► What Is Intermittent Fasting ◀︎
First of all, we need to know that there is no such time called “Eating time”, eating when we are hungry is the right time to eat any meal of the day.
Intermittent fasting is nothing but fasting for a certain time to make our glycogen and fats utilized by our body.
Process after eating food :
when we eat food the glucose increases in the blood and the pancreas will release the insulin to store the excess glucose except we need for energy. that excess glucose will store as fat by insulin.it will be used when the sugar levels are low in our body.
The mechanism in intermittent fasting :
When on intermittent fasting, the fasting window should be longer then the eating window because the fasting window helps to utilize the body fats as energy. when the glucose level decreases in the blood, insulin secretion also will decrease and it helps to convert the fats to energy to the body.
1. Blood glucose will utilize it completely.
2. Insulin secretion will decrease due to a decrease in glucose levels in the blood .
3. Glycogen will be utilised.
4. Accumulated fats will convert to energy that needed from the body.
5. As body fat burns, it causes the weight loss.
Types of intermittent fasting :
1. Lean gains (16: 8) – 16 hours fasting, 8 hours eating.
2. Warrior diet (20: 4) – 20 hours fasting, 4 hours eating.
3. Eat stop eat (24 hours) – 24 hours fasting.
Should we follow all three types?
The answer is yes! But not continuously
1. Lean gains (16: 8) can follow for 6 days per week.
2. Warrior diet (20: 4) can follow 3 days a week or alternative days.
3. Eat stop eat (24 hours) can follow every alternate 2 days.
What can be taken when on an eating window :
Foods that reduce the insulin level like
1. Low carbohydrate foods
2. Low-calorie diet
3. High nutrient density food to attain satiety
4. Low-fat foods.
Things that reduce the insulin level like exercise will help to burn the fats in the body
Who can start intermittent fasting?
1. Obese person
2. Women with PCOD or hormonal imbalance diseases.
Who shouldn’t go for this intermittent fasting?
1. Pregnant women
2. Lactating mothers
3. Lean or fit persons
4. Diabetes patients without doctors advice
Queries to be cleared :
1. Isn’t breakfast important?
Yes!! It’s important to the person who’s BMI is a normal and healthy fit person who hasn’t have the fat to convert into energy. the obese person already having so much fat to convert the energy. if we eat again that produces the insulin to store many more fats into the body.
2. Won’t the fasting give gastritis?
No! The gastric secretion will be on the lower side when there is no food in contact with the stomach. When food comes to contact only then gastric secretion will start to digest the food. So fasting will not cause gastritis.
3. Will the fasting creates hypoglycemia?
Patient with medication that induces insulin secretion will cause hypoglycaemia. obese people no need to worry about going to hypoglycaemia or low sugar levels because fats will convert to glucose to gives energy to the body.
4. Will fasting reduce muscle density?
No! Fasting helps to produce the growth hormone which takes care of muscle to not lose. fasting with low protein or low nutrients foods intake will cause muscle loss. having water, vitamins and minerals will help too.
5. Are the intermittent fasting and low-calorie diet the same?
No! Giving time to utilize the fats to convert the energy is more important than taking a low-calorie diet.
Know It, Before You Do It.
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