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All You Need To Know About Intermittent Fasting

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16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. Fasting is a natural part of the human life cycle. Most people have fasted unknowingly throughout their lifetimes by eating an early dinner and skipping breakfast the next day. More structured approaches may work well for some people.

 

What Is Intermittent Fasting?

Intermittent fasting is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day. Some people believe that this method works by supporting the body’s circadian rhythm, which is its internal clock. Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily calories during the middle of the day.

There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow. Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.

 

Why is it worthwhile to change when you’re eating?

Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. Most people eat bigger meals during a shorter time frame. Additionally, intermittent fasting is a good way to keep muscle mass while getting lean. With all that said, the main reason people try intermittent fasting is to lose fat. We’ll talk about how intermittent fasting leads to fat loss in a moment.

Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference!

 

Intermittent Fasting Methods

There are several different ways of doing fasting of this type— all of which involve splitting the day or week into eating and fasting periods. During the fasting periods, you eat either very little or nothing at all. By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods. Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

These are the most popular methods:

  • The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
  • The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

 

    Very Powerful Weight Loss Tool

Weight loss is the most common reason for people to try intermittent fasting. By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake. Additionally, intermittent fasting changes hormone levels to facilitate weight loss. In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat-burning hormones. Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14%. By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.

 

 Makes Your Healthy Lifestyle Simpler

intermittent fasting

Eating healthy is simple, but it can be incredibly hard to maintain. One of the main obstacles is all the work required to plan for and cook healthy meals. Intermittent fasting can make things easier, as you don’t need to plan, cook or clean up after as many meals as before. For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time. Intermittent fasting recreates this forced-fasting. When a person undertakes an intermittent fast for dietary proposes, it can be very effective for weight loss. In fact, according to one study, most people try intermittent fasting to help lose weight.

 

  Does It Affect Our exercise?

intermittent fasting

For healthy individuals, intermittent fasting should not affect their ability to exercise except during the period when the body is adjusting to the new eating schedule. After the adjustment period, a person should not feel any ill effects from fasting on their exercise routine. Those worried about losing muscle while fasting should be sure to consume enough protein during eating periods and participate in resistance training regularly. By keeping protein intake up, a person is less likely to lose muscle mass from fasting.

 

   Safety and Side Effects

intermittent fasting

For a healthy, well-nourished person, fasting offers very few side effects. When a person first starts fasting, they may feel slightly physically and mentally sluggish as their body adjusts. After the adjustment, most people go back to functioning normally. However, people with medical conditions should consult their doctor before beginning any fasting program. Hunger is the main side effect of this type of fasting. You may also feel weak and your brain may not perform as well as you’re used to. This may only be temporary, as it can take some time for your body to adapt to the new meal schedule. If you have a medical condition, you should consult with your doctor before trying fasting.

 

Also check out- Ways To Stop Cravings For Unhealthy Food!!

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Food

Make Cajun Spiced Potatoes At Home With These Simple Steps!

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Via Pinterest

Who doesn’t love Barbeque Nation and their Uber delicious buffet? Potatoes are something which no one can resist. But do know you can make Cajun Spiced potatoes at home? Also, you can also make the Cajun Spice Mix at home and store for a month ahead. If you don’t have time, Cajun Spice Mix is readily accessible on the market these days.

Just combine 4 tablespoons of mayonnaise, 1 teaspoon of tomato ketchup and 2 tablespoons of cajun spice mix when you decide to make these delicious cajun potatoes. In a jiffy, Mayo Cajun dressing is set.

Ingredients to make Cajun Spiced Potatoes Mix-

a. one teaspoon garlic powder
b. 1/2 teaspoon oregano
c. teaspoon onion powder
d. half teaspoon black pepper
e. 1/2 teaspoon dried thyme
f. 1 teaspoon red chilli powder paprika)
g. salt to taste

Making the Cajun Mayonnaise Dressing-

Cajun spiced potatoes

Via Pinterest

In a bowl, combine the mayonnaise, tomato ketchup, and all the spices mentioned in the Cajun Mayonnaise Dressing ingredients section. If the dressing is too thick, you can add 1-2 tablespoons of milk. To get the correct consistency, milk is always a good option!

