Lose weight by intermittent fasting without Gym or exercise

Are you having agitated schedule?

Want to reduce weight however cannot travel gym?



What if i tell you that breakfast being most important meal is wrong

What if i tell you that it more important when you eat that what you eat and concept
calories in and calories out done alone is just not effective


Hi everybody,

My name is bugs Bunny

I have been intermittent fasting from last month. Amazingly, I lost a pair of kilogram weight and alot of fats. I attempted 16/8 technique. It helped me to achieve muscle mass and increase energy in my body. I used to be extremely uninterested from my belly fat. I attempted several exercises and diet commit to scale back the belly fat. however after I tried intermittent fast. I feels physically and mentally healthy

today we tend to discuss regarding intermittent fasting


I feel you're excited

Let's begin

What Is Intermittent Fasting?

Intermittent Fasting is not as much of an eating plan. It is an eating pattern. The goal is to systematically starve the body long enough to trigger fat burning

Most of what we indian are doing is eating three meal a day and snacking all day long 

Eating all day long will over taxes your pancreases and digestive system and it cannot work properly. we cannot absorb our food or nutrients in our food

Our parents say all time to eat three meals and snack in between meals but Fasting has been a practice throughout human evolution. 

Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Sometimes they couldn’t find anything to eat.

Many studies have shown that it can have powerful effects on your body and may even helps you live longer 

In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day

Most common intermittent fasting involves 16 hours fasting or 24 hours fasting, twice per week.

Intermittent Fasting Methods 

There are several ways to practice intermittent fasting

These are some of the methods

The 16/8 method- 

16/8 technique involves fasting daily for 14–16 hours and proscribing your daily consumption window to 8–10 hours.

Within the consumption window, you'll slot in 2, three, or additional meals.

This technique is additionally called the Leangains protocol and was popularized by fitness knowledgeable Martin Berkhan.

Doing this technique of fasting will really be as straightforward as not consumption something when dinner and skipping breakfast. 

You can drink water, Black Coffee, Green tea so that it can help you to reduce hunger 

The 5/2 method

The 5/2 technique involves fasting or calories intake of 500-600 for 2 days in a week and rest day involves normal eating.

This diet is additionally referred to as the quick Diet and was popularized by British journalist archangel Mosley.

On the fasting days, it’s counseled that ladies eat 500 calories and men 600.

For example, you would possibly eat ordinarily a day of the week except Mondays and Thursdays. For those 2 days, you eat two tiny meals of 250 calories every for ladies and three hundred calories every for men..

Eat Stop Eat 

Eat Stop Eat involves a 24-hour quick once or double per week.

This technique was popularized by fitness skilled Brad Pilon and has been quite popular for many years.

By fasting from dinner in some unspecified time in the future to dinner successive day, this amounts to a full 24-hour quick.

For example, if you end dinner at 7 p.m. and do not eat till dinner at 7 p.m. successive day, you have completed a full 24-hour quick. you'll conjointly quick from breakfast to breakfast or lunch to lunch — the top result's an equivalent.


Water, coffee, and alternative zero-calorie beverages ar allowed throughout the quick, however no solid foods are allowable

Alternate Fasting 

In this type of fasting, we have to fast every other day 

This fasting have different version As some Fitness experts allows the intake of 500 calories during fasting.

A full fast every other day can seem rather extreme, so it’s not recommended for beginners.

With this method, you may go to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long term.

Intermittent Fasting Help In Weight Loss ?

During a meal, carbohydrates in food are broken down into glucose.

Glucose absorbs through the intestinal wall into bloodstream and is transported to various organs, where it serves as the major energy source.

Excess glucose is stored for later use in the liver and adipose tissue, in the form of glycogen and fats.

In between meals, when the body is in the fasted state, the liver converts glycogen back to glucose to keep supplying the body with the energy.

Typically, An inactive person takes about 10 to 12 hours to use the glycogen stores. Someone who exercise can do so in much less time.

Once the reserve of glycogen in the liver  is depleted, the body taps into energy stores in adipose tissue 

This is when fats are broken down into free fatty acids which are then converted into additional metabolic fuel in the liver.

If fasted state last long enough, the body burns fat for energy and loses that extra fats 

Fasting puts your body in an exceedingly fat burning.

it will increase the discharge of the fat burning hormone norepinephrine (noradrenaline).

