It has been a while that Intermittent fasting has been on the block and many trainers, nutritionists and dietitians across the globe are going gaga over it. They say if you want to lose weight do Intermittent Fasting.
Intermittent fasting is a simple method of abstaining from food after sunset. You might ask what is new in that, we do not eat after sunset at all, well if that is the case ” Good for you”. But in these days of Netflix, Amazon Prime and other related distractions, it is difficult to wind up your day before 11.00 pm. Wouldn’t you be hungry if you sleep at 11.00 pm and eat around 6.00 pm? Thus,starts the episode of binge eating and eating more than what your body actually requires.
When there is binge eating, the satiety signal which your body gives your brain gets dissolved in the exciting part of the Netflix original or any TV Serial, and we don’t feel full, hence overeat.
Important aspects which we need to look into while doing intermittent fasting to lose weight.
Human body is a wonder. It has a biochemical oscillator which synchronizes with TIME. This circadian rhythm helps to determine our sleep pattern and controls the production of Melatonin – sleep hormone. As per circadian rhythm, we all should slow down around sun set, dim the lights around 8.00 and sleep by 9.00 approximately. Body starts producing Melatonin around 7.00 pm and we keep working past that time, interrupting the nature of the body, confuses the body, hence most of us do not get proper sleep. Improper sleep leads to hunger pangs and we tend to lead ourselves to the refrigerator in search of food late night hampering the weight loss. Intermittent Fasting is nothing but honoring our circadian or biological clock and eating well before sunset ( yes, it has a twist for our convenience too)
Type of Intermittent Fasts:
There are many type of fasts, namely 16 hours of fasting and 8 hours of eating window where you can either skip breakfast or skip dinner, 14 hours of fasting and 10 hours of eating window. The good part about Intermittent fasting is that it is flexible. Adjusting it around your most hungry time and following it is the key for weight loss. There are many other types of IF too, like OMAD ( One meal a day) or fasting 2 days in a row etc. But I personally feel that those types are for advance fasting practitioners. If we need to get the hang of Intermittent fasting, the first thing needs to be done is to know which are the timings that you are hungry. So getting in touch with body requirements is the foremost important aspect of IF.
How it helps Weight Loss:
- Your food intake gets a window with IF. That means that meals and snacks are to be eaten at a specific time which naturally reduces the amount of food you consume, thus creating a calorie deficit much required for the weight loss.
- The insulin spike when we have food is reduced and hence the blood sugar is managed well. Decreased insulin level may help fat burning thus aiding the weight loss
- It is also said that IF helps retain the muscle mass, which is not the case with only calories restricted diet.
There are umpteen theories, before and after pictures on various platforms in favor of intermittent fasting to lose weight but before going there we should check out what our ancestors say? Fasting has been there for many generations in all religions which mainly tells you to get in touch with your body and know whether you truly need that much food?
They say ” Fasting of the body is the food for soul”. Well, here is to some soul searching… 🙂
Here are some facts of intermittent fasting
Intermittent Fasting Facts
Freedom is subjective in every aspect of our life. As we go ahead and make vows to make ourselves fit along with many celebrities on the eve of Independence Day, we need to really identify what is that one unhealthy habit which is taking toll on our body. Identifying that first will help us take further steps towards fitness. What is the definition of unhealthy? Well, anything which is not in coordination with your body is unhealthy. Today, we are going to emphasize on sitting. As per the new norms “Sitting is the new smoking”. Knowingly or unknowingly we sit a lot throughout the day. While commuting in the car or the bus, while at the office, while dining at the restaurant, while at home watching TV and so on.
An average human being spends around 7 hours of sitting during the day which is way above the guidelines specified by World Health Organization.
Sedentary lifestyle has been told to be the root cause of many health related problems. Sitting is considered as bad, but sitting with bad posture makes it even worse. I have seen people in mid 30s having severe back problems. This is primarily due to prolonged and wrong sitting posture.
What can you do about it?
Move every thirty minutes from your place to another place if you are working at the office. Take short breaks in between work so that you have necessary break from prolonged sitting posture. You can also have fitbit telling you to complete 250 steps every hour so that you don’t remain sedentary throughout the day.