Preparing the Potatoes-

1. To get rid of any dirt, scrub the baby potatoes. Cook the baby potatoes with skin until just tender (90 percent cooked). You can either use:

Instant Pot- ‘MANUAL / PRESSURE COOK’ on HIGH and fast release manually for 4 minutes.

Stove Top Pressure Cooker- Cook for 1 whistle.

If Microwave- 5 minutes would be good to go.

Stove Top Pot- Boil them for 10-15 minutes.

Cajun spiced potatoes

Via Pinterest

2. Finally, when all done. Drain the water and let the potatoes cool.

3. When the potatoes cool down, place them on a flat surface or a chopping board. Take a heavy spoon and press the baby potato till it’s skin breaks up. Make sure you do not break the potato completely.

4. Pick up a little cornflour and sprinkle on both sides on potatoes. Do it until the potatoes are fully covered.

SHALLOW FRY METHOD FOR CRISPY CAJUN PICED POTATOES:

Heat some oil in a shallow pan on a medium-high flame, fry the coated baby potatoes in a shallow pan until they turn crispy and golden brown colour.

AIR FRYER METHOD FOR CREAMY CAJUN POTATOES:

Placed the coated baby potatoes in one single layer now. Brush some oil on top of the potatoes. Select AIRFRY using the display panel, then adjust the temperature to 395°F (200°C) and set the time to 16 minutes, then touch START. Then preheating begins for 3 minutes. The monitor shows “Add Food” by placing the cooking tray in the middle position. When the show indicates “ Turn Food ” carefully flip the potatoes.

Via Pinterest

Serve-

Via Pinterest

Lay the crispy potatoes in a plate and pour the Cajun spiced mayonnaise on each potato. Also, add some finely chopped onions and coriander for a mouth watering taste.

Read: Japanese souffle pancakes heres how you can make this at home!

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Food

Japanese Souffle Pancakes- Here’s How You Can Make At Home!

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Ever heard of Japanese Souffle Pancakes? These are soft, airy, delicate pancakes that may look too fancy for breakfast on a weekday, but you can’t resist taking them on a weekend. A must-try is these pillowy, fluffy pancakes. The fizzy, bubbly sound of souffle pancakes can’t be missed when you split them open for fun!

It’s all about the eggs at Souffle Pancakes. Egg yolks and egg whites are mixed. Also, to make the meringue, the whites are pounded. Much like how you can make chiffon cakes or savoury and sweet souffle.

Japanese Souffle pancakes

Via Pinterest

Until rigid peaks form, the egg whites are beaten and then folded gently and carefully into the remainder of the batter. Since the air bubbles keep their form within the pancake batter, the souffle pancakes are extra fluffy.

The pancakes are, as a result, super airy, like a souffle. You can also hear the sound of air bubbles escaping as you cut the pancakes! So, let’s get started!

Ingredients for Japanese Souffle Pancakes

Japanese Souffle pancakes

Via Pinterest

a. Two large eggs
b. one and a half Tbsp whole milk
c. tsp pure vanilla extract
d. ¼ cup cake flour (30 g; If you’re using a cup measurement)
e. tsp baking powder
f. 2 Tbsp sugar
g1 Tbsp neutral-flavoured oil (vegetable, canola, etc) for greasing the pan.
h. a little bit of water (for steaming)

Steps to make Pancakes-

Via Pinterest

1. Collect all the ingredients. You will also need a 12-inch non-stick frying pan (big enough to simultaneously cook 3 pancakes) with a lid as well.

2. In two different containers, detach the egg whites and egg yolks. Place the bowl in the freezer for 15 minutes with the egg whites.

3. Meanwhile, apply the egg yolks to the milk and vanilla and whisk until thick and frothy.

4. Into the tub, sift the cake flour and baking powder.

5. Whisk thoroughly to blend (but do not over-mix). Only set aside.

6. Take the bowl with the egg whites out of the freezer after 15 minutes. Egg whites should be frozen in half. Start to beat egg whites now.

7. Add sugar steadily (approximately 1⁄3 at a time) as the egg whites turn frothy and light white. Continue to whip the whites of the egg.

