/8gain Some Inspiration With His Weight Loss Experience
19-year-old Sahil Khanna believes that his hunger was nothing short of a catalyst that drove him to change. From being once body-shamed to not being able to play cricket and football well, following a well-structured Intermittent Fasting diet helped him drop a whopping 15 kilos in 2.5 months! He truly believes that strong willpower is what you need to make the changes happen.
Name Sahil Raj Khanna
Height 5 feet 7 inches
City Ghaziabad, Uttar Pradesh
Highest Weight recorded 86 Kilos
Weight lost 15 Kilos
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Reduced Oxidative Stress And Inflammation
Oxidative stress occurs as potentially harmful reactive oxygen species build up within the cells of your body that are metabolically active. Reactive oxygen species are, as their name suggests, reactive. They can react with and cause harm to your proteins and even your DNA. If a cell in your body cant counteract this damage quickly enough, it might become senescent, spew out inflammation, or even die.
Intermittent fasting forces muscle, brain and other tissues to become more efficient in their breakdown of metabolites and production of energy. This can help reduce ROS and levels of inflammation. Fasting also triggers the body to produce more antioxidants that help clean up ROS.
A study with prediabetic men who shortened their eating window to 6 hours a day for 5 weeks showed that this fasting regimen reduced plasma levels of the oxidative stress marker 8-isoprostane, in addition to improving insulin sensitivity and blood pressure. Alternate day fasting has been shown to increase the expression of superoxide dismutase and catalase, two powerful antioxidant enzymes that can clean up ROS in your cells. Another way to increase antioxidant enzymes is through exercise! Physical activity increases the levels of superoxide dismutase, which has a lot of benefits for all of the organs in your body.
Starting your fast earlier in the evening is also associated with lower breast cancer recurrence.
When Should I Exercise
When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.
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Days Of 16/8 Intermittent Fasting
On Sunday I finished a 30-day trial of intermittent fasting, testing the variation where one fasts for 16 hours and eats only during an 8-hour window each day. In this post Ill share what the experience was like.
Of the various 30-day trials Ive done, this was one of the easiest, especially after the first few days of adjustment. I messed up on one day for logistics reasons, eating in about a 10.5-hour window that day, but otherwise it was pretty smooth sailing. Some days I got the eating window below 7 hours. The tightest eating window I tried was about 6 hours.
Ive had some previous fasting experience, including a 17-day water fast in 2016 and and 40-day water fast in 2017, so Ive gone for longer stretches without food before. In each case it didnt take much discipline except for the first few days. The same was true of intermittent fasting, although I still had to be watchful of the eating window each day.
Getting Started With Intermittent Fasting
Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.
The longer you fast each day, the better. Dont worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until its time to eat.
Its best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. Ill then have my first meal of the day and a snack or two a few hours later. Once 8 oclock rolls around, its back to fasting.
My experience with intermittent fasting is that its best to start with a 16 hour fast for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.
You dont have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.
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What To Eat When Following An : 6 Intermittent Fasting
People often ask, What can I have while intermittent fasting 18:6?. Obviously, you are not allowed to eat anything during your 18-hour fasting period. And for the rest of the day, you need to stick to a healthy well-balanced diet, if you want to improve your wellness and slim down a couple of sizes. Try to avoid sugary foods and drinks, junk food, and other products filled with unhealthy components such as trans and saturated fats and refined carbohydrates.
Your diet should consist of fruits, vegetables , lean meats, poultry, fish and seafood, eggs, dairy, beans and legumes, nuts and seeds, whole grains, and others. Make sure that you consume enough essential nutrients, such as:
/8diet And Eating Pattern Followed
I was following Intermittent fasting using the 16/8 method and my eating window was between 12 pm and 8 pm. So my meals were as follows:
Breakfast-Had my first meal after 12 pm when my window began which was 3 egg whites with 3 brown bread toasts / 1 large bowl of Poha with roasted peanuts / Sandwich made of Salad
Lunch- Had a small lunch between 3.30 and 4.30 pm consisting of a cup of warm milk with a fistful of almonds and cashews with an apple.
