Intermittent Fasting Diet Or Ramadan Diet
How to become a fat-burning machine what if I told you that there is a scientifically proven way to improve your metabolism put on lean muscle very fast and burn off fat very rapidly compared to other human beings. Today’s blog is a must watch blog on the science of intermittent fasting diet or Ramadan diet, you want to know more you know what’s coming let’s science the shit out of it. In this article, we will talk about Ramadan Diet, advantages and disadvantages of intermittent fasting diet. And what is ‘Intermittent Fasting’ in detail?
Today’s blog is going to be slightly longer because I’m going to go deep into the science of intermittent fasting diet and Ramadan diet primarily because I feel like this is a life-changing diet and every human being should be aware of these scientific concepts you know when you talk to slightly older young adults they tell you things like I can’t eat them
same way I used to in college because now all the food just lands up in my hips or my stomach as you get older your metabolism kind of goes downwards so that prevents you from reaching your fitness goals easily when you’re younger it’s much easier to be safe but where does this ease come.
This ease comes from the ease of being fit comes from your own body your own hormonal system and that’s the key point when we are talking about intermittent fasting is affects your hormonal system is is a diet that puts a lot of importance on your knees diamonds
the key to Intermittent fasting diet or Ramadan diet is that you want to create a fasting period where there is nothing going inside your body except for water and maybe a little bit of black coffee or green tea without any sugar you create a 16 hour fasting period and then in the other 8 hours of the day you can keep what do you eat ideally you have to eat healthily I’ll get to that later because first you got to understand the science the first and most important hormone.
HGH- Human Growth Hormone
We’re talking about is HGH of a human growth hormone now human growth hormone is very high in young adults or people in their late teens so guys wrote it about 21 and does go to the about three teens till that age your HGH levels are very high and that’s why in college we’ll see a lot of people eating a lot of junk and getting away with it so as you grow older your HGH will have this key dropping. Your job in IF is is to increase the levels of HGH inside your body.
How do you increase the levels of HGH?
You take up a fasting state now here is what happens under normal circumstances for an adult HGH is secreted into your bloodstream at night while you’re sleeping there are two spurts of HGH.
Take a look at the first graph the two bumps you see are those two spurts of HGH and the meals are represented by those M every time you have a meal it suppresses the release of HGH inside your body.
Now take a look at the second graph that represents an HGH profile of an individual who’s taken up the IF diet as you can see here there are two major bumps one of which is significantly larger than even the bump in the first graph that I showed you guys. Now why does this happen, this happens primarily because you’re cooling your body in the thinking that it can potentially go into starvation now starvation is a dangerous situation
and it’s defined as a time period of four days without any food at all now the way your body is built even if you don’t consume any food up to four days it won’t burn off any of its own muscle mass but what will happen is that your body will change its hormone this
profile to adjust itself to the possibility of starvation.
How Intermittent Fasting Works?
So when you pass for those 16 hours it’s kind of a shock to your body your body thinks
okay, where’s the food so I might as well increase my HGH levels in order to cope up with this lack of food now the question is what does HGH actually do?
How HGH helps?
So in those young adults it helps a lot in muscle recovery it obviously helps in growth of your muscles and your bones it makes you taller but in adults who hit their height potential people over the age of 21 basically it helps in your muscle recovery primarily it helps in repair from your daily activities and most importantly it helps in fat mobilization now what’s fat mobilization, fat mobilization is basically your body’s way of burning of fat to be used as fuel for your daily activities if you have a higher level of growth hormone in
your body one is much easier to put on muscle mass and two it’s much easier to burn off fat. Also, there are two key points to be noted about HGH.
KEY POINTS OF HGH
1. Act as a ‘Protein Sparer’– What does this mean, it means that HGH signals your body that if there’s a lack of food preservation as much muscle as you can and below as much fat as you can the easier it is in your body the better your body can burn off fat and save muscle is a protein sparer.
