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Intermittent Fasting For One Month

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Why I Decided To Try Intermittent Fasting

I Tried Intermittent Fasting For a Month, Here’s What Happened

Truthfully, I decided to try Intermittent Fasting because I needed to do something drastic. I was eating everything and anything, all.the.time and I gained 30lbs over the course of two years. Most of that weight I gained during the last year. I wanted to break that weight gain cycle, but I needed to do something drastic, but easy. I also didnt want to try anything dangerous.

My One Month On 1: 6 Intermittent Fasting

I have been intermittent fasting since the start of the year. In January, February and March, thee number of days I did it increased and after intermittent fasting for about 12 days in April, I decided to commit to a specific window for May. If youre not sure what Intermittent fasting is, I did a post about it here. In the 18:6 window, I eat for 6 hours and fast for 18, tracking my fasts on an app called zero. I usually eat my first meal around 9 and my last around 3. In May, the only times I didnt fast for 18 hours were once when I ate later than usual for a date night and another time when I had morning cramps and needed to eat before taking painkillers. I fasted for 14 and 17 hours respectively those times.

Okay on to the highlights of my month long experience.

Hours Fasting 1 Month Results: Interpretation

These results are kinda shocking, but not really.

You really have to look at the big picture before jumping to a conclusion.

Just looking at the numbers its easy to conclude intermittent fasting 12 hours is better.

But the real story is that along the way I had a mental shift that put me in serious control of my diet.

It still does and always will boil down to controlling what youre eating.

You cant get away from that.

Intermittent fasting works because it restricts the number of calories you take in.

Yes, there are also some scientific reasons why fasting works beyond calorie restriction.

I know, for example, it catapults your body into ketosis a lot faster (for those who like the keto diet.

But fasting for just 12 hours wont give you ketosis.

At that short of an interval, its just about calories in, calories out.

So, Im going to say this in big, bold letters:

I LOST 12 POUNDS IN ONE MONTH ON INTERMITTENT FASTING BECAUSE I CONTROLLED MY DIET

Its just a fact that cant be ignored.

If you want to lose weight and keep it off, you must control what youre putting into your mouth.

The end.

Also Check: What Kind Of Fasting Is Best For Weight Loss

Intermittent Fasting One Month Before And After

SlimFast announces first nationally distributed intermittent fasting product line at WalmartOne of the well understood benefits of intermittent fasting is that it can assist in helping individuals consume less calories, yet there are few options on the market to actually help.

Intermittent fasting is one of the most popular ways for people.

food completely or in part for a predetermined period of time before resuming regular eating. While intermittent fasting is.

I dont want to be one of those guys that burns up through the tunnel.

Fieri has found success with intermittent fasting and follows a diet thats mostly free of carbs and meat. I dont eat until.

After being photographed shirtless and slightly out of shape in the Greek islands in July, Elon Musk says he has tried intermittent fasting and now feels healthier. In a tweet on Sunday.

May 05, 2021 · 4. IF increases the level of energy that makes you feel active and fresh as well as allows you to spend extra time on the workout. 5. In some cases, it may also improve the growth of the Harmon. 6. Intermittent fasting improves digestive systems and it may prevent a problem like constipation and inflammation. 7.

Hello everyone. Welcome back to my channel. This video is about intermittent fasting, and specifically my experience of trying out intermittent fasting for 3.

Is intermittent fasting safe? Can you lose weight while fasting? How should you fast properly? Lets find out.

More info After.

Less Inflammation And Oxidative Stress

Intermittent Fasting One Month Results (With Photos)!

Chronic inflammation has been linked to many diseases, including arthritis, cancer, diabetes, and asthma. But intermittent fasting could help fight it and prevent you from developing health problems.

According to Dr. Chris Norris, founder of Sleep Standards:

Intermittent fasting could decrease several markers of inflammation and may be useful in treating inflammatory conditions, such as multiple sclerosis.

Research has also shown that intermittent fasting reduces inflammation.

A recent study found that intermittent fasting lowers the number of monocytes in the blood, which is a type of cell that causes inflammation. It also makes the remaining monocytes less harmful and inflammatory.

Short-term fasting has also been shown to reduce oxidative stress, which plays a role in aging and diseases like Alzheimers and Parkinsons.

You cant see or feel inflammation, so you may not notice any changes in your body.

But after a few weeks, your inflammation levels will likely decrease and continue to improve the longer you follow the diet.

Recommended Reading: What’s The Best Fasting To Lose Weight

So How To Do Intermittent Fasting On Keto

Combining keto and intermittent fasting is all about establishing an 8-hour eating window and staying in ketosis by following the required carbohydrate, protein, and fat distributions. Sign up for our 21-Day Keto Fasting Challenge right now to get more information and a clear strategy for what and when to

Step : How To Calculate Net Carbs

Youve probably heard that not all carbs are the same. Note that while keto diet focuses on total carbohydrates, net carbs are more significant since they exclude fiber.

What are net carbohydrates, you ask? Net carbs are the total amount of carbohydrates that are absorbed by your body. Fiber, which is commonly found in whole foods, goes straight to the colon and is therefore excluded from the calculation for net carbs.

