Stay Healthy With Intermittent Fasting
What about the misconception that intermittent fasting isnt great for your health? I had my annual checkup a couple of months ago and did blood work, explains Krystal. Im in perfect health!
Krystal shares her progress with her Instagram followers, who leave encouraging comments such as Amazing!!! Youre so inspiring! and #GOALS! And shes sure to take them on every aspect of her journey, including sharing breaking her fasts, easy ketogenic recipes, and workout fasts which are workouts she completes while fasting.
Ramadan Can Be A Challenging Time For Many Muslims Trying To Achieve Weight Loss And Fat Loss Goals
The 30-day fasting period during the Holy Month of Ramadan means refraining from consuming food and drink in the long hours from dawn until sunset.
This can mean a huge dietary upheaval and metabolic mayhem in contrast to the usual fitness regimes of many Muslims around the world.
But with proper planning and the right guidance on diet, nutrition and exercise it is still possible to safely and effectively progress towards your weight loss and fat loss goals while fasting for Ramadan.
We have created this guide to weight loss in Ramadan and added some sample meals to help you make progress and finish Ramadan fitter, healthier and leaner than when you began.
Fasting Is A Great Tool For Attaining Your Desired Weight
Fasting to lose weight is best undertaken as a jumping off point, leading you into better eating behaviors and a more healthy lifestyle, as these better decisions will be made easily and naturally. If you’repaying attention to your emotional being during a fast, many doors will be opened. And that is actually the greatest benefit of fasting to lose weight — the insights it gives into ourselves.
More information on fasting and weight loss is available at Using Fasting for Weight Loss.
For general information about getting started with fasting, read Fasting Overview for Beginners, which includes guidelines for a one-day fast.
Why Do You Burn Calories While Fasting
When you start an intermittent fast, what do you have to trigger within your body to begin torching fat? Its a process known as lipolysis. With lipolysis, your body undergoes hydrolysis, which begins breaking down and hydrolyzing lipids and fats. The fatty acids that are left over by this process may be unsaturated or saturated.
Your bodys mitochondria can take these fatty acids and make adenosine triphosphate or ATP from them. ATP is a type of molecule that contains energy. We use ATP molecules with literally everything we do, even if were not fasting.
Exercising and fasting are two primary times in which lipolysis will occur. Those are also two instances in which you will burn the most calories, says Siim Land.
Does Intermittent Fasting Negatively Impact Your Metabolism
Siim Land mentions a good point in his video. Through skipping meals, such as during intermittent fasting, theres the belief that you could hurt your metabolism in the end, slowing it. As you may know, those with sluggish metabolisms often have a more difficult time losing weight compared to someone with a faster metabolism.
Is this what youre in for if you begin intermittent fasting? It could be. Siim Land says your total body expenditure can end up dropping if you also lessen non-exercise activity thermogenesis during your fast.
Non-exercise activity thermogenesis refers to anything you do thats not exercising. From going shopping to gardening, raking up the yard, walking your dog, mowing the lawn, or ascending a flight of stairs, these are all examples of non-exercise activity thermogenesis. There are countless other examples as well.
When you dont have as much energy because youre eating less, you may unintentionally do less in your life. This reduces your non-exercise activity thermogenesis. By continuing this behavior, yes, its possible you could end up slowing down your metabolism. However, being aware of what youre doing is half the battle here.
You wont have as much energy as usual while fasting, and you shouldnt ever force yourself, but do try to engage in more non-exercise activity thermogenesis.
Ramadan: Want To Lose Weight This Month Here Is What You Need To Know First
Tamara Abueish, Al Arabiya English
- URL Copied
For Muslims around the world, the holy month of Ramadan is a time for reflection and gratitude. And every day, from sunrise to sunset, Muslims refrain from eating and drinking.
But it is also a time where people are more conscious of the food they eat.
Questions like Should I lose weight during Ramadan and How do I stop overeating are frequently asked.
Associate Nutritionist at the Diabetes Prevention Programme for the United Kingdoms National Health System Hadeel Turkmani answered Al Arabiya Englishs questions about weight loss during Ramadan.
Intermittent Fasting Growth Hormone
Another reason why intermittentfasting is great for fat loss is due to the surge of growth hormone.
HGH also has anti-aging benefits,helps to burn fat, promotes muscle hypertrophy,improves sleep quality and general fitness.
Growthhormone gets released in pulsations throughout the day in response to thecircadian rhythms and meal timing.
Studies have found that when youre fasting, your body goes through these spikes of growth hormone several times during the day. So, you experience surges of growth hormone more frequently when in a fasted state. Part of the reason has to do with the body trying to preserve more muscle despite being deprived of calories.
