Intermittent Fasting And Its Benefits

 What is intermittent fasting ? 

Intermittent fasting is a diet pattern  which is all about creating a fasting period where there is nothing going inside your body except water or green tea and black coffee
without sugar normally you have a 16 hour fasting period and in the rest 8 hours you can eat but you must have to be caloric deficit because without being caloric deficit 
you cannot lose weight and eat healthy it is a scientific way which can make you \a fat burning machine.

Benefits of intermittent fasting -

1] Improves your metabolism 

2] Put on lean muscle very fast 

3] Helps to burn fat very rapidly

4] HGH ( Human Growth Hormone ) -

Now HGH is very high in young adults or people in late teens for guys it goes to 21 and for girls goes to 18 in this age your HGH level is very high and as you goes  older your HGH level drops and if helps you to increase the HGH level how it increases let me tell you so when you fast your body gets a shock and need food so to maintain the body your body increases the HGH level in order to cope up with this lack of food HGH helps in growth, recovery and repairing of muscles makes you taller and helps in fat mobilization which is the of your body burning fat to be used as a fuel for your daily activities and HGH acts as a protein  sparer which means that  gives signal to your body if their is lack of food  preserve muscles and burn fat and the longer you fast the more the HGH releases 

5] Insulin -

Intermittent fasting doesn't changes the insulin level but it changes  its sensitivity  insulin is other hormone which helps you to put on muscle and burn fat  insulin sensitivity is affected by age, diet hormones, fat % ,lifestyle ,genetics etc. but insulin is more sensitive in younger people as compared to others but you can improve insulin sensitivity by taking up I.F both the hormones above help you in nutrition repartitioning  which means helps to consume the food into building up muscles rather than to deposit as  fat 

6] Improves focus 

7] Improves speed of reacting for or against anything 

8] Improves body composition

9] Improves reflexes and coordination 

10] Improves nutrient repartitioning 

11] Lowers your fat %

12] Health benefits 

 

Disadvantages if Intermittent fasting 

1] It is difficult to adopt this diet in starting 3-4 days after that your body gets used to it 

2] Affects your social life yo have to skip parties or to break the rules of Intermittent fasting     

What to eat -

# In Fasting period of 16 hours 

      -Water 

-Black coffee without sugar 

-Green tea without sugar 

 but try to skip everything except water 

# Feeding period of 8 hours -

- Protein rich diet every body has unique protein consumption  but need to eat  atleast   ( 70 - 100 gm)

- Fat eat good fats like nuts et.

- Try to avoid maida, bread, and oily food as much as possible

- Eat complex carbs like oats brown, rice, wheat, sweet potato  etc. 

- Eat vegetables and fruits as much as possible.