INTERMITTENT FASTING : HATED BY MOTHERS EVERYWHERE
Intermittent Fasting is the newest trend in fitness dieting, but it has been rubbing many people the wrong way; which isn’t surprising because it goes against everything that most fitness enthusiasts have been rooting for. More importantly, it has the potential to make any mother lose her cool.
The concept of intermittent fasting revolves around skipping meals once in a while, and that’s where we reckon mothers and most fitness enthusiasts see the point of defiance. Diet is a major constituent of any fitness regimes, and traditional theory dictates that one should eat at regular intervals to keep their metabolism high, or feed their muscle growth etc so the concept of not eating is hard to digest for most people who are into fitness. For mothers, it’s the mere fact that their child is hungry or in the brink of suffering from fatal gastric ulcers that turns them off.
However, we can at least hear it out before we condemn it. There are two popular levels of intermittent fasting The Fast Diet and The 8-hour Diet. The Fast Diet, sometimes referred to the 5:2 diet, encourages people to eat normally five days per week, and trim calorie intake down to 500 to 600 calories total for two non-consecutive days. The 8-Hour Diet, on the other hand, limits the window of time for calorie consumption to eight hours per day, which is supposed to make the body burn fat and calories more efficiently.
On paper, the diet seems pretty interesting. Both diets claim that, in addition to helping participants lose weight (and keep it off), they’ll also help regulate blood sugar, possibly prevent diabetes, slow the ageing process, and prevent or minimize risk of heart disease. However, it should be noted that there isn’t much scientific research in support of IF diets as effective, long-term weight loss plans.
Furthermore, this diet works on the concept of eating only when you’re hungry (apparently very hungry). People tend to eat when it’s time to eat, when they’re bored, or just because you felt like it. You might not be eating because you’re hungry. Learning the difference between when you think you’re hungry and when you’re actually hungry is one of the main factors in this concept.
NOT FOR YOU
This diet may not be for everyone. Those with insulin resistance issues, diabetics, pregnant women and people with low blood sugar should not try these plans. Check with your physician before starting this or any other diet plan. Intermittent fasting could also be problematic for individuals with bingeing issues, or anyone who might have trouble controlling their food intake on normal days.
Working out on low energy is always difficult and not always advised. If you follow a regular exercise routine, it may be best to save your most intense workouts for days when you’re not fasting. After all, the goal should be to make the most of your workout session and that’s more likely to happen when you’re properly fueled with quality calories.
For: Dedicated gym goers who want to lose fat and build muscle
HOW TO DO IT: Fast for 16 hours, feed for 10 hours.
- Fast through the night and into the morning and break the fast approximately six hours after waking up.
- Maintaining a consistent feeding window time is important
- On most days, meal frequency is irrelevant — you can really eat whenever you want to within the eight-hour “feeding” period. That said, most people find breaking it up into three meals easier to stick to
2) EAT STOP EAT
For: Healthy eaters looking for an extra boost
HOW TO DO IT: Fast for 24 hours once or twice per week. No food is allowed but you can drink calorie free beverages. After the fast is over, you then go back to eating normally
- It’s important to note that incorporating regular workouts, particularly resistance training, is key to succeeding on this plan if weight loss or improved body composition are goals.
- You don’t have to go all-or-nothing at the beginning. Go as long as you can without food the first day and gradually increase fasting phase over time to help your body adjust.
3) THE WARRIOR DIET
For: The devoted dieters.
HOW TO DO IT: expect to fast for about 20 hours every day and eat one large meal every night. What you eat and when you eat it within that large meal is also key to this method. During the 20-hour fast, you can eat a few servings of raw fruit or veggies, fresh juice, and a few servings of protein, if desired.
- When eating in the four hour window, start with veggies, protein and fat. After finishing those groups, only if you are still hungry should you tack on some carbohydrates.
4) UPDAYDOWNDAY DIET
For : Disciplined dieters with specific goal weight.
HOW TO DO IT: Eat very little one day, and eat like normal the next. On the low calorie days, that means one fifth of your normal calorie intake. Using 2,500 calories as a guide, that means a “fasting” (or “down”) day should be approximately 500 calories.
- If working out is part of your routine, you may find it harder to hit the gym on the lower calorie days. It may be smart to keep any workouts on these days on the tamer side, or save sweat sessions for your normal calorie days.
” LEARNING THE DIFFERENCE BETWEEN WHEN YOU THINK YOU’RE HUNGRY AND WHEN YOU’RE ACTUALLY HUNGRY IS ONE THE MAIN FACTORS IN THIS CONCEPT.”