Is Intermittent Fasting Effective In Weight Loss?
I think the picture below will suffice as an answer.
Now, here’s how I reached my current physique through IF 16:8!
Rule Number 1. Wake up early and start your morning with an empty stomach cardio session for about 20–40 minutes.
Post cardio I consumed nothing until 10 am. On days that I couldn’t handle the cringing sensation in my belly, I ate something that summed up to 50 calories only. However, a trick to fight that sensation is drinking lots and lots of water and teas to feel fuller and less hungry.
Meal 1 @ 10 am. Breakfast bowl with either oats/ quinoa/ ragi and a fruit-like apple/ banana/ apple/ papaya. Topped with anyone or two types of nuts or seeds and half scoop vegan protein powder. I sometimes also add in matcha/ cacao powder.
Meal 2 @ 11 am. Beetroot and spinach smoothie/ sprouted mung beans with Nooch/ sweet potato
Strength Training Time From 12 pm to 2 pm.
Meal 3 @ 2 pm. Brown rice/quionna/ millets with any legumes/pulses and fibrous veggies. Tofu/seitan/tempeh stir-fried.
Meal 4 @ 4 pm. Protein Smoothie with dates or soy milk/ chia seeds and fruit. with Mix nuts
Meal 5 @ 5 pm. Purge on a bowl of fresh veggies!
Meal 6 @ 6 pm. One type of whole grain and one type of beans/ lentils.
P.S — On busy days I use to mix meals 5 and 6 and sometimes use to skip meal 2.
The trick is to know what real hunger feels like and not eat just because its time to eat. Some of my clients only consume 2 meals a day and nuts as snacks and still see amazing results in terms of fat loss.
Post 6 pm, my fasting window commenced.
Also, notice how there is no way you could be devoid of the necessary nutrients and calories in the above plan that I have drawn out.
My Verdict On Intermittent Fasting?
1. First things first, I lost around 2kgs in a month!
2. Recovery was better because I kept my digestive system free from strain and duty in the night by going to bed on an empty stomach.
3. I did not notice any change in strength lifts (lifting practically same loads). However, my stamina improved and cardio endurance got a little better.
Here are some celebrities who swear by IF.
1. Jennifer Aniston
Aniston disclosed her dedication for intermittent fasting in October 2019, saying since starting, she’s “noticed a difference” in how she looks and feels.
2. Kourtney Kardashian
In 2018, Kourtney Kardashian explained that she’s a fan of intermittent fasting in a post made on her official app.
3. Halle Berry
Berry revealed that she fasts most mornings and eats her first meal of the day around 2 p.m., saying: “Not that I don’t get nutrients and vitamins and minerals [during that time]… I just don’t sit down and have a meal.”
4. Scarlett Johansson
Johansson followed a demanding diet and workout regime for her physically grueling role as Black Widow in The Avengers, and it shows.