In fact, growth hormone increases exponentially by up to 2000-3000% at the 24-hour mark. #ARMEXPLOSION
Read Also: How To Do The 16 8 Intermittent Fasting
Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
Intermittent Fasting Teaches Discipline
Wright says intermittent fasting is effective because it taught her self control. Since the rule required her to stop eating at 8 p.m., it prevented her from snacking before bed.
It helped me not to go into the kitchen at night and eat cake or ice cream very late in the night, says Wright. And I feel like that is why it works, because it teaches you discipline when it comes to what time youre eating your food.
When you are intermittent fasting, Wright explains, its easy to become obsessive about timing your meals. She says its important to not be too fixated on time.
Dont be so tedious with time if that makes sense, says Wright. Like, its okay to be a couple of minutes off like 10, 15 minutes off. Thats okay.
Also Check: Is Water Fasting Good For Fat Loss
Break The Fast With A Balanced Menu
In Ramadan, the body’s metabolism slows down so that the body’s energy needs are automatically reduced.
When it comes to breaking the fast, think of it as a regular dinner you eat all year round. After breaking the fast, do not immediately enjoy the food at once, instead, rest, pray, wait a few minutes and then continue eating.
This will give you a perspective on how much food you really need and if you start to feel satisfied, you’ll know now’s the time to stop.
Option #: Meal Timing
Theres some evidence that your metabolism changes throughout the day, suggesting you can time your IF for maximum effectiveness. Many IFers fast for the first half of the day. Its simply easier to prolong your fast after sleeping, rather than putting the kibosh on eating at 5-6pm especially if youre a night owl.
But humans are diurnal creatures, meaning our metabolic genes fire more during the day and slow down toward dark. So, it makes sense that eating the majority of your calories during the first half of your day can lower post-meal glucose levels, improve insulin sensitivity, and help you lose weight. Try both and see which one feels better for you .
Also Check: How To Lose Weight Fast Fasting
The Holy Month Is The Ideal Time To Shed The Pounds By Focusing On Your Body And Avoiding Temptation Say Experts
It’s possible to lose weight during Ramadan by watching what you eat and setting aside 30 minutes for exercise daily. Chris Whiteoak / The National
Although logic would dictate that fasting could actually help one shed pounds, more often, the opposite tends to happen. As the holy month begins, long periods without food and water, coupled with summer heat, can have an adverse effect on weight loss goals.
Zeina Maktabi, a holistic nutritionist and functional medicine practitioner, believes this happens because people think that fasting all day will give them a “free pass to indulge beyond their means”.
People rush to eat fast, are not mindful of whether they are full, dont chew properly, put more on their plate and dont listen to their stomach tell them its full, she says.
Lina Shibib, a clinical nutritionist at Medcare Hospitals and Clinics, agrees, adding that “the reduced water intake plays a significant role. When your body is dehydrated, there is a loss of energy. To replenish that energy, people tend to eat more.”
Nutritionists Zeina Maktabi and Lina Shibib encourage people not to skip suhoor throughout Ramadan.
All in all, gaining weight during Ramadan is avoidable, as experts point out, fasting is actually one of the best strategies for weight loss.
If you’re thinking of using this time to get fitter and and healthier, here’s how you can do it.
How Often Should You Do 1: 8 Intermittent Fasting
Unlike other intermittent fasting diets, each day of the 16:8 works independently to the other days. This means that you can do anywhere from one day of intermittent 16:8 fasting to seven days a week, depending on your goals and the advice from your GP.
Evidence differs, however, on whether its healthy to do intermittent fasting all the time for a number of reasons. While one study suggests that fasting helps your vital organs by giving metabolic functions a break, other research suggests the fasting can lead to an increased level of cholesterol and can lead to feelings of nausea, along with causing spells of low-blood sugar and dehydration.
Also Check: What Foods Do You Eat On Intermittent Fasting
Thirty Steps To Lose Weight During Ramadan
Contrary to the public myth, most Muslims dont lose weight in Ramadan, and some actually tend to gain weight in spite of a whole month of fasting. Part of the reason is the commercialization of Ramadan and the cultural habits that have become intertwined with the Ramadan schedule. Such habits tend to focus more on the Iftar than the fasting and cause more indulgence in exotic meals and sweets where Muslims compete in and encourage open buffets where large numbers of people are invited.
A lighter believer is healthier and stronger. Have a healthy and nutritious Ramadan.
Fasting Meal Plan Sample
Are you interested in trying the 16:8 diet?
Below is a 7-day meal plan that has everything you need to get started. Each day consists of lunch and dinner with snacking between meals.
