intermittent fasting planner
when you are ready to do intermittent fasting, it is important to follow the same basic rules. I explained the intermittent fasting planner rules to follow are...
- what can I consume?
- how to break my fast?
- when should I work out?
- men vs women
what can I consume?
So what type of foods can I eat in Intermediate Fasting? You should not eat that calorie food, you should eat zero calories food. We should not eat those foods that give us energy because it breaks fasting.
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| intermittent fasting planner : intermittent fasting |
Black coffee, green tea allowed. again remember no milk, no sugar. milk and sugar give us energy. These are knockout us from fasting state and pushed to feeding state. So green tea, black coffee, lemon water without sugar are we can consume happily.
So the other thing is, can supplements be used in fast time? They give us calories that we should not take for granted. Water is good for the body. when you drink more water then your body will be more healthier. you can drink more water. water is trying to speed up the process.
how to break my fast?
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| intermittent fasting diet plan |
Basically, you don't have to think big when you are fasting for 16 hrs, 18 hrs, 1 day. it is very important how you break the fasting when you doing the 72 hrs or more, consume bone broth before warm-up Because the stomach needs to be warmed up. no need to worry it's completely fine if you are fasting for 72 hrs. Fasting is how you should prefer which is very important. it is important to break down fasting while consuming whole foods like vegetables, proteins, fats.
when should I work out?
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| intermittent fasting diet plan |
Should the workout be done in the fasting state rather than in the feeding state? Working out in the Fasting State can make you feel a little weak But in fact, if you work out in the fasting state, the fat will burn faster. It is important to work out in the feeding state to gain weight. You can work out in the feeding state but must have 3 hrs of gap between feeding state and work out. why because when you after eating the food, the blood goes to the digestive system in order to digest the food.
at the same time when you do workouts, the blood shift to muscle to fulfill the demand for oxygen. Such a shift from Stomach to muscle and from Muscle to Stomach becomes the digest lag. Giving a gap is good. So prefer workouts when you are in the fasting state. There are several physiological benefits to workout in the fasting state.
Types of Fastings are Liquid Fast, Dry Fast. This dry fast should be done very carefully. What happens in dry fasting is that we cut off the water, the water molecular formula is H2O. so that the water can be cut off and the oxygen is taken from the intake of air, the water-prepared hydrogen molecule derives from fat in the body. So fat burn is faster and we only take liquids in liquid fasting because we give rest to the digestive system and increasing the strength of the digestive system and in the liquid fast digestion is a very speed stage that's why blood is going to do work to heal the remaining body parts. Normal 16 hrs fasting, 18 hrs fasting are similar.
men vs women.
the benefits of fasting for men and women are the same but the difference is due to the biological conditions that prevent women from having more time to fasting because of women's reproductive system.
the women's reproductive system is designed for carrying the baby. so the essential nutrients are needed for the baby, all the hormones in the body are trying to prevent fasting from giving the nutrients to the baby.
hormones like ghrelin hormone and other hormones try to prevent fasting.
For women, 12 hrs, and 14 hrs likewise try to increase the fasting time slowly. once in a while 20 hrs is fine.
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| intermittent fasting diet plan |
Supplements should not be taken in fasting. water-solubles are accepted like vitamin C. this must be taken in the feeding window.
alcohol should not be allowed because the liver is synthesis the fat.
basically, the liver is the only main source for utilizing the fat. so when you took the alcohol this process is interrupted. moreover, fasting also breaks down. and alcohol also gives us calories.
Everyone is talking about intermittent fasting on social media, but it's a bit more accurate. Intermittent fasting means that you stop eating after a while and do not eat until it is too late.