8. The whites of the eggs would become more shiny and solid. When you raise the hand mixer and the egg whites stand right up with stiff peaks slightly bending over, avoid beating.

9. Over the lowest heat, heat the large non-stick frying pan to 300 F. Rub with cooking oil and scrape any noticeable oil gently. As you blend the egg whites and the egg yolk mixture, keep the heat on. Take 1/3 of the egg whites and apply to the mixture with the egg yolk. Whisk together.

10.  Next, take half of the egg whites and add them to the mixture of egg yolk. Gently fold in the egg whites avoiding to break the air bubbles. Now transfer the egg yolk mixture into egg whites. Carefully fold in two mixtures together without breaking the air bubbles.

Read for more easy pancake recipes!

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What Your Favourite Food Says About You

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Are you an extrovert? A risk-taker? A traditionalist? Don’t know? Here are some quirky facts about You and your personality that your favourite food indicates. Sounds a bit crazy, yes. But just read through the article and everything will begin to make sense.

 

If you put hot sauce on your hot sauce.

Fermented Hot Sauce

via- olivemagazine

If your motto is “it’s not a meal if your lips aren’t burning,” then chances are you like to live on the edge, according to a study presented at the Institute of Food Technologists (IFT) Annual Meeting & Food Expo. Spicy foods set off pain receptors, which you’d think would be a deterrent to eating them, yet for some people, that’s the allure. The researchers found that people who love their food spicy hot are also adrenaline junkies, desiring novel and intense stimulation.

 

If your go-to happy food is pizza!

pizza

via- Wikipedia

 

Pizza tops the list of favorite foods for many people. One reason you can’t resist a slice is that pizza is the most addictive food, according to a study published in PLOS One.  The combination of fats and simple carbs makes the brain light up like a Christmas tree. But if you love that cheesy, crusty goodness, it also shows that you may be an extrovert, Kessler says. Pizza is the ultimate party food—convenient, cheap, feeds a crowd—which makes it the go-to dish for people who love to be surrounded by others.

 

If your favorite dessert is an ice cream sundae with a cherry on top.

Food

via- Nugget Markets

“People who love ice cream often have a child-like innocence or a sense of wonder,” Kessler explains. Because there are so many options for toppings, cones, mix-ins, and variety, it gives you a feeling that anything can happen, which really appeals to those who love the mystery of life, she adds. And the cherry on top? You love to look for little, surprising moments of joy.

 

If your secret favorite meal is chicken nuggets and mac-n-cheese.

Favourite Food

via- Bell & Evans

Forget about fancy Gruyére macaroni and cheese or panko-coated chicken tenders—if you like your pasta straight from the blue box and chicken in a take-out carton, it means that you romanticize your childhood. You’re the one who calls your sister just to share a favorite story about that time the car broke down on the way to Disney.

 

If your idea of fast food is sushi.

Favourite Food

via- Sous Chef

Sushi is portable, convenient, bite-sized, and delicious—the ultimate “fast food” if you think about it. But a spicy tuna roll with wasabi is no burger and fries. Eating sushi as your favorite food-on-the-go shows that you’re sophisticated and open to a wide variety of experiences.

 

If your favorite accessory is your portable coffee mug.

 Favourite Coffee Mugs

via- Epicurious

If your outfit isn’t complete without a Starbucks cup in hand, and you can’t imagine how you’d survive without your daily coffee infusion, then you’re likely a classic type A personality.  You’re likely competitive, impatient, and operate under a constant state of stress but you’re also highly organized, ambitious, and great at juggling a busy schedule.

 

You love gummi worms and everything alike!

Favourite Food

via- Pinteres

 

Who doesn’t love a good sweet/sour combo? Yet there’s something particularly crave-worthy about those sour fruity candies, especially if you often feel conflicted or frustrated with your life, says Alanna Kessler, RD, a certified dietitian nutritionist in New York City and founder of Be Well. If you constantly crave the two flavors together it may indicate that you get overwhelmed easily but you’re also good at bringing balance back to your life.

Thanks for reading!

Also read- How cutting down on junk food is sustainable

And watch this video- https://www.youtube.com/watch?v=Zn1RFrSVOL4

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