- Meal #1: Avocado chicken salad
- Snack #2: Handful of mixed nuts with apricot slices
- Meal #3: Macadamia basil pesto pasta
- Snack #4: Glass of red wine and cheese
- Meal #1: Vegan chickpea salad
- Snack #2: Apple slices with peanut butter
- Meal #3: Teriyaki chicken and cauliflower rice
- Snack #4: Mixed berries with coconut cream
- Meal #3: Asian fried noodles
- Snack #4: Two chocolate chip cookies and a glass of milk
- Meal #1: Broccoli tofu salad with quinoa
- Snack #2: Piece of dark chocolate and bowl of mixed berries
- Meal #3: Seared salmon with brown rice and parmesan-kale salad
- Snack #4: Baked apple with cinnamon
- Meal #1: Turkey chili with cornbread
- Snack #2: Organic edamame and almond slices
- Meal #3: Grilled shrimp served with corn and black bean salsa
- Snack #4: Fruit salad with walnuts
- Meal #1: Grilled salmon with brown rice and mixed greens
- Snack #2: Greek yogurt topped with raspberries
- Meal #3: Mexican tempeh quinoa salad
- Snack # 4: Watermelon slices sprinkled with sea salt
- Meal #1: Sprouts, chicken, and quinoa Buddha bowl
- Snack #2: Hummus and pita with raw veggie sticks
- Meal #3: Hearty chicken tortilla soup with garlic bread
- Snack #4: Banana slices dipped in dark chocolate
Read Also: What Is Normal Fasting Glucose
Figure Out Caloric Needs
There are no dietary restrictions when fasting, but this does not mean calories do not count.
People who are looking to lose weight need to create a calorie deficit for themselves this means that they consume less energy than they use. People who are looking to gain weight need to consume more calories than they use.
There are many tools available to help a person work out their caloric needs and determine how many calories they need to consume each day to either gain or lose weight. A person could also speak to their healthcare provider or dietitian for guidance on how many calories they need.
A person interested in losing or gaining weight may find it helps to plan what they are going to eat during the day or week.
Meal planning does not need to be overly restrictive. It considers calorie intake and incorporating proper nutrients into the diet.
Meal planning offers many benefits, such as helping a person stick to their calorie count, and ensuring they have the necessary food on hand for cooking recipes, quick meals, and snacks.
Diet Myth Or Truth: Fasting Is Effective For Weight Loss
Fasting is an age-old practice, often done for religious reasons, but fasting for weight loss is still capturing the public imagination. You can find dozens of do-it-yourself plans touting the unproven benefits of fasting, ranging from flushing “poisons” from the body to purging 30 pounds of fat in 30 days.
It’s true that fasting — that is, eating little to no food — will result in weight loss, at least in the short term. But the risks far outweigh any benefits, and ultimately, fasting can cause more harm than good.
Recommended Reading: Do You Drink During Intermittent Fasting
Eat Lean Sources Of Protein
Protein is the most important nutrient to consume after a fast. Its essential for rebuilding and repairing all the tissues and molecules that have been broken down and reset while fasting.
Chicken, fish, and leaner cuts of beef are your friends here. If possible, consume a fish with omega-3 fatty acids. Omega-3s appear to suppress the inflammatory harms of LPS.
What Is The Typical Fasting Weight Loss
Stories abound on quick, radical fasting weight loss. Losing twenty pounds in a week is a common one. As is 4 pounds a day. But these numbers don’t reflect the weight gain that occurs naturally when one resumes eating, nor are they typical for everyone.
Weight loss occurs most drastically in the early days of a fast , then declines as the fast progresses. During a water fast, women generally lose about 14 ounces per day and men, on average, lose 17 1/2 ounces per day. This is an average, some days you may lose nothing.
With a fasting plan including around 200 calories per day, such asfruit or juice or broth, these figures lower by about 1 3/4 ounces per day. The Master Cleanse, which supplies anywhere from 650-1300 calories, would have lower numbers yet.
Of course, these figures vary from person to person, and typically it is those who have the most excess weight that lose the most. Thinner people often lose weight a bit more slowly, just as they often don’t maintain as high an energy level during fasting. Their bodies are working harder to conserve energy since they have less reserves to supply fuel for the body.
Those with lower metabolisms may also lose weight a little more slowly as their bodies are already adept at conserving energy.
In the end, results will always vary from person to person.
You May Like: What Times To Eat For Intermittent Fasting
Lessons From Krystals Intermittent Fasting Weight Loss Journey
To give you a better idea of what intermittent fasting weight loss is like, Simple recently spoke with Krystal, a weight-loss influencer and intermittent fasting advocate. Krystal uses her platform of over 30,000 followers to encourage others to begin their path to wellness through the handle on Instagram.