🇮🇳 Intermittent Fasting Complete Guide | Melt Your Fat Away With This Transformational Technique

Intermittent fasting or time restricted feeding is one is the most trending diet strategies and in this video we shall discuss some key points to help you kick start your fasting journey.

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Time stamps:
0:00 intro
1:06 basic science
2:35 what is intermittent fasting
4:03 most important rule of fasting
6:01 how to start fasting
7:33 Dos and Don’ts
9:23 hunger during the fast
11:18 what to eat
13:36 exercise
14:25 does fasting cause muscle loss

Intermittent fasting or time restricted eating is a great tool that helps you adhere to a calorie restriction. But the benefits don't end there, fasting can be implemented in day to day life to improve one's mental and physical health parameters. I've been following intermittent fasting for the last 2 years and I've learnt a thing or two about it. I dropped 65 KGs in a matter of 14 months with fasting.
Intermittent fasting is a eating pattern or protocol that restricts you from feeding for certain hours during the day/night. The most important rule of fasting is to not eat during the first 2 hours of waking and to avoid food 3 hours before bed to help you get into a state of deep fast and enhance the fasting benefits.
A clean fast refers to a fast in which you consume nothing but water, salts, green tea, black coffee and other such foods/liquids that do not affect levels of insulin.
Insulin is a hormone that is involved in blood glucose mobilisation. It can block fat loss if consistently elevated. Fasting can help us with blood glucose and insulin management.
I recommend individuals to start with a 16:8 fasting protocol where they fast for a span of 16 hours and eat during n 8 hour feeding frame. Eventually the goal should be to increase fasting window and reduce feeding window.
When it comes to exercise, compound movements are your go to. Lifts that involve multiple muscle groups. Compounds have been shown to boost growth hormone production which plays a key role in muscle building. I prefer fast workouts but individuals can workout any time of the day, it doesn't make that big a difference.