Check out the nutritional value of unpackaged and unprepared meals like asparagus, strawberries, almonds, beef, and other things online.

Net carbohydrates are calculated by subtracting the fiber from the total carbohydrates for packaged items that have a Nutritional Facts label.

Net carbs = Total carbs Fiber

Read Also: Can You Lose Belly Fat By Fasting

The Quality Of Sleep You’re Getting

Sleep is almost equally as important as the food you’re eating when it comes to weight loss. In fact, studies show that poor quality sleep significantly increases your risk of weight gain and obesity.

The body is not a simple mathematical equation, and in all truth of the matter, there’s no real way to determine exactly how much weight you will lose in a month of Intermittent Fasting. There are many factors outside of exercise and the food you eat that have a major impact on how quickly you will reduce your body fat percentage.

Step : How To Reach Ketosis

Intermittent Fasting Before and After 1 Month Result Serious Fat Burning Weight Loss Transformation
  • A low-carb diet will put your body into the state of ketosis naturally. When carbs are cut, there is far less glucose generated. As a result, your body begins to burn stored fat for energy rather than relying on glucose.
  • Increasing fat intake is as essential as reducing carbohydrates. Fat from food aids in the production of ketones and keeps you energized.
  • Consuming enough protein is required. Protein shouldnt make up the bulk of ones diet. Excess protein increases insulin levels and may be converted to sugar through gluconeogenesis, forcing you out of ketosis.

You should reach ketosis in less than 12 hours, or 7 days, after beginning a keto intermittent fasting diet.

Don’t Miss: How Many Pounds Can You Lose With Intermittent Fasting

How Much Weight Can You Lose From Intermittent Fasting

Intermittent fasting is not a quick weight loss fix. It might take your body a few weeks to start shedding the extra pounds.

Do not expect to drop up to 20 pounds within your first week of intermittent fasting.

Like many diets, you need to remain consistent and make lifestyle changes to get results.

It might take a few weeks for you to drop your first pound from intermittent fasting. However, once you start, you can expect to lose about a pound each week. Some people can lose up to 10 pounds each month.

Therefore, your body type will determine your results.

After Three Months Of 16/8 Intermittent Fasting

Things were still going well for my intermittent fasting for weight loss experiment, and during this time period I tried experimenting with a few Fasting Cardio routines basically doing 8-20 minutes of HITT just before breaking my fast.

I found that I had more energy when I did Fasting Cardio, but it was a fine line because if I pushed too hard I ended up with intense pounding headaches and I also couldnt go very long on the cardio routine before getting those headaches, so that limited my ability to burn a lot of calories over a longer session. As a result, Im still not sure how much more effective Fasting Cardio is vs longer HITT later in the day .

I also added in some CrossFit workouts for my alternate cardio and muscle building options during the day and I felt like this worked well.

I still kept my bad diet/cheat days and even a few beers as a reward for a good week and this seemed like a good balance for long-term lifestyle change success.

My Results at the end of THREE months of Intermittent Fasting for Weight Loss:

  • Results Vs Prior Month:

So basically, by the end of the 3-months

Its true that at the end of my initial 3 month experiment I didnt achieve my goal but I also didnt kill myself to get there either. I put Intermittent Fasting for weight loss into my Average Joe lifestyle and was able to get some real positives from it .

Therefore I decided to keep going

You May Like: Blood Type And Intermittent Fasting

Step : How To Test If You Are In Ketosis

Because our bodies are unique, one persons ketosis may happen sooner than another. You can use one of the following three techniques to determine whether youre in ketosis and your ketone levels:

  • Through urine using keto strips
  • Through blood analysis
  • Through a simple breath using ketone breath analyzers.
  • Urine strips and breath analyzers, on the other hand, are more convenient at-home answers since they are simpler and less expensive to use.

    Breath ketone monitors are generally more accurate and simpler to use than urine test strips, which is why we like them. Theyre simple to use on the go , and they allow testing the efficacy of your diet as often as you like.

    You Are Eating The Wrong Type Of Food

    20+ New For Intermittent Fasting Before And After 1 Month

    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.

    Furthermore, sugary foods could send your blood sugar levels through the roof and contribute to reduced insulin sensitivity.

    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.

    Recommended Reading: What Is The Range Of Fasting Blood Sugar

    Heres My 1 Month Intermittent Fasting Result

    First of all, you want to know, did I lose weight or not, right? So yes, I lost 3 kg in 30 days of fasting. And without putting any effort.

    I was 64 kg at the beginning of the fasting month, and now I lost 3 kg which means my weight reduced to 61.

    I did not even exercise during the fasting month. Each day, I was in a calorie deficit, and thats the reason I lost weight.

    So if your aim is weight loss, you should definitely adopt intermittent fasting as a habit.

    Not only I lose weight but also feel fresh and active after the fast. However, sometimes I felt a bit lazy during the fasting window because if you dont eat & drink anything not even a drop of water for the whole 15 hours, youll feel lazy and tired.