2. Longer you fast, more HGH secreted- Secondly some studies have shown that the longer you fast the more the HGH is released in your body now I have happens even after
or 12-hour fast but ideally what we recommend is a 16 hour fast with eight hours of eating the longer you fast the more the growth hormone release and some studies have shown that after a 36-hour fast some subjects showed up thousand two hundred and fifty percent increase in their HGH levels that’s insanely crazy and most importantly it doesn’t
harm your help. Your growth hormone is the most important hormone when we’re talking about is and I can go on about it all day but the other hormone that involved in is is insulin now I have doesn’t change the levels of insulin secreted in your body but it changes something called your insulin sensitivity
What is Insulin?
Insulin along with growth hormone is that anabolic hormone it helps with increasing your muscle mass and it also has been born in your fat it basically causing these changes in your overall fitness level now let’s explain insulin sensitivity using an example-
The person ‘A’ is more insulin sensitive and person B is next in German sensitive so suppose person a wants to put on 10 grams of muscle he’ll need 10 ml of insulin to make that change in his body but if person ‘B’ wants to put on 10 grams of muscle he’ll need 20 ml of insulin to make that change in his body he needs more insulin to create that same amount of change that’s called being less insulin sensitive basically your body works more efficiently, if you’re more insulin sensitive with you’re more like person ‘B’ and obviously IF makes you more insulin sensitive. Younger people are more insulin sensitive, the older you grow the lesser your insulin sensitive but you can improve your insulin sensitivity and make your body of fat burning machines if you take up the IF diet.
Both HGH and insulin together help with your nutrient repartitioning what does this mean?
It makes your body more efficient it makes your body use the food you’re eating more to put on muscle mass than to be deposited as fat it makes your body a little bit superhuman together.
But there is a third group of hormones involved in the Intermittent Fasting diet. We’re talking about adrenaline and noradrenaline, your fight-or-flight hormones if a dog attacks you and dog is running after you, your body’s automatic response is to release a lot of these hormones what does these hormones do to your body?
They make it ready to face a difficult situation where you are force of fight or run away. How does it do this?
- Increasing your metabolism
- Improves Speed of reaction
- Improves Focus
It makes you very alert. It’s kind of like giving your body a shot of caffeine or natural pre-workout. You’re always a little bit charged up when the levels of these hormones are slightly higher in your body and IF very interestingly improves the level of these hormones in your body up to a point you are still healthy but you’re also alert at the same time.
ADVANTAGES OF INTERMITTENT FASTING DIET OR RAMADAN DIET
- Improves growth of muscle
- Helps burn off fat
- Better Nutrient Repartitioning
- Improves body compositions
- Improves reflexes and coordination
It improves how well your body builds muscle mass, it improves how fast your body burns off fat, it improves your nutrients repartitioning which means how well your body uses food, it improves your body composition which means how sexy you look in the mirror, your fat percent becomes lower, it improves your reflexes and how good you feel because of the adrenaline and noradrenaline and the sixth and final point is that in the long term IF has been shown to have a lot of health benefits including even finding use in the treatment of cancer but it’s also important to talk about the disadvantages of Intermittent fasting or Ramadan diet.
DISADVANTAGES OF INTERMITTENT FASTING DIET OR RAMADAN DIET
Two main disadvantages of IF are mentioned below-
1. First 2-3 days might be a little difficult– It’s a little bit difficult to get used to. It takes people a day or two to get used to this new form of eating on your first and second day of Intermittent Fasting diet you might feel very low on energy in those last two-three hours of your fast but from the third and fourth days you seem absolutely normal and your fast is very very easy to execute.
