what is intermittent fasting? Does fasting burn fat? 12 Benefits of fasting, who should avoid fasting?

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 #8. Intermittent fasting




                            “Intermittent fasting refers to eating plans that alternate between fasting and eating”. 
     The goal of intermittent fasting is to systematically starve the body long enough to trigger fat burning. 


Types of intermittent fasting:(major)

  • Eat stop eat method:

                    Fasting once or twice a week, involves fasting for 24 hrs.

Eg. Eating lunch and not eating anything for rest of the day until lunch of the next day. 
  • 16/8 method :

                    Majorly use and effectively one, here fasting for 16 hrs and feeding for 8hrs during the day. 

Eg. Eating between 12 to 8 p.m, then stop eating after 8 p.m till 12 p.m of the next day.
  • 5:2 diet method:

                    Allows you to eat only 500-600 calories twice a week while you eat the normal number of calories the rest of the week.

How does intermittent fasting work:

  • When we eat food carbohydrates present in food are broken down into glucose which provides energy to our body. Excess of glucose is stored for later use in form of glycogen and fats. (Weightloss tips) 

  • In between meals, when the body is in the fasted state, the liver converts the glycogen back to glucose to keep supplying the body with energy. Typically an inactive person takes 10-12hrs to use up the glycogen stores although someone who exercises may do so in much less time. 

  • Once the reserve of glycogen in the liver is depleted the body taps into energy stores in adipose tissue. If the fasted state lasts long enough the body burns fat for energy and loses that extra fat. 

Tips for safe and effective fasting:

  • Do not exercise excessively. 

  • Eat a balanced meal. 

  • Stay hydrated. 

  • Have proper sleep. 

  • Break your fast slowly. 

  • Do not overeat. 

Benefits of intermittent fasting :

  • Weight Loss. 

  • Mental sharpness. 

  • Lowers inflammation. 

  • Protects from few diseases. 

  • Increase autophagy( removal of cellular waste). 

  • Increase production of neurotropic factors ( protect our brain). 

  • An increase in growth hormone and a decrease in insulin lose weight… 

  • Maintain blood sugar levels. 

  • May delay aging and extend longevity. 

  • It may protect you from the cancerous cell. 

  • Lowers pressure and cholesterol. 

  • Prevent or control diabetes… 

People that should avoid intermittent fasting:

  • Children, teen. 

  • Pregnant and breastfeeding women. 

  • People with eating disorders ( anorexia, bulimia…

  • People with some medical problem or people taking medication. 

  • Underweight/ frail/ elderly peoples. 


        #Best of all medicines is resting and fasting#

                                                     Benjamin Franklin


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Categories: BasicFitness


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