I am mentoring a group of over 70 wellness enthusiasts on Intermittent Fasting. Some of them asked for my own experiences on the program and here’s what i have shared with the group.
Broadcast on Intermittent Fasting:
I am attempting a guide to follow here, based on personal experience and learning:
Some of the purported health benefits of intermittent fasting include:
- Weight and body fat loss
- Increased fat burning
- Lowered blood insulin and sugar levels
- Possibly reversal of type 2 diabetes
- Possibly improved mental clarity and concentration
- Possibly increased energy
- Possibly increased growth hormone, at least in the short term
- Possibly an improved blood cholesterol profile
- Possible lowering of blood pressure
- Possibly longer life
- Possibly activation of cellular cleansing by stimulating autophagy
- Possibly reduction of inflammation
- Achieving autophagy stage has benefits including:
- prevention and even reversal of Alzheimer’s
- Prevention and even reversal of Parkinson’s disease
- Prevention and even reversal of cancer
- Anti- aging
I have been practising intermittent fasting since January 19, 2019 with very little exceptions. I am on a 16.8 schedule which is in practice has been 17.7.
I can confirm:
- increased energy
- Weight loss
- Fat reduction
- Improved concentration
- Better frame of mind
- Happiness in looking at self in mirror
Additionally I have seen positive effects on diabetes. I have reduced medication ( metformin) to a fourth of the original dose.
And when I tried avoiding certain food and worked on reducing belly fat, the readings were normal even without medication.
The enhanced energy is a sure benefit and it helped me to get into crazy amounts of physical activity.
(Those who are on any kind of medication, please consult doctor before trying these. And those with diabetes, in addition to doctor’s advice, please monitor blood sugar, say three times a day, like I do).
- Follow the 16.8 schedule and try if you can do a OMD (one meal a day) once a week. 17.7 or 18.6 are better as autophagy starts from there.
- Eat sensibly during the eating window. If more weight loss is desired, follow a Keto diet.
- Avoid sugar as far as possible. Fructose is much more dangerous than glucose. Sadly fruits and vegetables have fructose. So have them in moderation. Added sugar in processed foods may be avoided. Chances of them using HFCS (High Fructose Corn Syrup) is high as it’s cheaper and gives food longer life and taste. HFCS is bad.
- Exercise regularly. Moderate workout is good. Also so HIIT (High Intensity Interval Training) is beneficial, if you can do it. As a guide; moderate, medium and high workouts are where the heart rate is less than 60% , 60-90% and 90% of your maximum heart rate for workout. Maximum heart rate is 220 minus your age. As such the maximum heart rate for a 40 year old is 220-40=180.
- Try and learn workout and diet program to reduce belly fat.
- It’s difficult to suggest an ideal food menu. But avoid processed foods as far as possible. Then try and reduce carbohydrates. Include some amount of protein. And try and include maximum of good fat. Bring in nuts, avocado etc into menu. If you follow a Keto diet program, you get a solution here
- Fasting window is for fasting. Ideally have only water. You can have black coffee or green tea in desperate situations. The benefits of fasting will make clean fasting a welcome habit.
Good luck and stay healthy.
For information 16.8 schedule means 16 hours of fasting and 8 hours of eating window
Anyone interested in joining the group and receive updates, please let me know.