Introduction Of Intermittent Fasting | How Much Weight Did I Lose in 2 Weeks?
Intermittent Fasting | How Much Weight Did I Lose in 2 Weeks?. The basic principle of maintaining a fulfilled life; having a physically, emotionally, and mentally healthy life. As to me, this will be majorly regulated by a good diet. that’s why I made the first change to my diet. Due to the kilograms that I’ve gained during the quarantine and my inactive life, changing my nutrition style became one of the top of my priorities.
Principle Of Intermittent Fasting
First, I would like to make it clear. I am not a nutritionist I just convey my experiences about this diet plan which I found suitable for myself as a result of my research. If you have diabetes, hypertension, chronic heart problems, or if you are pregnant or breastfeeding, please do not use this diet plan before you consult a nutritionist.
Do not try everything you hear from folk. first, I advise you to get support from experts. As you can see in the title I choose to do Intermittent Fasting. It became so popular recently that’s why I think it should be approached with caution. However, the main goal of Intermittent fasting is not focusing on ‘what’ we eat, it is focusing on ‘when’ we eat. therefore, I thought it won’t be a problem to try it.
The core principle of Intermittent fasting is to separate a day into two periods, an Eating and Fasting period. I’ve realized that some days I was doing IF without knowing that. All I had to do was make it consistent and regular. If you are following me on Instagram you might see that, for a while, I’ve been posting my breakfasts and what I eat in a day on my stories. I’ve started to do this to make it easier for me to be consistent. Posting daily what I eat is like keeping a digital journal of my diet.
Breakfasts Guide About Fasting
I care about the looks of my meals, especially my breakfasts first, my eyes get satiated then my belly 🙂 Even though IF is not about what we eat but when we eat, I am trying to have a balanced and healthy nutrition diet. If you would like to see what I daily eat during this process, It may be much-heard advice about diet suggestions that you shouldn’t eat after 6:00 pm. It is the same mentality, leaving a gap between the sleeping time and the digestion process, which begins with the last meal. And prepare the body for sleep.
The goal of doing IF is as same as this method, creating a hunger for a while provides decreasing insulin levels, fat burning, and weight loss. Thus, the body uses fatty acids as energy sources instead of glucose due to hunger during sleep and starts burning fat. The growth hormone secreted during sleep is also a reason why sleep is important for losing weight. You Can Also Read Do You Know How Meat Affect Your Gut Top Reasons And Tips
Therefore, make sure to leave a time difference between your last meal and sleep. Sleeping well is also one of the complementary elements in IF. This is why to get more efficiency from IF you should schedule your sleeping routine according to your fasting period. However, there is no such rule that you can’t eat after 6:00 pm. Only the eating period and fasting period are already determined in IF.
Intermittent Fasting’s Goal
You can adjust these periods according to yourself. You can choose when to start fasting and when to eat, it depends on your lifestyle. If you wake up so early in the morning, it can be late to have your first meal at 1:00 pm or if you are working late, it may affect your energy and quality of your life to have your last meal at 6:00 pm. Intermittent fasting’s goal is to increase your quality of life, not to reduce it.
That’s why feeling good is the first rule. If you feel like you are suffering while you are doing intermittent fasting, in the short term, you may lose weight but in the long term, it may cause serious problems. Do not proceed if you are feeling this way. First of all, I want to talk about the 5/2 method. According to this method, while you are eating normally 5 days a week, you have to fast 2 days.
You have only 1 meal while you are fasting. And the number of calories you get during the fasting period should be about %20 of the calories you are supposed to consume in a day. So you spend the day with quite low calories Of course, it is allowed to consume drinks such as water and mineral water which have low calories. It doesn’t have to be two days in a row, you can determine which two days will be. Still, it didn’t seem convincing in the long term. I’m not thinking about trying that.
16 Hours Of Fasting And Eating
The second method is eating at a certain window of the day and fasting at certain windows. This method is divided into 3. The first; 16-8 method: This method involves; 16 hours of fasting and eating for the remaining 8 hours what you should consume in a day. Another method is the 18-6 method: This time fasting period is extended by 2 hours. You have to fast for 18 hours and can eat anytime in 6 hours.
