Ever heard about the benefits of fasting to lose stubborn fats without the need to exercise vigorously?
If you have not, then you should read more below.
The truth about healthy eating and the process of getting lean
Trying to eat healthy food is tremendously hard.
But, trying to eat healthy food for every SINGLE meal is entirely on a whole new level.
That fact is quite normal because healthy food is never within our reach and adding to that, our taste buds are not familiar with the "less salt," "less sweet", and "less oily" dishes.
But, for someone who trains at the gym and has a fitness goal, having a proper and consistent diet is more important than the training regime itself.
We can never out-train a bad diet unless we are a full-time athlete. Athletes can eat all the food and as much as they want when all they do is train and burn calories.
People like us, we spend more time finding nice places to eat. Well, most of us are more likely a full-time junk food consumer.
Another fact to take note is that unhealthy diet may end up causing more health problems even while we are exercising on a constant basis.
Basic Formula To Lose Weight And Get Lean
We all know the basic formula to get lean and to lose fats.
Eat less + Exercise More = Weight loss + Strength gain
But, if it is that simple why is there an increase in the number of obese people these days?
So, it might be that this formula has a lot of "hidden" variables that are not constant right?
Yup, the truth is, there are multiple factors that would affect the Body Transformation Equation.
You can't just eat less and expect the rest of the equation to stay constant.
You would have to deal with hunger, discomfort, stress, and you might not be able to enjoy an outing with friends for dinner too!
Or, something that we fear the most-going on a diet when there is an upcoming buffet to attend.
That is not the only thing that would make us feel worried, isn't it?
What about cooking skills and methods?
What about the ingredients involved?
How much and how many?
Is it not worth it, huh?
Well, you can try a diet that allows you to have a little bit of flexibility and at the same time gives you excellent results.
With intermittent fasting, you can have the benefit of weight loss and good health.
So, now you don't have to worry about feeling guilty anymore!
What is Intermittent Fasting?
It is not really a diet but more of an eating pattern where you would consume your food in a short and a specific window during the day, and you would then not consume any food for a more extended window of the day.
Intermittent fasting has been practiced since years ago by different cultures and people who were from all kinds of religious background.
One notable group of people who practices the I.F once a year are the Muslims. They would commit not to consume food or drinks from dawn until Sunset.
When the call to prayer is done just after Sunset, Muslims all around the world will start breaking their fast, savoring every bite while reminding themselves about the purpose of fasting which is to be grateful towards food and all the little things in life.
Try going through a 14-16 hour of "No Food and No Drink" fast, and you will realize how lucky you are to have clean water to drink every single day.
Some poor countries which have seasonal famines and droughts go through worst situations than us.
In summary, fasting teaches us to reflect on the things we take for granted.
Different Ways Of Doing I.F
There are many ways to do I.F. The popular ones are the 16/8 and the 18/6 pattern.
Some others include:
I.F Has Other Health Benefits Too
1) It lowers your cholesterol level
Many people get goosebumps when they have their blood tested out because of the possibility of getting bad news, and it usually comes in the form of medical bills.
One of the reasons for this particular problem is due to poor blood lipids profile results such as having high cholesterol and triglycerides levels.
Having a high cholesterol and triglycerides level increase the risk of a heart disease.
While medications would help to stabilize and reduce the levels but it is only temporary, and sometimes it has some undesired side effects.
So, this is why you should try out I.F.
I.F helps to keep your bad cholesterol (Low-Density Lipoprotein, LDL) low and improve your good cholesterol (High-Density Lipoprotein, HDL) high.
Thus, it makes your blood pathway healthy and clears it off from any plaques that would lead to heart diseases.
2) It lowers inflammation
We have heard a lot of studies and health professionals stating that the cause of chronic diseases is related to having chronic inflammation in the body.
The factors that I mentioned below would usually cause inflammation in the body, and too much of these things might lead to more complications such as having overactive insulin response and high level of cortisol leading to chronic diseases.
Example of factors that cause inflammation:
Health care professionals detect inflammation in the body by measuring the number of inflammatory markers in the body such as the C-Reactive Protein, Interleukin 6, Tumor Necrosis Factor and much more.
I.F has shown to reduce the inflammatory effects on the body, reducing inflammation and preventing further health complications from occurring.
For example, Muslims during the month of Ramadhan had shown a reduced amount of inflammation markers and those who did longer night-fasting obtained the same results too.
3) It improves blood sugar control
Again, there is a strong emphasis on preventing inflammation in the body as it is crucial as part of our efforts to prevent diseases.
Insulin sensitivity affects the body's ability to absorb and process glucose in the blood. Too much glucose in the blood would end up causing inflammation.
I.F helps to solve this problem as it aids in the reduction of any excess glucose in the body and it also improves insulin sensitivity which helps with the absorption of glucose into our cells, thus preventing diabetes.
Not So Fast..
You might start to get excited to try out this strategy to reap all of its benefits, but without proper conditioning and knowing its risks, it might cause harm rather than good results.
There is more to just refraining yourself from eating at specific timings of the day to really benefit from I.F.
Some people might end up with gastric problems, bloatedness, painful hunger pangs and other sorts of discomforts that I have experienced as well.
But, if I.F is done correctly, it will get you a flat tummy plus the other health benefits as well.
One way to know is to do a trial fast which I will talk about next time. Also, to further maximize your weight loss efforts, you can do a low-carb/ketogenic diet while doing I.F too.
That's like adding more booster turbo for your super car!
If you have any questions or your own personal experience to share, do comment below or P.M me personally.
Thanks for reading this article. If you like it do share it around!:)
is the main author and founder of The Lean Life.