I assume that you have already known the term Intermittent fasting (IF) and supporting arguments for Intermittent fasting. Its a time restriction based diet. The benefits of Intermittent fasting, are
• Weight and body fat loss
• Increased fat burning
• Lowered blood insulin and sugar levels
• Possibly reversal of type 2 diabetes
• Possibly improved mental clarity and concentration
• Possibly increased energy
• Possibly increased growth hormone, at least in the short term
• Possibly an improved blood cholesterol profile
• Possibly longer life
• Possibly activation of cellular cleansing by stimulating autophagy
• Possibly reduction of inflammation
All of the Low carb diets or Intermittent fasting diet pattern, target only one thing. Fat burning. Using fat as our body’s fuel source and get you into a state of Ketosis. However, the success of any diet in weight loss is how extended the Ketosis process is adopted by the body. How long you are burning fat. We all know we burn fat when we sleep. When we sleep, our body gets into a state of ketosis, for some time and all cellular regeneration or toxic elimination happens during sleep. We break the fast with some breakfast in the morning. Intermittent fasting, is a process to extend this time period for a longer time as much as possible. It’s that simple. So how do you do it.
Experts say, the full benefits of Intermittent fasting begin only after 16 hours of fasting.
So, let’s say you consume your food the previous night at 8pm, the effects of intermittent fasting only begins after 12 pm the next day. More you extend your fasting, more the benefits. But that said, some people be in fasting for full 5 days. They find benefits with this. But some research suggest, not to do fasting more than 48 hours. Any way that’s a topic for another day.
The answer varies from person to person. I am sharing the method, that I find was suitable for me and backed up with experts and only on the weight loss perspective.
I will be using the acronym IF hence forth.
Any diet you choose or any eating pattern, should be your lifestyle for continuing success. Its important that we take time and research before making a life changing decision.
The process I followed, was to first cut down hunger. As you will feel hunger if you jump into IF day one. To cut down hunger, Day 1 I started the keto diet. Keto diet is proven to kick start you in ketosis and cut down hunger a lot. I loaded with all the good foods allowed in Keto. Not counting calories and snacking in-between as well.
We need to get into a state of Fat adaptation. It takes anywhere from 2 weeks to 2 months based on your body condition. But As we will be jumping into IF in some time soon, I suggest the first 2 weeks to fully do a keto diet and get into fat burning mode.
In 2 weeks, after your initial, keto adaptation and all the keto flu symptoms and yelling at people, you will feel relaxed and less hunger. If you don’t feel that way, give it another 2 or 3 days. You will feel it. Now it’s time to jump into IF.
Now that you are fat adopted, and you decided to do IF. Try reducing your eating window as much as possible. As we have already brought the body into ketosis, it will be a cake walk. You should be in day one, be able to go upto 18 to 20 yours. Get your base line. Let’s say you were able to fast for 18 hours. Don’t try it every day. Do it alternate day. One day 18 hour fasting and the other day, you take 3 meals. Make sure your eating days is also low carb. We don’t have to be in a keto diet here.
The rule of any low carb diet is, no snacking. You should eat fewer meals as possible. So even during the eating days, restrict to 3 meals a day.
Now as you started, the IF, during the fasting days, increase your fasting window and decrease your eating window. Gradually from 18:6 (fasting:eating) bring down to 20:4 and 22:2 and continue doing 22:2 for a week.
Based on how quickly you are able to do 22:2 for a wee, you switch pattern. You eat 3 meals continuously for 3 days. Do, 18:6 IF for another 2 days then 22:2 IF for another 2 days.
All the low carb foods are allowed.
Water, Lemon and sea salt or pink Himalayan salt water, (ginger, cinnoman and lemon tea), black coffee, green tea and black tea, Apple ceder vinegar.
This this where most of the people do IF fail. The key to success, is to know how you should eat during your eating window. When you break your fast, you start eating with a very very minimal quantity of protein. This will kick start your digestion process. As during fasting, your stomach is less utilized, your stomach acid might be not sufficient to digest a large meal. And breaking the fast with a small quantity of protein helps with this. After 20 min. you consume your veggies -> protein -> fat. And save the carbs to the very end.
We have to make sure we consume less carbs. So the trick of keeping the carbs at the very end will limit your intake.
All the best.