Dinner- Had my dinner at 7.30 pm which was 2 bowls of any daal with 1 whole wheat roti, 1 bowl of curd and 1 cucumber
Pre-workout snack- I had a cup of green tea in the morning after waking up before starting my workout and had another cup of green tea before sleeping
Post-workout snack- Did not have anything after workout as it was done early in the morning and my eating window did not begin until 12 noon
What were my cheat meals like? My 8 hour eating window was too small to have a cheat meal. Occasionally I would eat 2 paranthas with butter for breakfast if I wanted a cheat meal
Low-calorie recipes I swear by: If I was hungry I would eat a bowl of oatmeal with my afternoon glass of milk and dry fruits are a good low calorie option for filling up
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What Is The Best Approach
How to start intermittent fasting:
- keep meal composition relatively unchanged
- dont increase portion sizes
- remove 1-2 of the main meals and all snacks
- keep meal timings consistent during non-fasting hours
- make sure the eating window synergizes well with your schedule
Some people make the mistake of eating less often but compensate by having bigger meals. Avoid that by keeping your meal composition unchanged after reducing the number of meals.
Note: sometimes changing your food choices may be a good idea. More on this at the end of the article.
You could also keep the same number of meals but make them smaller. Simply reduce portion sizes. But then again, youll have to eat 4-5 meals within an 8-hour window. Not a great use of your time.
Remember that IF allows for a lot of flexibility. You choose the length of the eating window. It can last 4 hrs or even up to 10 hrs. See what makes the most sense given your usual schedule.
The exact time of day when you fast also doesnt matter much. If you prefer having breakfast, youll be better off fasting in the evening. But if you usually skip breakfast, morning is the ideal time for you to fast.
Lastly, avoid changing meal timings. Dont eat your meals at 1 pm, 4 pm, and 7 pm one day. Then the next day go for 3 pm, 5 pm, and 9 pm. This will make managing hunger very hard.
Fasting Improves Cellular Repair
We accumulate a great deal of waste in our bodies as our organs work to keep us alive.
Kidneys, liver, and our intestines all work overtime to remove harmful waste in our bodies.
But not every ounce of waste is removed. Some waste builds up over time and can cause a great deal of harm, become tumors, or create blockages in vital passageways in our systems.
When we practice intermittent fasting, studies have found that we are rerouting our bodies energy into areas that could use some attention.
While our body is busy breaking down new food and new substances and new waste, the old waste is left behind. Give your body time to break down old waste.
If you want to learn more about intermittent fasting, and howto utilize exercise to improve your overall health and body function, I highly recommend you check out Ben Greenfields longevity blueprint course.
I took it myself and I learned a lot about my own body and how to get the most out of every minute you spend exercising. I wrote a review of the course as well.
Check my review here so if you can see if it will help you achieve your health and fitness goals:
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What Can You Eat On The 1: 8 Diet
This diet isnt suggesting you cram all the food you can into 8 hours. You need to make sure youre eating a balance of fat busting and health boosting foods. Experts have suggest making sure you get a balance of lean meat, eggs, dairy, vegetables, nuts and beans each day.
Make sure to eat a balanced diet.
Tom said, Many people fail the 16:8 diet by packing in too many calories into the 8 hour period, often trying to get some in before the 8 hours ends. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.
The Truth And Science About Intermittent Fasting
Lets turn to science for the truth behind intermittent fasting benefits and if it actually works. Jeff Nippard is one of my favorite fitness YouTubers because of all the research he uses to back up his claims and debunk myths. Plus, I just love how he edits his videos. Hes influencing how I make my videos. He made a video addressing intermittent fasting:
His conclusion is that fasting, in rats, decrease cancer risks and improve fat loss. Intermittent fasting is a valid way of dieting to reduce hunger, but it has scientifically not been proven to be a better way to improve body composition than other types of dieting, such as controlling for the calories intake.
A study by Betts, Chowdhury, Gonzalez & Richardson found that morning fasting reduced energy expenditure in lean and obese adults compared to those who ate a prescribed breakfast. Therefore, the expected fat loss benefits of intermittent fasting may not be as great as reported given that the body is compensating from the fasting.
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You Can Lose Weight Intermittent Fasting Too
So what do you think? Does anything Ive said resonate with you or make any sense?
Looking back on how hard I struggled before with losing the same 10-15 pounds over and over and over for years, I can see that intermittent fasting plus these five things Ive just shared with you have made all the difference.
If youre new to fasting or even have tried it and are not getting the results you desire, I encourage you to try switching up your approach some.
You might be surprised at how great you do!
