A short Introduction about Intermittent Fasting. Do we need food continuously during the day?

         When I came across with Intermittent Fasting (IF), I had no idea what it was and the meaning behind of IF. After my diligent research about IF, I decided to implement IF on myself to find out whether it works. Implementing Intermittent Fasting in your lifestyle will gain variety of benefits such as increasing growth hormone, losing body fat, mental clarity, etc. I'll write up another post about the benefits on IF more into depth only.  

          I have been on Intermittent Fasting straight for over a year, and I can tell the difference between IF and previous standard diet (consuming meals every 2-3 hour). You don’t need to consume food continuously during the day to survive or to keep up the energy level. If you fast for 16 hours, your insulin level decreased. The body signals that there is nothing in your stomach to convert into energy. Since the body wants to survive, the brain takes stored body fat to burn fat as fuel. Intermittent Fasting is a tool to restrict your eating window and fast for a certain period of time. In the IF community, there is a common standard 16:8 protocol that I want you to know first.  

                                                                                                                                                                                               

16:8 Protocol: 

· You fast for 16 hour and have 8 hour eating window. 

· While you’re fasting for 16 hour, you cannot consume any calories to your body. 

· The 8 hour feeding window, you may eat whatever you like but in moderation.      

                                                                    

                                                                                                                                                                                                       

            When you are on a fasted state, you are not allowed to consume any calories to increase the insulin level. It is all about to keep the insulin level low when you fast. 

Fasting: 

· You cannot consume any calories when you fast! 

· You can consume liquids such as water, black coffee, and herbal tea. Do not add any additives ingredients to these liquids. There is an exception with Apple Cider Vinegar and Lemon. 

· If you feel hungry, the best thing is to keep yourself busy and drink liquids. It will help you to suppress your hunger.                    

                                                              

                                                                                                                                                                                                

Eating Window:

 · The restricted eating window time is 8 hour. 

· You’re allowed to eat anything but in moderation. My recommendation is to spread 2-3 meals during the 8        hour eating window without snacking in between. 

- If you want to consume carbohydrate, my recommendation is not consuming  any process food. (There is a low carb diet which I will post another topic on it) 

                                                          

                                                                                                                                                                                                                

Example: 

· You start fasting at 8pm which is (16 hour fast). In the next day, you can break your fast at 12pm. 

· You start eating your meals until 8pm which is the (8 hour feeding window) 

· You do not need to follow the exact time I mentioned. You even can start fasting at 6pm or even later at 11pm. As long as you follow the 16:8 protocol, you will be fine!