I was sceptical in doing intermittent fasting inspite of seeing results on others.I was also not in favour of fasting as I always thought that it would harm internal organs untill I did a lot of research on it.After all my research finally found that it is easy way of keeping oneself healthy.
I really want everyone to know that we all should start with 12 to 16 hours of fasting.It is very simple if you are not desperate to lose weight quickly.I will first share the benefits of fasting and then will explain the easiest way of doing it. Fasting can be done by any age group by my method.You can also check this link for more benefits.
BENEFITS OF FASTING:
1.It may help lower high blood pressure in the short term.But so far the research shows these blood pressure benefits last only while IF is practiced. Once the diet ended and people returned to eating as normal, researchers found the blood pressure readings returned to their initial levels.
2.It may help lose some extra kilos. But it’s unclear if IF is sustainable and can help you keep extra kilos off in the long run.I found this article useful which you can go through. Weight loss is completely on the person.If you focus on healthy eating with less carbs and no sweets it will work. No Keto or paleo diet restriction is required.
3. It may help lower total cholesterol as well as LDL cholesterol when done in combination with endurance exercise. LDL cholesterol is the “bad” cholesterol that can raise your risk of heart disease or stroke,
4.It gives you a better night's sleep.According to the research, digestion is best done when you’re upright, and going to sleep with a full stomach can lead to bedtime acid reflux or heartburn, which can make it hard to fall asleep.Believe me I used to have a lot of acidity and after starting IF I feel so calm with no acidity.You can read this to know how it helps overcoming insomnia
5.It helps control sugar levels.
Finally I just want to say that there are so many benefits which you can google down and find out but remember nobody else but only you can understand your body, so dont follow blindly anything,first give a trial and adjust some changes then slowly move forward.It's not difficult if you don't keep thinking too hard about it.Let's check out the easiest way....
EASY WAY OF INTERMITTENT FASTING:
WEEK 1
START WITH 11 HOURS :Follow your routine pattern only.If you eat late night then note down the exact time you last had your meal. Now begin your journey with 11 hours of fasting first for a week.Suddenly if you start with 16 hours fasting, your body will not be able to sustain and will bounce back with lot of difficulties.So go slow,don't compare with others.Start with 11 hours fasting and 13 hours eating. It's not correct though, but my personal experience says training your body first is most important before taking off high.
WEEK 2
GRADUALLY SHIFT TO 12 HOURS : Start fasting for 12 hours and eating window 12 hours for a week.Try to shift you fasting time to night hours as fasting while sleeping will give you lot of benefits.
WEEK 3
START FASTING FOR 14 HOURS : This is the timewhen your body must have got accustomed with fasting periods.Now you can start with 14 hours fasting and 10 hours eating window. But try to eat less carbs,no sweets, meal portion control(if you can).Stay in this pattern for a week and in between keep pulling the fasting period to 15 hours and train your mind for next level.If you feel you are ready to go then only go to the next level or else stay in this level for some more time.
FINALLY
STARTING THE 16/8 INTERMITTENT FASTING: This is the last level and your destination where you have to stay lifelong to always stay healthy.Believe me by the time you reach here you will be so calm and stable that automatically you will not put any food in your mouth while fasting.Now you will get 8 hours eating window and 16 hours fasting.Fasting does not mean complete no to everything.Let me jot down some do's and don'ts about IF.
WHAT I CAN EAT IN FASTING PERIOD:
1.Fresh vegetable juice
2.Coconut water
3.Lime juice (without salt n sugar)
4.Green Tea (only 1 cup allowed)
5.Herbal Tea( recipe will be shared)
6.Black Tea or Coffee.
7.Infused water(recipe will be shared in the site)
8. Loads of plain water
WHAT I CANNOT EAT OR DRINK IN FASTING PERIOD:
No Fruit juice (fresh/Canned)
No solid foods
No fruits(dry/fresh)
No sugar/jaggery/honey
HOW AND WHAT TO EAT IN EATING WINDOW...
Detox roti 2(recipe will be shared in site)
Any vegetable 1 bowl(beetroot,green leafy,broccoli etc)
Any dal/chickpeas/nonveg curry 1small bowl
Curd 1 small bowl
Salad chopped well(kachumber) 1 small bowl.
1 piece jaggery as desert.
NO RICE FOR FIRST WEEK.
FROM SECOND WEEK CAN HAVE 1 SMALL BOWL RED RICE INSTEAD OF DETOX ROTI.
ENJOY FASTING!!! STAY HEALTHY! STAY HAPPY😊🌸🌿