Bad sitting posture can be improved by getting a proper ergonomic chair. If that is not possible, see to that your back is straight while sitting and you are not exerting pressure on your tailbone. Generally, prolonged sitting makes us spread our legs on a stool or a chair. This changes the sitting posture exerting pressure on the vertebral column.
If you are working from home, sitting on the floor with back straight helps. Sitting on the floor and getting up every hour for short breaks may also help strengthen the joints. We sit on tables, chairs, sofas, car and most of us have completely forgotten how it is to sit down and get up without holding any object for support. There was a challenge on internet sometime before which prompted many people to get up from floor without any support.
Get a standing desk. This is my absolutely favourite. Getting standing desk is very comfortable solution to prolonged sitting. Get a desk with proper height so that you can effortlessly carry on your workday with it.
Instead of doing all these workarounds it is always better to move often and reduce the risks related to sedentary lifestyle. Freedom from something as unnatural as sitting ( on sofa, in the car, on a chair) is necessary today. We are born to be active and we should be throughout our lives. That is the real definition of freedom for the human body.
This blog post is for the independence blog train by UK and Sarah
GM Diet (General Motors diet)
GM Diet, while some of you might be knowing about this, some may be totally unaware. Many people must be even wondering,” Wow, that sounds great! When did General Motor (An automotive giant) venture into the food industry”? Some may be frowning on the very mention of the diet (as expected)! And many must be really patient enough to read now further about it!
Diet, exercise, weight loss are some of the trending words of today’s generation.
Despite its name, GM diet is nowhere related to the General Motors as confirmed by its spokesperson.
But this is the real story when I tried out this diet in the year, yes 2009! My weight loss journey started on 24 Februar,2009. I remember the day, date and the situation, then, because this was more than DO-or-DIE situation for me. Quiet understandable for a person who has always been fat!
That time it was a craze to follow this diet which ensured a loss of 5-10 kgs in a week’s time.
Wow! Doesn’t that sound great? Did I follow it meticulously and the results? Well, after this diet plan.
The diet plan for 7 days!
Day 1:- The first day is all about “Fruits”. Yes! Only fruits and lot of fruits except bananas and high sugar fruits which include Mangoes, Strawberries, Lychee etc.
We have to understand that the diet plan is aimed to reduce weight so avoiding certain fruits could be beneficial.
Include watermelon, musk melon for their hydrating properties.
Day 2:- Having successfully consumed a variety of vitamins and minerals only through fruits on day 1, if you are committed this day will be easy for you.
Yes! Day 2 means you can consume all vegetables only! Raw or cooked vegetables can be eaten on this day. Make you platter as much colorful as possible.
Leafy greens, tomatoes, or cucumbers. Ensure that you keep hydrating throughout the day.
You can add a baked potato to it if you really crave for carbs in breakfast. Make sure to limit the potatoes though.
Day 3:- Bingo! Welcome to the day where you can consume together all the vegetables and fruits (except the potatoes, mangoes, etc). Yes! You are midway and so don’t even think of opening that fridge for that cake/chocolate!
Day 4:– If you have reached till here, then success is just a few days away! On this day you can eat 6 bananas and 6 glasses of milk. Space it at your eating hours and you will be filled throughout the day.
Day 5:– Beef (284 grams)& 6 tomatoes or Brown Rice (One cup uncooked)& 6 Tomatoes:– You can have 6 tomatoes equally spaced as 6 meals and make 3 servings of cooked brown rice. Make sure you keep drinking lots of water.
Day 6:- Beef/Chicken/Fish(284 grams) or Brown rice and vegetables:- Meat eaters can eat any combination of the specified meat while the vegetarians can take up any vegetables and brown rice.
Day 7:- Brown rice, fruits, vegetables (No potatoes) :- Yay! You are finally here. You have done a good job at cultivating a disciplined attitude for eating!
You can additionally have green tea and black coffee and yes whenever low you can always go on for the GM diet soup which can be prepared from six large onions, three medium-sized tomatoes, one cabbage,two green peppers,a bunch of celery,half a liter of water.
Whenever you have a hunger pang ensure you take a bowlful of the soup. Prepare it and refrigerate it or cook it whenever you feel hungry.
