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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

Russia: A Sneak Peek Into Its Cuisine

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Russian cuisine is rich and comforting. It has a lot to offer in terms of variety and taste. But unfortunately, it is not very well known either. That is why, it is totally worth it to get to know more about the food of Russia!

There is another interesting fact to be known here. Russian cuisine is truly a mix of influences. Russia has borders with many diverse cultures. For example, be it the Middle East, Asia, or Europe.

And in case you want to try out some of these dishes, we have also linked to helpful recipe videos for the same. Read on!

Borscht – a staple in Russia

 

This unique soup uses beetroot as its base. This ingredient comes off as different to many foreigners. But once you taste this rich and delicious soup, you’ll know why. It truly makes for a hearty meal. Borscht is loaded with meat, veggies, and cream as well.

Shchi from Russia

Shchi is one delectable soup. This one calls for cabbage as its main ingredient. You can use either fresh or sour cabbage. Both work great. Moreover, the dish also has nutrients in the form of chicken, carrots, and potatoes.

Solyanka

Solyanka is yet another soup on the list. There is a lot to be customised and experimented with it. It is made with meats like ham, sausage, bacon, etc. Apart from that, you will find vegetables like cabbage and potatoes in it. Moreover, for garnishing purposes, lemon is a must here.

Pirozhki

Pirozhki are essentially yummy stuffed pockets. Thus they are popular in Ukraine as well. They can be fried or baked. Also, the stuffing can be of cheese, cabbage, etc.

Medovik

Medovik is a beloved Russian dessert. The main ingredients here are honey and cream. Interestingly over the decades, numerous variations have been developed.

Pelmeni

A great fact about Pelmeni is that it’s the national dish of Russia! Thus you know it tastes delicious. It consists of minced meat that is covered in dough. Also, you can have them with butter, broth, or cream too.

Okroshka Soup

This soup is for the warm summer days. So yes, that means Okroshka is a cold soup. You will find boiled meat, cucumbers, potatoes, scallions, and eggs in it.  Also, meatless versions are also made.

Olivier salad

The Olivier salad has a long history. It is based on a dish invented by Lucien Olivier in the 1860s. Potatoes, peas, carrots, and eggs are used. Moreover, the mayo in it makes it the perfect holiday comfort food.

So, which Russian dish do you want to try?

For more food related content, click here!

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Winter Foods To Keep You Warm

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With the winter season going on, the temperature is dipping to new lows. Even places like Mumbai are turning cold as never before. Let’s take a look at some foods that will help you survive winters like a pro.

Dry Fruits

Dry Fruits are those royal food which is accessible to most of us in all parts of the world today. They are nutritious and also prove to be an important source of heat in these days. What’s more exciting is that there is one for each one of us. Be it pistachio, cashews, almonds, apricots, raisins and much more. You can have them just as they are or have them with your milk or cereals. Dry fruits are one of the most versatile winter foods.

Fenugreek, Pepper and Asafoetida

Fenugreek (Methi), Pepper (kaali mirch) and Asafoetida (Hing) are found in many of the Indian dishes. These spices not just add up to the taste, but also help to keep you in shape. They will, apart from these benefits, help you fight the common health threats like cold and flu. These spices are often added to salads and soups. They are very helpful in inducing warmth in your body.

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Spices are full of flavor, aroma, and health benefits but how you store and care for them matters! Spices which are ground begin to lose their potency within 6 months & start to have less magic than when they are freshly ground because a lot of their beneficial, aromatic compounds are volatile. Try to buy whole spices and grind them in small batches (exceptions would be cayenne, paprika, turmeric which are harder to grind oneself). — Ideally, store spices in air-tight containers away from heat and light (not next to that oven or stove). Use ground spices within 6ish months. Whole spices last for a couple of years. — Toasting spices activates their beneficial compounds so try to give them some heat before grinding them up and / or using them in a dish. Turmeric for example does best when heated in a fat source and paired with black pepper. Finally, freshly ground cinnamon is BEST — #komalexoticspices #bombaymasalacompany #spiceology #indianspices #indiancooking #turmeric #cinnamon #blackpepper #cloves #staranise #cookingwithspices #kahujagroup #worldofspices #worldclovecouncil

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Root Vegetables and Leafy Greens

These foods contains carrots, spinach, beans, beetroots, coriander, onion and more such varieties that grow underground. These foods are best when eaten raw but will also help if consumed cooked. They don;’t just keep you warm but also add up to your health. They are a rich source of vitamins and minerals.