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Does Intermittent Fasting Work My Conclusion And Why I Stopped
The scientific literature on breakfast being important and results of intermittent fasting pushed me to believe that there was a lot of hype to the fad and less substance. Even successful celebrities like Terry Crews can fall for a new, shiny trend for improved fitness and physique.
Humans have bodies that are versatile and adaptable to many different environments and situations. Our bodies can function well in eras that demand a fasted state or in eras of plenty. Debating over the minutiae of if theres a best time to eat or type of diet when youre already mastered most of the fundamentals to healthy eating, such as avoiding junk food, is like asking if theres a best genre of music. Once you hit that high level of excellence, there is no single right answer, but a gradient of possible good choices.
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Intermittent Fasting Results And Weight Loss
Undeniably, the most common and also the most desired intermittent fasting result is weight loss.
Many diets promise rapid results but often lead to yo-yo effect, when after a tough period, dieters end up back where they started or heavier than before. Intermittent fasting is a great way to reach a sustainable weight loss not only lose but also maintain the desired weight, as confirmed by most Intermittent Fasters that have done our Intermittent Fasting Challenge.
So how come Intermittent Fasting is more sustainable than other diets?
The key to sustainable weight loss is being consistent and making your new diet a lifestyle rather than doing it temporarily. For many people, Intermittent Fasting allows this given they can still enjoy their favorite meals time from time, as long they adjust the eating schedule.
For our 21-day Intermittent Fasting Challenge, we suggest starting with a 12/12 fasting schedule, gradually increasing it to 16/8 fasting: a 16-hour fasting and an 8-hour eating window. Taking small steps allows your body to adapt to the new eating pattern slowly. It has proven to be the most effective if your goal is to make intermittent fasting a long term habit.
Tips For How To Succeed With Fasting
Tip 1: Try to pick an intermittent fasting weight loss plan that will set you up for long term success
Consider your lifestyle, schedule, current eating pattern, and appetite when selecting any diet plan for losing weight.
Keep in mind that the best diets are the ones that you can maintain for an extended period.
Tip 2: Drink Plenty of Fluids
Hydration is important during intermittent fasting and should not be limited to your eating window.
Most intermittent fasting plans allow for beverages with zero calories, including water, unsweetened tea, and black coffee.
In addition to preventing dehydration, these drinks may help keep hunger pangs and food cravings at bay.
Research has shown that drinking plenty of fluids may increase feelings of satiety , and is one way to help you feel fuller while you are on a fast.
Tip 3: Choose foods that are rich in nutrients and have fewer calories
Unlike most diets, intermittent fasting plans do not have any food rules for losing weight.
However, it is still recommended to limit processed and junk food intake, such as sugars, soda, cookies, and candy.
These foods are associated with weight gain, obesity, oxidative stress, inflammation, high cholesterol levels, and greater calorie intake.
They are also linked with an increased risk of certain diseases, including heart disease, high blood pressure, diabetes, and insulin resistance.
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You Are Eating The Wrong Type Of Food
Many other diets come with a list of foods that you can and cannot eat. However, that is not how intermittent fasting works.
Intermittent fasting lets you eat anything you would like within a specific eating window.
Because intermittent fasting does not restrict your diet, it is easy to slip right into unhealthy feeding habits. Binging on unhealthy processed foods even if it is only in your eating window could be responsible for your slow results.
Stuffing too many calories during your eating periods is also counterproductive.
During your intermittent fast, consider changing your meal plan. Toss out the unhealthy processed food and switch to healthier options. Think of foods like whole grains that are rich in dietary fiber.
Staying away from sugary foods protects you from sugar highs and the sugar crash that results after. It also helps keep your blood sugar within the normal range.
How Do Fasting Diets Work To Help Rev Weight Loss
The idea behind intermittent fasting is that it increases your metabolic rate, which helps you burn more calories. And by restricting the time periods during the day when you eat, you take in fewer calories each day.
Going into diet change, I knew there was only early evidence that fasting can lead to temporary weight loss, and that more research is needed especially on the potential long-term health effects of this diet. As it stands, experts warn that fasting may not be safe, or smart, for everyone. Fasting is not recommended for some groups, such as pregnant or lactating women, some people with diabetes, people dealing with eating disorders or issues such as low blood sugar, according to the Mayo Clinic. Thats why experts stress that its important to consult your healthcare team before trying any type of fast.
Despite the lack of comprehensive research on intermittent fasting, this eating style has helped me lose weight, regain my energy, and become more mindful about my eating choices.
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