விரதம்/ Intermittent Fasting - Amazing Benefits!

Amazing Benefits of “ Intermittent Fasting!”

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00:00 Intro - This has become very popular recently. Because it is simple, flexible and healthier compared to other dieting plans. And more importantly this plan addresses the core problem of modern lifestyle. Scientific supports have been growing for this diet plan.

02:38 What is wrong with our current diet method?

We eat too much. That too unhealthy highly refined carbohydrates. And we snack all day. That leads to persistently elevated glucose in the blood all day. To control glucose insulin gets secreted. Insulin levels also remain high all day. This leads to insulin resistance- metabolic syndrome and associated diseases like obesity, hypertension, type 2 diabetes, dyslipidemia etc. Intermittent fasting exactly targets this.

03:57 What is Intermittent Fasting ?

This is a diet plan in which a person is allowed to eat only during a eating window. Remaining time the person fasts. There are many types.
The most common is 16/ 08
16 hours of fasting and 8 hours eating window. Usually 2 meals per day.
Plan one of 16/08
First meal at morning 10 or 11 am
Second meal at 6 or 7 pm

Plan Two of 16/08

First meal at 12 or 1 pm( skip breakfast)
Second meal at 8 or 9 pm.

If someone chooses second plan he or she should make sure that there is adequate gap between meal and bed time. Light physical activity like walking might help to bring down blood glucose and insulin.

06:14 why 16/08 method is so famous

08:05 What are all allowed or not allowed during fasting

1. Water, black tea or coffee without sugar- allowed
2. Nothing else is allowed including healthy snack, fruits, vegetables etc

06:45 Things to remember while doing Intermittent Fasting

1. We should not over eat thinking that we are breaking a fast. Ideally daily calorie intake should be 20 - 30 percent lesser than before.
2. Avoid processed food. Highly refined carbohydrates
3. We need to eat nutrients rich balanced diet. Whole grains, fruits, vegetables. Lean protein like egg, chicken, mutton. etc
4. Good hydration.

08:43 Exactly what happens inside the body when we fast?

When we fast blood glucose goes down. Then glycogen supples the fuel for around 12 hours ( inactive state). After 12 hours glycogen gets depleted so the energy comes from adipose tissue. Fatty acids gets released. In liver they are converted into ketones. They provide energy.

10:35 Benefits
1. Weight loss
2. Insulin sensitivity improves. Prevents type 2 diabetes
3. Controls hypertension
4. Decreases visceral Fat.
5. Less risk for Heart Diseases
6. Encourages Autophagy
7. Controls Free radicals, chronic inflammation
8. Prevents cancer
9. Improves brain function. Delays Parkinsons, Alzheimers
10. Increases lifespan/ health span

13:54 Who should avoid

1. Children. Teenage people
2. Pregnant and lactating women
3. People with eating disorders
4. Advanced diseases DM, CKD or Heart diseases
5. Underweight or malnourished

14:28 How to start Intermittent fasting

15:30 Common Doubts - Question and Answer

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