasting:

1.)It is necessary to eat healthy and nutritious food during the window otherwise it will not initiate weight loss and you may end up gaining weight.

2.)Try to drink as much water as you can and 

drink black coffee in the morning to suppress hunger.

3.)Avoid drinking soft drinks as they add a lot of unnecessary sugar and calories in your diet.( They not only add calories they also increase cravings for more and more sugar throughout the day.)

4.)Try to keep the carbohydrate intake to 50 gram carbs a day to initiate fat loss and try to keep yourself indulged in activities to stop the cravings during the initial period.

↠Here are a few foods which you can add to your diet during intermittent fasting which will help you to reduce fat and help prevent over-eating during the meal windows:

1.You can add lime or cucumber slices to your Water if you face problem in drinking more water throughout the day.

2.Try to eat Green-Leafy vegetables as they contain less calories and make you feel full for a longer period.(Not my personal favourite but you gotta eat what you gotta eat.)

3.Potatoes:Though they appear to contain a lot of fats but they are actually very helpful and nutritious and you should definitely add them in your diet.(P.s. Sorry,french Fries and potato chips are not an option.)

4.Eggs: 1 single egg contains about 6 grams of protein and adding them in your meals during the window will be really helpful.

5.Roast Chicken,Peanut Butter,Fish:They are a great option to add to your diet as they contain high amounts of protein and eating fish(especially salmon) helps you by adding omega 3 that helps increase brain cells.Try to eat about 230 grams of fish in a week.

7.Beans,Berries,Nuts:You should add them in small portions to your diet to prevent overeating and help stop dirty little cravings of sugar.

8.Low-Carb Fruits: Fruits like strawberries,avocados,peaches are very helpful during the intermittent fasting and yes, Good News for watermelons lovers as they contain only 7.55 gram of carbs per 100 grams.!!

✴️There are a few limitations to this method:

1.In the initial stages people may face Insomnia, increased stress and thyroid problems in some cases.

2.In women there may be irregular menstrual cycles and may lead to fertility problems in women with very low immunity.

3.Due to the change in lifestyle people who are already lean might face a few hormonal imbalances.

✴️Intermittent Fasting is mostly safe and you'll get used to it and you don't have to worry if you do not have a medical history

Feel free to ask me any questions regarding intermittent fasting and comment your views on my page.
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