The Ultimate Guide To 16: 8 Intermittent Fasting in 2021| 10 Benefits Of Intermittent Fasting
Incorporating an intermittent fasting (IF) diet schedule has lately has grown to be the world’s most popular health and fitness trend. Most celebs swear by Intermittent Fasting (IF). Several people across the globe, including most celebrities, swear by the benefits of following the health trend of an intermittent fasting diet. Dr Kausthub Desikachar says that intermittent fasting delivers a multitude of extraordinary health benefits to your body and brain, besides elevating healthy and accelerated weight loss. In this article, Dr Kausthub Desikachar addresses the ultimate guide to 16/8 intermittent fasting in 2021 and the 10 benefits of intermittent fasting.
What Is Intermittent Fasting?
Intermittent fasting is a diet plan where the eating principles change between eating and fasting periods. Intermittent fasting is regarded as more of an eating pattern than a diet because it helps you restrain your eating period rather than what you eat as long you don’t binge on junk foods. When following intermittent fasting, you eat during a particular period and fast for a certain number of hours each day. Different types of intermittent fasting have emerged in the past years and work differently for every individual. People should choose the one that befits their lifestyle. Dr Kausthub Desikachar focuses only on the most popular and easiest method of Intermittent fasting in this article.
10 Most Important Benefits Of Intermittent Fasting
1. Increases your metabolism
2. Helps in weight loss
3. Reduces oxidative stress and inflammation in the body
4. Improved cardiovascular and brain health
5. Boosted brain function
6. Lowers the insulin levels in the blood, lowering the risk of Type 2 diabetes
7. Reduces blood pressure
8. Induces cellular repair processes
9. May extend your lifespan
10. Improves your good night’ sleep
The Ultimate Guide To 16/8 Intermittent Fasting Method
The 16/8 Method
The 16/8 Intermittent fasting method is also known as the lean gains protocol. The 16/8 method requires fasting 16 hours each day, limiting the daily eating period to 8 hours, and is the most popular intermittent fasting method. Within your eating period, you can fit in two, three, or more smaller meals. Choosing this fasting plan can be adaptable and easy since most of us already “fast” each day while we are asleep. 16/8 method of intermittent fasting is as easy as prolonging that fast a little longer. For example, if you finish your dinner at 8 PM and don’t eat until 12 noon the next day, you’re fasting for 16 hours. You can pick any 16 hours to fast each day and the following 8 hours as an eating period as per your lifestyle and preferences.
Some easy time schedules are;
10 AM to 6 PM
11 AM to 7 PM
12 noon to 8 PM
For night shift workers, you can choose your convenient window.
It’s imperative to eat healthy foods during your eating period. This method won’t work if you eat lots of junk food or an excessive number of calories.
The 14/10 Method
The 14/10 method of intermittent fasting is almost identical to the previous one, the 16/8 method. The 14/10 intermittent fasting method involves fasting for 14 hours and limiting your eating period to 10 hours, but it is less efficient when it comes to weight loss as your goal. This method is a little easier to try and begin with if you are a newbie to intermittent fasting. Once your body has adapted well, you can follow the 16/8 method to reap the benefits.
Simple Rules Of Intermittent Fasting
1.You can only drink water, black coffee, black tea and other zero-calorie drinks (all without sugar and dairy products).
2.You should not overload your plate during the eating window.
3. One should fill their plates with high protein and high fibre foods.
4. To achieve the best results, avoid processed foods, oily food, junk food and white sugar as much as possible.
5. it is essential to have your last meal a couple of hours before your bedtime, giving enough time for the food to be digested before you sleep.
Intermittent fasting is pretty easy to follow. Although you may feel hunger and nausea as a difficulty initially, you will get comfortable as your body gets adapted to the new eating pattern. Many people proclaim feeling better, alert and have more energy during a fast.
Who Should Not Consider Trying Intermittent Fasting?
Although intermittent fasting is usually safe, reliable and effective, it is not something that everyone can try. Dr Kausthub Desikachar recommends checking with your health care provider first; before you start with intermittent fasting.
Studies say that the below category of people should stay away from Intermittent Fasting.
1. Children and teens below the age of 18.
2. Pregnant women
3. Lactating mothers
4.People with diabetes
5. people with eating disorders
6. People who are underweight
7. Cardiovascular patients
8. People with kidney disease.
Does Intermittent Fasting Really Work?
Dr Kausthub Desikachar says as long as you adhere to healthy and wholesome foods, limit your eating period and fast from time to time, you can notice some awe-inspiring health benefits. Remember, consistency is the key! Also prior to engaging in fasting routines, kindly consult your personal doctor to see if its suitable for you!
Kausthub wishes all his readers’ excellent health.
Subscribe for blog updates on Poems, Photography, Health & Wellness, Spirituality & Culture and travel.