A 2014 review study found that this uptake pattern will cause 3–8% weight loss over 3–24 weeks, that may be a important quantity, compared to most weight loss studies

How It Effects Your Cells And Hormones

Insulin senstivity: Insulin is the hormone required for driving glucose into cells. Insulin level is regulated to match the amount of glucose in  the blood that is high after a meal and low between the meals. 

Eating all day keeps our insulin level high most of the time which lead to diabetes.

Fasting helps to keep insulin levels low, reducing diabetes risks.

Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain.

Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.

Gene expression: There are changes in the function of genes related to longevity and protection against disease.

Benefits Of Intermittent Fasting

Weight loss: As mentioned on top of, intermittent fast will assist you slim down and belly fat, while not having to consciously prohibit calories.

Insulin resistance: Intermittent fast will cut back insulin resistance, lowering blood glucose by 3–6% and fast internal secretion levels by 20–31%, that ought to shield against type 2 diabetes.

Inflammation: Some studies show reductions in markers of inflammation, a key driver of the many chronic diseases.

Heart health: Intermittent fast could cut back “bad” cholesterol, blood triglycerides, inflammatory markers, blood glucose and insulin resistance — all risk factors for heart condition.

Cancer: Animal studies recommend that intermittent fast could forestall cancer.

Brain health: Intermittent fast will increase the brain internal secretion BDNF and should aid the expansion of recent nerve cells. it's going to conjointly shield against Alzheimer’s illness.

Anti-aging: Intermittent fast will extend life in rats. Studies showed that fasted rats lived 36–83% longer.

  

Safety And Side Effects

Hunger is the main side effect of intermittent fasting.

You may also feel weak and your brain may not perform as well as you’re used to.

This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

This is particularly important if you:

• Have diabetes.
• Have problems with blood sugar regulation.
• Have low blood pressure
• Take medications.
• Are underweight.
• Have a history of eating disorders.
• Are a woman who is trying to conceive.
• Are a woman with a history of amenorrhea.
• Are pregnant or breastfeeding

Tips For Intermittent Fasting

We are intermittent fasting rules and mistake people will make according to my experience

Overshooting your calories: Main aim of fasting is to reduce your calories intake.

Suppose, you started fasting and during your eating window you are taking same amount of calories as much you take in a regular day 

Then you will not be able to see results 

You have to avoid overeating.if you are eating more than your maintenance calories you are going to gain weight.

You have remain in calories deficit

Obsessed with timing or eating window: I know you are all motivated towards intermittent fasting and every body tries to stick the timing

But problem i faced that i started taking it very serious like in starting i tried to stick with 16/8 method but My body was capable of doing 13 hour fast

After 13 hours i started feeling weak, dizzy  and there is no energy left in my body

So i changed the technique i Started fasting only for 13 hours then I started to increase my fasting  timing every week and finally i reached to 16 hours after 3 weeks

You have to listen your body. If your body is capable of doing fasting for 11 hours. start with it and slowly increase the timing.

I have seen people who fast every day and getting results. some of them fast once in a week. it depends on your body type so  Our first listen our body and don't be rude to yourself

Everybody is different.

Avoid junk food: Most people think By doing Intermittent fasting They got license to eat Burger Mcdonald's and KFC

It is not true. You have to understand that basic will remain same for everyone.

If you eat junk your body will be toxic. you will not get benefits of Intermittent fasting

So avoid junk food

FAQ (FREQUENTLY ASKED QUESTIONS)

Should ladies try intermittent fasting?

I have heard that girls could realize a wider window of uptake to be additional favorable once doing daily intermittent fasting. whereas men can usually quick for sixteen hours so eat for eight hours, ladies could realize higher results by uptake for ten hours and fasting for fourteen hours. the most effective recommendation I will offer anyone, not simply ladies, is to experiment and see what works best for you. Your body can provide you with signals. Follow what your body responds favourably to.

Can I Drink Liquids During the Fast?

Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.


Coffee can be particularly beneficial during a fast, as it can blunt hunger.

Isn’t It Unhealthy to Skip Breakfast?

No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy.

Reference

Healthline

jamesclear

Nerdfitness

There are some of youtube videos 

These are best videos to understand about intermittent fasting