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Diet 16: 8
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Health Benefits of Fasting
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Intermittent fasting is a diet that many people claim can become a sustainable way of eating to keep fit for life. So let's start by taking a closer look. It is a diet that cycles between a period of fasting and feeding. These cycles will vary depending on the type of intermittent fasting you choose to go with. There are so many options for fasting, so I'm just going to go over the popular ones.
Alternate Day Fasting or ADF is the first type of fast that we will talk about. ADF involves a 24-hour fast followed by a 24-hour period without fasting.
Another type of fasting is called the leangains method. The method of leangains also known as the 16/8 method as the name implies involves a fasting period of 16 hours and a period of 8 hours of non-fasting. Many people who follow the diet recommend that they skip breakfast and then eat their first meal sometime around 1 pm and the second within the 8-hour window. However, this diet is claims to be so effective no matter how you set your 16/8 split. So you can start eating at 6 am or 10 pm, no matter, as long as you have finished fasting 8 hours later.
Another type of diet within intermittent fasting is known as the 5: 2 diet. It requires you to eat only 500-600 calories in two non-consecutive days of the week and then normally eat the other 5 days.
The diet of the warriors is another variation in which you do 20 hours of fasting and 4 hours of feeding. This basically works for a long fast and a giant meal at the end of the day.
Out of these variations the 16/8 method or leangains is considered as the most sustainable, easiest to stick to, and by far the most popular. It is recommended that you choose any feeding time and fasting times you want, but you should also stick to them consistently. This way your hormones can adapt to you new eating pattern.
Intermittent fasting clearly states that fasting is very important, but you may wonder why? What exactly does fasting do for our bodies? Well, certain studies suggest that when fasting, human growth hormone levels go up and insulin levels go down. When your insulin levels are down your body has direct access to fat stores so it will burn significantly more fat. Also when the growth hormone is up you will also burn more fat and build more muscle. The cells of your body also change the expression of the genes and initiate important processes of cellular repair.
If done as planned
Its benefits include prevention of type 2 diabetes
Low insulin resistance
Reduction of inflammation
Better heart health
Decreased cancer risk
Increase productivity due to the evolutionary adaptations that occur when fasting
Better Brain Health
Improved clarity of thoughts
and can make us live longer
Well, now that I have given you all the nuts, bolts and benefits of intermittent fasting let me tell you all my thoughts on this diet. When the diet sucks I am the first to say that they suck, but to be honest the intermittent fast follows many principles with which I agree.
First it's simple, I love it. If you watch my videos you know that I like simple. One of the main reasons why people do not change their bodies is because they get stuck in the paralysis of the analysis. It is also known as information overload, or just thinking that you do not have enough information to get started right now. And the only time you can really change your body is right now. The 16-8 method facilitates the start of the plan. It also does not require a lot of food preparation and can fit in anyone's calendar, since you can choose what time you eat. You do not have to eat 6 meals a day so you do not have to sneak food into your mouth while your boss is not looking. Convenience is another great advantage in my book.
Fasting has proven over and over again that it has incredible benefits to your digestive health, recovery and body composition. Elaboration in a fasting state as I suggest in many of my videos helps you burn more fat way to work after being fed.
My biggest problem with this diet is that there are people saying stupid things like calorie / calorie out does not matter in this diet. This is an incredibly stupid and naive statement. When the only reason why this plan generally works is because of calories and calories.
Video credits to Gravity Training Zone – Fat Loss Experts YouTube channel