Basil and Ginger

Tulsi and Adrak are those essential ingredients without which ‘Chai’ is always incomplete. Have you ever wondered why are these ingredients so important in your tea? Well of course, they add up to the taste of tea. In addition to the unique taste created by the blend Basil and Ginger also have medicinal properties that are good for your body. To know more about the benefits of tea here.

 

Apart from tea, Basil leaves and Ginger also works wonders when infused in the water that you have. Just add some rock salt along with the two ingredients and it will give an awesome twist to your normal water.

 Ghee

Contrary to popular diet beliefs, Ghee is actually good for your health. It is not an enemy but a sweet friend. There are studies that prove the health benefits of ghee. It works on the good fat in your body and strives to cut the bad fat so that you stay in shape.

This is however possible, only when you consume ghee in appropriate amounts. Anything more than  grams per day can work on the body otherwise. Apart from maintaining shape, Ghee also keeps you warm.

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✨Incorporating ghee in your diet this year is a great way to start your health journey! . . . Healthy habits directly affect life expectancy according to a study by NHS, hence the need to watch our lifestyle throughout the season. While cheat days help to keep away the temptation of falling back into the wrong health path, one should not make it a norm. #newyear2020 #newyearresolution #wholefoods #healthyfood #familyrecipes #healthylifestyle #ghee #food #kitchen #mind #body #soul #exercise #healthy #energy #foodenergy #vitamins #amberandgoldghee #keto #naturalfood #organicfood #healthyfood #healthylifestyle #ancientfood #foodvitamins #foodingredients #madeintexas #gotexan #madeinmagnoliatexas

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Bonus: Not just for consumption, but Ghee is also a good agent for healthy skin, specially during winters. This makes ghee one of the must haves in your list of winter foods.

 

 

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Food

Here’s Presenting Breakfast Food Treats For Your Perfect Weekend!

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Breakfast is supposed to be the most important meal of one’s day, and therefore, it ought to be healthy, yet sumptuous and filling. Well, weekends are supposed to crazily spend, without restrictions, without an iota of hesitation. You gotta eat everything you want, and feel like, at least on a Saturday morning, or, let’s say, a Sunday brunch!

Also, yes, it’s not your ordinary workday, it’s your weekend, that does deserve cheating of a sort. You, therefore, should get going into preparing the breakfast meal of your choice, on the days of the week, that deserve a chance of savoury, and deliciousness.

1. Aloo Paratha

breakfast

Credits: Viniscookbook

Fill your chapattis with mashed potato with spices in it and put some generous amount of butter on ghee on top of it. The butter slips and slides on the hot tawa paratha, that’s delectable and amazing a sight to watch.

2. Egg And Toast

breakfast

Credits: Eggs.ca

Add a considerable amount of fat in your weekend breakfast. Eggs and toast make the best combination, and also a perfect English breakfast. Butter your bread and eat your egg yolks, to keep accounting for the number of carbohydrates, and fats.

3. Pancakes

Credits: Betty Crocker

What a way to start a day!! Pancakes are simply delicious. Not just that, but the fact that the spongy pancakes look, and taste, extremely amazing, when maple syrup is made to drop on the same!

4. Butter Toast

breakfast

Credits: Eat This Much

“To the butter, that was otherwise kept aside in a lonely corner, for the entire week,  you do deserve to be in her plate today!!”

5. Breakfast Pizza

Credits: Madeleine Shaw

This is pizza truly, but with eggs, only to make it more of a breakfast recipe! Cherry tomatoes, greens, and some yellow shiny eggs on a pizza based – baked to perfection – is this even real?!

6. Donuts

Credits: Cooking With Karli

You did pretty well the entire week, by not giving in to temptations that were sugary and had were wholesome of carbohydrates. Well, for the controlling power, and resistance in you, you now deserve a donut to celebrate your ardent perseverance and dedication! Kudos!!

7. Pasta

Credits: Food Network

Toss some amazing veggies into your white sauce pasta and eat it all.  After all, what is a Sunday unhealthy breakfast without some nice, and delicious white, creamy pasta?!

8. Waffle

Credits: Food Network

Spread some Nutella with all the hazelnuts and chocolate. Isn’t it just the dream breakfast thing, you’ve so long waited to have. Slice some bananas on top and invite your loved ones over breakfast to have the superciliously delicious waffle with all your knives and forks ready!

Related Article: Start Your Day With A Healthy Breakfast Way!

 

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