2.Impact on social life– Remember, you have to create a 16 hour fasting period so most people what they do is they have the last meal at 10:00 p.m. at night and that first meal at 2:00 p.m. in the afternoon so in the 16 hours you can’t eat anything so say goodbye to all those breakfast dates, say goodbye to all those late night dates and late night drinking sessions. It will affect your social life a little bit unless you kind of develop a system for yourself what some people do is that it change the duration for which they pass. So sometimes they faster like 21 hours and eat for 3 hours sometimes they just fast for 12 hours and eat for the remaining 12 hours, things like that you have to figure out your own system if you want to protect your social life but you can absolutely do ‘IF’ in the long-term.
Now here’s the thing all our lives we’ve been told by our parents that breakfast is very
healthy for you and it’s important for your overall energy levels which is correct but that’s what they’ve been told growing up they are looking out for our best interests and as a parent, all our lives they told us not to skip breakfast but what people don’t tell our parents is that Fitness science continuously evolves and the keep learning little bit
more about all these new concepts so if you take up ‘IF’ obviously your parents have an
an issue with your fasting they will think it’s wrong but science says that this is a healthy practice it’s all about education you need to educate yourself and your parents about this practice but enough of my knowledge.
Intermittent Fasting Diet Tips
Let’s talk about actually how to go about your ‘IF’ what should you eat if you want to
burn off fat?
Rule number one if you want to burn off fat you need to stay in a calorie deficit. Your body needs a certain amount of calories to maintain its own body weight and if you eat food such that your overall calories for the day are still below that maintenance calorie level that’s when you burn off fat so even if you do an ‘IF’ diet whichever you think as many calories as your maintenance or they’re going overboard with your calories you’re not gonna burn off your fat, your body only burns off your fat then there’s a lack of food and create that with calorie deficit.
Now in a normal diet, you want to create a very small caloric deficit but in intermittent fasting, you can actually get away with creating a slightly larger caloric deficit without
the fear of losing your muscle mass because of all those hormones that I told you about earlier. So what do you eat now this is a standard intermittent fasting diet in your fast all you can consume is
- Black coffee
- Green tea
- Black tea
You should consume a lot of water and secondly black coffee without any sugar, black tea without any sugar, green tea without any sugar but try avoiding coffee and tea if you can. They’re not the best from a health perspective in my opinion. Now eventually I will be releasing a detail Intermittent Fasting diet plan to help you burn off fat.
But today let’s just talk about it super quickly but how much protein fat and carbs?
Everyone got their own protein requirements which are unique to every individual if you want to calculate your own you can check blogs on how to calculate your own protein requirements. So you’re supposed to hit that minimum level of protein that is spoken about in those blogs which for most people lies between 70 to 100 grams of protein
which isn’t that hard to achieve. You have three meals in your intermittent fasting 8-hour window so try to add protein in each of the three meals.
How much fat?
Secondly, let’s talk about fat you want to keep your fat not too high but you don’t want to cut it off completely as well. Remember in these 3 meals it is difficult to reach near your maintenance calorie levels and including good fats like egg yolks and nuts are a great way to kind of come close to that maintain as calorie level
How much Carbs?
We are talking about carbohydrates, once again go for healthier more filling carbohydrate options instead of simple carbs like white rice, white bread and flour and dirty things like that go for complex carbohydrates like oats, wheat or brown bread, brown rice, sweet potato that’s the direction you want to go in.
Finally when we are talking about ‘IF’ diets we have to talk about getting your nutrition in making sure you eat a lot of veggies and a good way of going about your diet is breaking your fast with a little bit of fruit that’s a great time for your body to utilize all that fruit sugar now if you’re someone who follows a keto diet or a Paleo diet or iifym you can absolutely follow those same diets along with it. It won’t make any difference to those diets and in fact, it helps you burn off fat much faster but the only goal is that you stay in a caloric deficit remember in the long term, Intermittent fasting doesn’t affect your workouts badly it helps in your workouts in fact and at the end of the day you are burning fat much faster and putting on muscle mass much faster this is a modern-day hack which every single human being should embrace.
So stay tuned for the Intermittent fasting diet or Ramadan diet.