What is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It is one of the most popular method to lose weight and improve health. It is considered to be an ancient secret of health.
Hence, Intermittent Fasting can provide considerable health benefits if it is done right, including weight loss, treatment of type 2 diabetes, and many other things.
Intermittent Fasting – Isn’t That Starvation?
No, fasting differs from starvation in one major way: control. Starvation is the involuntary absence of food for a long time.
Fasting, on the other hand, is when one voluntarily withholds food for spiritual, health, or other reasons. It’s usually done by someone who is not underweight and thus has enough stored body fat to live off.
Intermittent Fasting For Weight Loss
At the very core, intermittent fasting simply allows the body to use its stored energy. This is done by burning off excess body fat.
It is important to realize that this is normal and humans have evolved to fast for shorter periods – hours or days – without any health consequences.
Body fat is merely food energy that has been stored away. If you won’t eat, your body will simply “eat” its fat for energy.
Perks/Benefits Of Intermittent Fasting
- It’s convenient
- Saves money
- Promotes growth hormone secretion
- Improves insulin sensitivity
- Speeds up weight loss
- Improves muscle gain and definition
- Improves focus and concentration
- Counteracts cognitive diseases
Popular Ways to do Intermittent Fasting
The 16/8 Technique
Also called the Leangains convention, it includes skipping breakfast and reducing your eating period to 8 hours, for example, 1–9 p.m. At that point, you fast for 16 hours in the middle. During the fasting period, you can just drink water, tea, black coffee, or any other non-caloric beverages. Women are prescribed to fast for a somewhat shorter period of time of 14-15 hours. A large number of people find this style more effortless, so this style is the most famous.
Eat Stop Eat
It includes a 24-hour fast, for once or twice a week. By fasting from a meal one day to a meal the following day, this adds up to an entire 24-hour fast. For instance, if you finish your meal at 7 p.m. Monday and don’t have anything until 7 p.m. the following day, you will finish an entire 24-hour fast. You can similarly fast from breakfast to breakfast or lunch to lunch — the final result will be the same.
The 5:2 Eating
This regime includes eating regularly 5 days a week while limiting your calorie intake to 500–600 kcal for 2 days of the week. For example, you may eat regularly each day of the week apart from Mondays and Thursdays. For those two days, you would eat 2 small meals of 250 calories each for women and 300 calories each for men.
WHAT LIQUIDS CAN I DRINK WHILE FASTING?
During a fast, you should avoid food not drinks. In fact, beverages are important to keep yourself hydrated. You can have certain drinks while fasting and receive the various benefits of fasting. Here are the top choices:
This one’s an easy decision. Consistent consumption of water along with some electrolyte will help you stay hydrated while fasting.
As compared to the regular broth, bone broth is rich in nutrients, for example, calcium, magnesium, and minerals, such as collagen, which is a fundamental protein for skin, joints, and hair.
Bone broth is fluid fuel that is known to improve joint well being and replenish electrolytes, which are important during a fast.
Black coffee can keep a check on your cravings during a fast. However there is one downside of no sugar or cream. You can still add sugar replacements and a sprinkle of cream but make sure to hold your intake under 50 calories.
Similar to water, herbal tea is another suitable method to remain hydrated and can even curb your craving while fasting. Make sure to drink it plain, no cream or sugar, at any time while you’re fasting.
Bulletproof coffee has around 230 calories so it is anything but an appropriate choice to drink while fasting. Nevertheless, it is probably the most ideal choice to break your fast.
FOOD TO OPEN FAST?
While Bullet Proof Coffee is a great method to break your fast, there are a number of other ways with which you can break your Intermittent Fasting.
Break the fast with lean proteins
A portion of preferred lean proteins such as chicken, meat, pork, turkey, fish, and eggs can be included to break your fast without spiking the insulin levels and still gaining the benefits of the fast.
Breaking the fast with healthy fats
As mentioned before, bulletproof coffee is a great method to break the fast. Additionally, incorporating nuts, seeds, olive oil, coconut oil, and avocados are on the whole healthy fat choices that you can eat to break your fast.
Eat one serving of fresh fruits
Regardless of whether fresh or frozen, a serving of high fiber fruit is packed with micronutrients. Try to keep it at one serving to keep the glucose levels from spiking instantly.
