Benefits of Intermittent fasting
- Blood Sugar under control.
- Insulin resistance improvement.
- Blood pressure improvement. 1 mm decrease for every 1 kg you reduce.
- Healthy heart
- Age reversal
- Weight loss
What is allowed to eat/drink while fasting
- Black Tea or Coffee (without milk / sugar)
- Water
- Your supplements
- Zero cola (but try not to as it has other drawbacks)
How to start intermittent fasting
IMPORTANT DISCLAIMER: If you are diabetic DONT start fasting along with your USUAL MEDICATION. You need to adjust your medication in consultation with your doctor
Intermittent fasting typically is 16 hour fasting OR 20 hour. Or you could go more than that. It is really upto you. But the end goal is you need to at least reach 18 hours to have some good effect.
The idea is to not spike insulin by eating. If you eat, insulin goes up.
- Either you can slowly progress OR
- Go cold turkey
If you choose slower option 1
| Your current meals | Target |
| 5 | cut 1 so it will be 4 |
| 4 | cut 1 so it will be 3 |
| 3 | cut 1 so it will be 2 |
| 2 | cut 1 so it will be 1 |
Remember not only you will have to fast but you need to also replace high carbs food with low carbs. So especially, the initial period, have enough fat so you don’t feel hungry.
- Hunger especially during a day fast, doesn’t always go linear. so don’t panic. Have some water. It should go away.
- if you do 18 + hour fasting, you may be feeling dizzy and this is due to short of electrolytes. Have some water with sea salt.
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