Another method is 20-4: I don’t think it is suitable to start. You have to fast for 20 hours. Rest of the 4 hours you have to get the number of calories you need to get in a day. Generally, you have only 1 meal. I think this method is a real advanced level. I don’t think that I will do this. By the way, I should point out that during the fasting period you can consume drinks with no calories.
To avoid dehydration, you need to consume a lot of liquid. you can consume mineral water but not with fruit flavor. You may add some lemon inside. You can drink tea and coffee without sugar. Another mistake should be avoided; not eating enough while in the eating window. like making so many calorie deficits as you are in the fasting part. Not eating enough during the eating window can cause your body to constantly secrete the hunger hormone. This can be made harder for the fasting part.
The 16-8 Hours Method Fast
Not feeling satiated can cause the body to protect itself. Another thing, trying to obey the times too strictly. this is already a new order for you. it can take a while for the body to get used to it. If you are starting at 10 am, you don’t need strict rules like ‘I cannot start to eat at 9:59 am or 10:01 am.’ Of course, it is important to start and finish at the same time to make the routine. but it will not be a problem in small shifts. Research that I’ve read, verified that small shifts may not be a problem.
Another element to be considered is sleep patterns. Sleep is very important both during the body health and weight loss process. Quality sleep is important because the hormones secreted during sleep will speed up fat burning. Let me talk about which method I’ve been doing for how long. I’ve been doing the the 16-8 method which is the most suitable for me. It’s been about two weeks, today is the 13th day. I am eating two times a day; breakfast and dinner. I don’t feel that I need to eat lunch because I don’t have a very active life.
Routine Eat During The Day
If I feel hungry at noon, I drink a glass of kefir or Iran. or I eat yogurt, maybe a portion of fruits. I start my day with breakfast Generally, around 10:30 am -11 am. and I eat my dinner from 6:00 pm – 6:30 pm and I complete my eating period like that. Then I consume calorie-free drinks like coffee, tea, and mineral water. Honestly, I don’t have any difficulty, I don’t have my eye on the clock.
I feel much more comfortable not thinking about what to eat during the day. I would like to convey the changes I’ve observed in myself over these two weeks: First of all, I have a minor stomach problem. I haven’t had any pain in my stomach since I’ve been doing intermittent fasting. Even though I ate syrupy dessert. As I said, yes, I am trying to eat a balanced diet but I am not doing too many food restrictions. while in the eating window, I also have eaten the syrupy dessert 🙂 and in normal circumstances, my stomach would be burned after some point.
But nothing happened and it makes me so happy about it. I wake up very slightly in the morning because there is a time difference between my last meal and my sleep. Yes, I feel the hunger right, but even this feeling makes me feel good. In the same way, I fall asleep comfortably at night. Normally, I could easily fall asleep, but it provided extra comfort to me.
A Healthy Diet Is Intermittent Fasting
Sleeping on an empty stomach makes you feel so light while sleeping and waking up and this feeling makes you happy after some point. The biggest change in my diet was, quitting eating anything that contains calories after dinner. And it helped me a lot in creating a huge calorie deficit. Because I might have an emotional eating disorder. I’ve mostly been eating without feeling hungry for a long time.
I ate like this almost whole the quarantine. When I felt hungry, I learned to drink water first and wait a bit. It is a good solution to understand if it is real hunger or an emotional one. In this way, I cut out the calories that I consumed without feeling hungry. And the most curious thing about this diet, yes, I’ve lost weight. I wasn’t overweight. I was just above my normal weight because of the weight that I’ve got the quarantine.
I guess, I lost these kilograms easily because they hadn’t settled into my body yet. I’d say it was easy for me to get closer to my normal weight. I am sure that Intermittent Fasting was beneficial to this process. because I didn’t practice any other diet or extra things. The only diet is Intermittent Fasting. I saw the 62 kg on the weight scale in quarantine and I hadn’t noticed that I’ve gained weight that much. It was almost 5-6kg more than my normal weight. After two weeks, I weighed in this morning.
I’ve reduced it from 60kg to 57.5kg as I see this morning on the weight scale. I am happy to get closer to my normal weight. I can say this is my normal weight. Losing 2.5kg in two weeks looks so normal. I lost health. But I cannot say that I’ve lost 2.5kg from the fat of my body.