What is INTERMITTENT FASTING?
Updated: Nov 12, 2020
What is INTERMITTENT FASTING? How does INTERMITTENT FASTING help in losing weight or fat? What are the other benefits of INTERMITTENT FASTING and how it helps in controlling DIABETES? Let's learn the science of INTERMITTENT FASTING.
An Efficient DIET PLAN & it's Relation with INTERMITTENT FASTING:
For any efficient diet plan, there are two key things:
What to eat?
When to eat?
INTERMITTENT FASTING, which in India is popularly known as Dr Dixit Diet, addresses the when to eat part and not the what to eat piece.
INTERMITTENT FASTING is not a diet plan but a pattern of eating.
It gives us an idea of when to eat but no idea of what to eat. It highlights the fact that in any diet plan, equal importance should be given to what to eat and to when to eat.
Benefits of INTERMITTENT FASTING:
INTERMITTENT FASTING may have the following benefits:
Increase in metabolic rate
Fat loss resulting in weight loss
Lowering insulin resistance and helping manage blood sugar
How INTERMITTENT FASTING helps reduce FAT and WEIGHT?
The prime cause of Type 2 Diabetes is prolonged insulin spikes eventually, leading to cellular resistance to insulin. Eating a carbohydrate-rich meal every few hours will keep our insulin levels high (to clear the blood glucose levels). It will never let the body use fat for energy production as there is more than enough of glucose already present in the blood. Glucose is stored as glycogen in the human body. Excess glucose is stored as adipose tissue or fat.
Once the glycogen stores are depleted, the body kicks in several mechanisms to initiate burning fat for energy production. In INTERMITTENT FASTING, we deliberately deplete the body of its glycogen stores and force it to tap into its fat stores for energy production. It is done by having calculated gaps between two meals. Over a period, there is a noticeable fat loss which results in weight loss.
INTERMITTENT FASTING Success Factor:
The key to successful intermittent fasting is a continuation for a prolonged period (at least four months or more) to see significant drops in fat percentage. For most people, sustaining for extended periods is a big challenge.
Also, with each day, we should graduate to a more challenging pattern of eating. For example, if we are consuming two meals and one snack a day, we should steadily graduate to one meal and one snack a day, ultimately fasting every alternate day. Of course, we still need to maintain the micronutrient dosage and have enough of first-class protein in our diet, depending on our lifestyle and other factors.
Recommended Approach to INTERMITTENT FASTING:
If we can combine INTERMITTENT FASTING with the Ketogenic diet and weight training & cardio, the results will be phenomenal. The Ketogenic diet + intermittent fasting + weight training & cardio are the ultimate combos for fat loss and muscle gain. A ketogenic diet needs to be efficiently planned, considering our macronutrient supply and lifestyle.
If combining INTERMITTENT FASTING with the ketogenic diet, it’s recommended to go on a ketogenic diet first and get fat adapted. Once fat adapted, we can begin with INTERMITTENT FASTING. It will help maintain stable energy levels and reducing hunger cravings. No doubt, INTERMITTENT FASTING will give us results, but ideally, when it comes to diet, we should consider intermittent fasting as icing over the cake.
INTERMITTENT FASTING is not a diet plan but, just a pattern of eating.
INTERMITTENT FASTING has several health benefits including FAT loss or WEIGHT loss.
INTERMITTENT FASTING helps control blood sugar and makes the body burn FAT for fuel.
It's recommended to get onto a KETOGENIC DIET first and then start with INTERMITTENT FASTING.
Now we understand what INTERMITTENT FASTING is, how it helps to reduce WEIGHT & FAT and in controlling DIABETES.