Advantages of GM diet:-
- If the soup mentioned is consumed before every meal,then you tend to eat fewer calories at the meal which follows. Facts also state that subjects eat 20% less at lunch when they take the soup before the meal.
- The GM soup also aids the weight loss.
- Consumption of fruits adds to the necessary fibrage which you don’t eat otherwise.
- Vegetables are power packed with vitamins and minerals. This diet ensures that a person consumes all the other vegetables. Especially, the ones who like only potatoes are the best fit for this diet.
- Brown rice is a complex carbohydrate with low fat.
- Chicken, Fish,beef ensure you consume good amount of protein.
- Eating bananas means you take your intake of sodium and potassium.
Many people get successful in reducing their weight and many find it hard to follow the diet itself. It also doesn’t advocate any exercise.
Writer’s and GM Dieter’s perspective:-
At that time, when the “health and fitness industry” had just started this diet was relatively new and looked very lucrative.
I felt this diet will flush out the toxins and cleanse your system.
Yes, I could overcome my plateau then. For me it was mind over matter. It meant I can keep a check on my mind and tongue. In addition to this diet, I could exercise as per my plan.
Thanks to Talwalkars Nagpur!I feel for a person who is stationery for the whole day and has no control over his tongue, this diet can be useful.
This diet if followed by the same bad food habits can lead to weight gain. You may even lose only water content as weight. Always consult a doctor/ nutritionist before starting this so called fad-diet. Yes, it is rightly a fad diet , so what if I gained results?
But the other side of this diet is quite scary. This diet plan has no research to back it up!
Though it causes calorie deficit in a way, it also makes you dehydrated, lose muscle mass, makes you feel low on energy and nutrient deprived.
Today after 8 -9 years of religiously following up on a healthy balanced diet, if I look back, I feel,” What made me take up such a quick fix”? What made me fall for this “5kgs in 7 days package”? There is indeed no such thing called a “quick fix”! It is never about weight loss. It is always about your dedication, discipline and most important your religion. That is fitness!
Note:- I had undertaken this diet under the counselling of my nutritionist.
Why Fitness Goals Are Important?
Deciding your fitness goal is very important for the health and fitness journey. Weight loss, Strength, Fat loss, Endurance, Stamina, and a lot more can be your goals.
But how to go about deciding a goal and slowly planning for it is a great challenge as we lead very busy lives with the commute, calls, meetings, discussions, and especially junk.
The Importance of Circadian Clock:
I have written about the circadian clock which our body works on. This circadian clock is a body clock. Our current lifestyle has tampered our body clock in such a way that it leads the body to FAIL. I am no doctor but I know it by experience.
My body started giving me red signals when I had acute IBS. I understood the importance of good food and better exercise only when I faced a serious problem. I never knew how to set up a goal for my body which it will be able to take up.
What Are Different Types Of Fitness Goals?
Here we discuss these different goals which the body can set and also the way to measure them.
Weight loss is the most common of all and drives the fitness industry. Healthy weight loss for a month can be around 2-3 kgs depending on the workout and food that is being eaten.
Anything beyond it is unhealthy weight loss. A normal weighing scale would help measure it.
This is a kind of a tricky thing. Fat loss is something which is the most desired outcome of the workout The fat loss would not show up on the weighing scale but you can see that your inches are dropping down with a fat loss.
So it is absolutely possible to get lean without losing your weight. Fat Loss Can be monitored with body calipers or fat percentage counting machines.
Strength training results in fat loss. You can gauge your strength using the weights that you can lift easily.
If you are lifting 5 kg dumbbell and after some days you are lifting 10kg without compromising on your form then your strength has definitely increased.
Endurance is the way you push yourself for any cardio or aerobic activity that uses oxygen in the body immediately. Athletes train for endurance while performing sports.
If you plan to be a runner, instead of working on the muscles you should do endurance workouts.
I find flexibility very alluring. Flexibility training helps to reduce injury and improve posture. It also relaxes the mind and body. Yoga is the best way to go about Flexibility training.
My goal is to work on Strength and Endurance so I couple both workouts accordingly.
What is your workout goal?