    I would say intermittent fasting is good for people who want to lose weight but unsuitable for skinny guys. And to get the best possible result, one has to fully devote to fasting, meaning no cheating with diets, fasting, and exercise.

    Step : Your Typical Day On Keto Intermittent Fasting

    How does a typical day of eating on the keto intermittent fasting plan look? The example above is for a 16/8 fasting strategy, but you may usually modify it to your liking.

    • 8 am: Cup of black coffee or tea
    • 12:00 noon: Chicken breast cooked in a pan with avocado oil, served with buttery sauteed spinach
    • 3-3:30 pm: Keto chia seed and flax seed pudding with strawberries
    • 7-8 pm: Baked salmon with dill, served with asparagus cooked with butter, parmesan, and sliced almonds

    Recommended Reading: Best Fasting Apps For Free

    Your Heart Could Use The Help

    Our hearts take a beating on a regular basis. No pun intended.

    The amount of work our hearts need to do just to keep us alive is astounding, yet we do very little to keep it healthy.

    Intermittent fasting helps reduce the amount of fatty deposits around our hearts, improves circulation, metabolism, and provides a cleaner slate for our hearts to work.

    Lets not forget about improved cholesterol levels, which drastically reduce the risk of heart disease, heart attack and stroke.

    Plus, your blood pressure can be greatly reduced when the pressure is taken off your heart through a change in your diet.

    Hours Intermittent Fasting Before & After Comparison Charts

    1 MONTH INTERMITTENT FASTING WEIGHT LOSS RESULTS 18:6

    Week 3 to Week 4 Intermittent Fasting Results

    Starting weight: 168.8| Ending weight: 166.8 | Weight lost: 2 pounds

    Starting body fat %: 36.5% | Ending body fat %: 36% | Body fat % lost: 0.5%

    I lost 2 pounds, 0.5% body fat and 1.5 inches during my fourth week of intermittent fasting for 12 hours each day.

    Total Intermittent Fasting 12 Hours Results For 1 Month

    Starting weight: 178.9 | Ending weight: 166.8| Total weight lost: 12.1 pounds

    Starting body fat %: 39% | Ending body fat %: 36% | Total body fat % lost: 3%

    I lost 12 pounds, 3% body fat and 8 inches in one month of fasting for 12 hours each day.

    Read Also: 3 Days Fasting And Prayer Guide

    Fasting Can Change The Way Your Body Produces Cells And Releases Hormones

    When you dont consume food every hour of the day, your body needs to find reserves of energy such as fat to breakdown and process.

    In its simplest terms, what you are doing is reprogramming your body to rely on itself to continue to function at a high level, even if just for a little while.

    Weve forgotten that our bodies dont need to consume calories every day, as long as we have ample supplies of water.

    Research has found the following changes can occur when the body undergoes fasting:

    1) This study found that fasting causes blood insulin levels to drop, facilitating fat burning.

    4) There are positive changes to genes related to longevity and protection again disease.

    The Preconceived Myths You Need To Dismantle Before Trying Intermittent Fasting

    1) Your metabolic rate will slow down.

    Some people think that because youre not constantly snacking, your metabolic rate will slow down and youll eventually gain weight.

    The truth is, not eating for a few more hours than usual will NOT change your metabolic rate. In fact, as I said above, I lost weight during this month of intermittent fasting.

    2) Youll automatically lose weight when you do intermittent fasting.

    Just because I lost weight doesnt mean that you will too. What helped me was that my eating time was limited, so I ended up eating less.

    However, some people might eat more during that small time period. It really depends on your total calorie intake.

    3) You can eat as much as you want when you stop your fast.

    Youve still got to be careful about what you eat, just like you would when youre not doing intermittent fasting. If you eat badly in your eating time, then intermittent fasting might not be great for you.

    4) Hunger pains are bad for you.

    Actually, you dont have to worry about hunger pains because they wont do you any harm according to research.

    5) You shouldnt exercise on an empty stomach.

    Exercising on an empty stomach is fine, according to experts.

    In fact, it might even come with significant health benefits. I felt lighter when I was running in the morning without food and my energy levels were fine.

    Research has also suggested that running in the morning is good for your brain.

    6) You dont enjoy your meals as much because you want to eat fast.

    Read Also: Eat Stop Eat Fasting Method

    What Did I Consume In The 30 Days Of Fasting Period

    I usually eat fruit, such as dates, watermelon, papaya, banana, guava, apples, pineapples, and some different fruits on different days as well as cucumber, tomato, carrots, onion, lemon, lettuce in the salad.

    In fluids, I drink glucose water and some energy drink to keep myself hydrated and energetic after the fasting window.

    I usually took my dinner at 10, in the month of fasting. And eat rice, vegetables, chicken, beans, eggs, cheese, and some different foods on different days.

    In the Seher time which means before 3:30 in the late night, I eat oats, peanut butter, bread, eggs, milk, and banana depending on my mood and hunger.

    I followed this diet according to my health and needs. But, the diet and time pattern depends on person to person.

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