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DEFINITION
It feels like everyone is running towards an invisible finishing line. Everybody wants to know the secret to losing weight. Is Intermittent Fasting a realistic approach to getting a carbon copy of the Victoria’s Secret supermodel body? Or least provides you a better version of your current body weight? It’s a yes and no answer. There are many myths concerning the lifestyle of intermittent fasting. One famous myth on social media is the idea of starving yourself. People confused between the food portion control and the time allotted control. What exactly is intermittent fasting? In an essence, you’re eating the same amount of food in a restricted time schedule. Example, you can fast between lunchtime (12:00 pm) until nighttime (8:00 pm). It’s an 8 hour period. I will explain later that there is an optimal time period for intermittent fasting. Men and women have different needs. Basically, you can personalize the diet according your preferences. But it has to be a consistent routine. In my personal experience, it takes a lot of discipline and motivation. You can achieve the trifecta results: weight loss, boost of energy and the reversal of diabetes 2.
FOR WOMEN: 8 HOURS DIET, 16 HOURS OF FASTING
You’re eating your exact same diet, except with an 8 hours’ time stamp (ex: 10:00 a.m.-6:00 p.m.). Afterwards, you fast for 16 hours straight. You don’t consume any food between 6:00 pm-10:00 p.m. This gives time for the body to repair itself. Why is this diet perfect for women? This diet prevents you from overeating at night and having food craving during your monthly period. You can trick your body into thinking that you’ve consumed fewer calories in a day, when you’re actually just eating the same amount. This diet works for the average working female. Women are recommended to consume fewer calories than men because of their height and weight. The average amount is around 2100 calories, whereas for men it’s 2500 calories. Here’s a free calculator to measure your ideal body weight and percentage of fat: https://www.freedieting.com/ideal-body-weight, https://www.freedieting.com/body-fat-calculator
FOR MEN: 4 HOURS DIET, 20 HOURS OF FASTING
This diet can be applied for men and women. However, it’s a diet that is usually geared towards fanatic fitness people. This lifestyle was originally applied by Roman soldiers (the Spartan). They didn’t have the luxury of eating 4 meals a day, because of their strict training session. This type of diet consists of eating one large meal during the evening and sometime a small breakfast in the morning. This type of lifestyle can be great for men who want to improve their hormonal growth.
SAMPLE MEAL PLAN: 2OOO CALORIES
http://www.changingshape.com/2000-calorie-diet-plan/
Meals | Protein (g) | Fat (g) | Carbs (g) | Calories |
1.1/2 cup -- Raisin Bran Cereal 1.1/2 cup -- Milk, 1% | 19.32 | 5.14 | 87.38 | 434.27 |
1 cup -- Grapes, green or red | 1.09 | 0.24 | 27.33 | 104.19 |
1 breast -- Chicken, breast, skinless 2 tablespoons -- Soy Sauce 1.1/2 cup -- Brown Rice | 38.32 | 6.69 | 70.04 | 502.46 |
1 cup -- Blackberries, frozen | 1.78 | 0.65 | 23.66 | 96.64 |
Dinner: Beef Steaks Provencale |
KETO DIET VS INTERMITTENT FASTING
Keto diet has more negatives side effects in the beginning of adaptation. In my personal opinion, you can experience negative symptoms if you don’t do your research properly. I was getting fatigue and constipation problems. People tend to ignore the green vegetables and raw fruits and they end up eating high amounts of dairy and processed foods. There will be a lack of fiber if you don’t compensate the loss with veggies. In a general term, a ketogenic diet consists of cutting out carbs (less than 20 g a day) and imputing a lifestyle of high fat and moderate protein diet. The liver will start producing ketones because you’re depriving it from its main source of energy: carbohydrates. In North America, 50% of our daily diet derives from carbs. (Cakes, Bread, Meatloaf etc.) Make sure, to compensate the loss with having half your plate filled with vegetables. Your body will slowly transition to burning fat as its main source of energy. For more information of how to get started with a keto diet, you can check out this website: https://ketodash.com/
AN EASY MEAL PLAN FOR BEGINNERS
Breakfast: Whole milk, unsweetened yogurt mixed with full-fat sour cream, blueberries, chia seeds, and walnuts.
Lunch: a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, and a few grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese.
Supper: Grilled chicken served with eggplant, yellow squash, and zucchini along with a few tomatoes, sautéed with garlic in olive oil.
STUDIES OF INTERMITTENT FASTING
According to the International Society of Sports Nutrition, intermittent fasting can become a permanent lifestyle than temporary solution to weight loss. You’re not counting your calories. Therefore, the time slot eating (ex: 12: 00 pm-8:00 pm) can suppress your food cravings at night.