Moreover, maintain a safe distance from canned products or juice as they are concentrated with artificial sweeteners.
Eat all the veggies you need
Indulge in high fiber vegetables of your choice to break your fast and keep yourself stocked up on essential vitamins and minerals. In case, you don’t have time to make a meal, you can prepare a berry or avocado smoothie. Both have a decent serving of greens and they are packed with nutrients.
What’s the Difference Between The Keto Diet and Intermittent Fasting?
Before you go into how the keto diet and intermittent fasting might work together, it’s important to first understand how they work on their own.
The Keto Diet is a diet that involves a reduced intake of carbohydrates, moderate intake of proteins and a high proportion of fat consumption. This diet is considered to be an accelerated means of weight loss.
The limitation of carbohydrates puts the body into a metabolic state called ketosis. When this happens, your body starts burning fat for energy. It also transforms fat into ketones, which can supply energy for the brain.
On the other hand, intermittent fasting includes going without food for a set period and then eating during a particular window each day. A popular method is fasting for 16 hours a day and eating in an 8-hour window each day(the 16:8 method).
Intermittent Fasting With Keto
Since many of the benefits seen in intermittent fasting are also seen in the keto diet like weight loss, following both diets simultaneously may provide additional benefits.
For starters, fasting stimulates your body to use fat for energy rather than glucose and so does the keto diet, which means that intermittent fasting may also help those following the keto diet to achieve ketosis more easily.
IF accelerate body fat loss for those already on the keto diet. It helps to maintain muscle during weight loss and also beneficial for energy levels. This may be especially helpful for those following a keto diet, who are looking to lose some weight and have better results.
HEALTHY KETO FRIENDLY FOODS TO ENJOY IN THE EATING WINDOW!
Calories still count, and you should get the maximum nutrition possible from every food that you eat. Generally, you should eat the same types of healthy foods during IF that you would eat on any healthy keto diet.
You will have to derive a major proportion of your energy (up to 75%) from fats to remain in the state of ketosis and have a consistent intake of a moderate amount of protein. That implies eating loads of vegetables, lean protein, healthy fats, fish, dairy. These foods hold the key to successful intermittent fasting.
Incorporate a lot of cruciferous veggies, for example, broccoli, cauliflower, and Brussel. They have more fiber content to help digestion, and they also make you feel more full.
Fruits and Berries
You have to avoid over consumption of fruits since they contain a lot of natural sugar that interferes with insulin levels. Berries are a better choice as they are rich in nutrients and also provide protection against certain cancers.
Adding berries and nuts to to a plate of mixed vegetables will help you get several nutrients in a small serving.
They contain a great deal of fat and various anti-oxidants. Although nutritious, they are typically high in carbs and calories. Almonds, peanuts, walnuts, cashews are some good fat options.
Lean chicken and fish are some of the protein rich sources. Eggs are another great source and they are easy and simple to make. Eating more protein helps satisfy your hunger for a long time. It also helps in muscle building that is needed to boost your metabolism.
Seafood is stuffed with nutrients particularly omega-3 unsaturated fats. Individuals who typically eat more Omega-3 reduce their danger of coronary illness, dementia, and degenerative disorders. Salmon, shrimp, and prawns are some ideal options to inculcate.
Nuts and fish are some acceptable sources of healthy fats. When choosing fats for cooking, olive oil and coconut oil are the best choices.
Low-fat dairy may tempt you, yet it isn’t the best option. Low-fat dairy items are also low in certain nutrients. Having food items such as cheddar, paneer, cream is essential to stay in the metabolic state of ketosis and receive the rewards of this style of eating.
FOODS TO AVOID WHILE FASTING
- Processed Foods
- Fast Foods
- Simple Carbs
- Sweet Sodas
- Canned Fruit Juice
How Can Keto India Help?
Don’t lose hope folks! That’s where Keto India gets into picture to solve this for you! We have a whole team of certified Keto experts on our panel that can help you throughout the diet. An amalgamation of IF and Keto can help with great results.
We will assign you a personal nutritionist who makes sure to keep you motivated while on the diet. The nutritionist monitors your diet and makes sure all your body needs are met by the diet.
This is as easy as it gets! So what’s stopping you from starting your transformation?
Get yourself started today with Customized Diet Plans and Stay tuned for more such ketogenic transformation stories, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!