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                                 INTERMITTENT FASTING


Fasting has been a practice within people for quiet sometime now . Fasting is often associated to religion,tradition etc. But scientists have proven through different experiments that Fasting actually has a lotta benefits and is a very good habit for people to remain healthy and stay fit.

Now I have been doing " INTERMITTENT FASTING " for quiet sometime now!! Now you might ask what is this guy suddenly talking about ? What is intermittent fasting ? how do we do it ?......Well have  bit of patience i will tell you all about it , so here we go :

Intermittent fasting is not a diet , it is an eating pattern , for e.g. you have a period of time when you fast ( not eat at all ) and another period of time where you cramp up all your calories and carry out your diet , This method of eating gets you a 1000 steps closer to well healthy lifestyle and who knows you might also get your dream SIX PACK ABS which you have been dreaming of for quiet sometime. 

The most popular way of intermittent fasting has always been the lean-gains method where you fast for a period of 16 hours and have an eating period of 8 hours. Well i myself have been following the same method of fasting.Now basically In this type of eating pattern you can fit in two meals a day with an addition to a snack depending upon the amount of required caloric intake inside your body .

Different Pattern of Pattern

DAILY INTERMITTENT FASTING

As i said earlier daily intermittent fasting might be the best ways to get accustomed to it and incorporate into you daily working life as it is a very convinient method to get used to and might also save much of your time and money. 

Most of the time Daily intermittent fasting is followed as a 16 hour fast period followed by a 8 hour eating period . This is the most popularmethod of getting started with it and even incorporate it into your daily life . Now, this 8 hour eating period can be at anytime of your 24 hours. Usually the recommended time would be from 12-noon to 8 pm so that you can get two big meals inside of it namely THE LUNCH and THE DINNER !!! That is how i do it skipping THE BREAKFAST which in a way saves me my canteen money and also buys me more time to concentrate on my other work early in the morning , plus it is one less meal to worry about .






(source : leangains.com)

WEEKLY INTERMITTENT FASTING







(source: jamesclear.com)

ALTERNATE DAY INTERMITTENT FASTING

(source : jamesclear.com)

 




BENEFITS OF INTERMITTENT FASTING

1. Intermittent fasting makes your day simpler.
I'm big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don't worry about breakfast. I just grab a glass of water and start my day.
I enjoy eating and I don't mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.
2. Intermittent fasting helps you live longer.
Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When you’re starving, your body finds ways to extend your life.
There’s just one problem: who wants to starve themselves in the name of living longer?
I don’t know about you, but I’m interested in enjoying a long life. Starving myself doesn’t sound that appetizing.
The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.
Way back in 1945 it was discovered that intermittent fasting extended life in mice. (Here's the study.) More recently, this study found that alternate day intermittent fasting led to longer lifespans.
3. Intermittent fasting may reduce the risk of cancer.
This one is up for debate because there hasn’t been a lot of research and experimentation done on the relationship between cancer and fasting. Early reports, however, look positive.
This study of 10 cancer patients suggests that the side effects of chemotherapy may be diminished by fasting before treatment. This finding is also supported by another study which used alternate day fasting with cancer patients and concluded that fasting before chemotherapy would result in better cure rates and fewer deaths.
Finally, this comprehensive analysis of many studies on fasting and disease has concluded that fasting appears to not only reduce the risk of cancer, but also cardiovascular disease.
4. Intermittent fasting is much easier than dieting.
The reason most diets fail isn’t because we switch to the wrong foods, it’s because we don’t actually follow the diet over the long term. It's not a nutrition problem, it's a behavior change problem.
This is where intermittent fasting shines because it's remarkably easy to implement once you get over the idea that you need to eat all the time. For example, this study found that intermittent fasting was an effective strategy for weight loss in obese adults and concluded that “subjects quickly adapt” to an intermittent fasting routine.
I like the quote below from Dr. Michael Eades, who has tried intermittent fasting himself, on the difference between trying a diet and trying intermittent fasting.
“Diets are easy in the contemplation, difficult in the execution. Intermittent fasting is just the opposite — it’s difficult in the contemplation but easy in the execution.
Most of us have contemplated going on a diet. When we find a diet that appeals to us, it seems as if it will be a breeze to do. But when we get into the nitty gritty of it, it becomes tough. For example, I stay on a low–carb diet almost all the time. But if I think about going on a low–fat diet, it looks easy. I think about bagels, whole wheat bread and jelly, mashed potatoes, corn, bananas by the dozen, etc. — all of which sound appealing. But were I to embark on such a low–fat diet I would soon tire of it and wish I could have meat and eggs. So a diet is easy in contemplation, but not so easy in the long–term execution.
Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”
— Dr. Michael Eades
(source : Jamesclear.com)
So try it and lemme know how you like it !!!!!

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