Intermittent fasting (IF) has steadily been gaining momentum and for so many reasons. It has more health benefits than you can count on your fingers and toes. Intermittent fasting basically involves eating for a certain period of time (your eating window) and then not eating for a certain period of time (your fasting window). One of the most advantageous factors of intermittent fasting (IF) is that you can choose the type of method that is suitable for your daily food intake and resistance level.
16:08 or the Lean Gains Method of Intermittent Fasting
Ram Kapoor, who recently revealed his weight loss transformation, went for lean gains, known as the 16:08 method of intermittent fasting. So by following the same, he used to restrict his food intake to a window of 8 hours and fast for the remaining 16 in the day. For women, it is recommended to fast for 14 hours and eat what they want for the remaining 10 hours of the day. During the fast, a person must avoid eating any food but can drink as many no-calorie beverages as they like.
Food Groups to Include in Intermittent Fasting
The most important food groups to include when practicing intermittent fasting are
- Animal proteins
- Whole grains
According to Ram Kapoor, the actor completely gave up dairy, oil, meat and most carbs. For the unversed, intermittent fasting works quite well when one switches to whole grains such as quinoa, oats, barley, and buckwheat among others. Also, one should always eat protein. The best sources of protein are meat, poultry, fish, legumes, eggs, nuts, and seeds among others. It is advised to stay hydrated as well, otherwise, you run the risk of fatigue, dizziness, and headaches.
Foods to Avoid During IF
- Processed meats
- Refined starches
Reasons Why You Should Adopt IF
The intermittent fasting method is not just helpful in losing weight, the reason behind following this technique is it completes slows your aging process and becomes a reason for your prolonged life. Let's see why we should adopt this raging fitness trend.
Intermittent fasting aids autophagy, a cell-based self-cleaning function that tears down and recycles molecules that are damaged. When you're fasting and insulin levels drop, autophagy significantly increases. Autophagy can help get rid of weak or damaged cells, which could help prevent diseases such as Parkinson's, dementia, and cancer.
2. Weight loss
Intermittent fasting may drive weight loss by utilizing the fat stores it already has aided in losing your overall weight. Maintaining a healthy weight can lower your risk of life-threatening diseases such as type 2 diabetes, certain types of cancer including breast and colon, heart disease, and stroke.
3. Lose belly fat
If you want to flaunt some new and improved abs, then go for IF as it helps you tone your stomach like no other. Intermittent fasting lowers insulin levels and increases human growth hormone, both of which increase your metabolism and allow you to tap into stored fat and can help decrease stubborn belly fat.
4. Boosts immunity
Intermittent fasting lowers white blood cell counts, which triggers stem-cell-based regeneration of new immune system cells, which not only boosts your immunity but also plays a role in longevity.
In short, if you want to prolong your life in a healthier manner, go for intermittent fasting and adopt a method to suit your likeability. Ram Kapoor clearly is a great inspiration for those who want to lose weight and he is an example that losing a good amount of pounds is not an impossible task if you consider health as your priority. Also, it is important to consult dietician or doctor before you hop on Ram Kapoor's weight loss tactics as not necessarily the same will help you.