OMAD vs 16-8 vs 5:2 | Intermittent Fasting for beginners | The Whole Truth Academy | Shashank Mehta
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- Опубликовано: 19 июл 2024
- How to start Intermittent Fasting for beginners? Which Intermittent Fasting is the most effective for weight loss? What is 16:8, 5:2 and OMAD? If these questions have ever crossed your mind, then you are at the right place!
As a beginner, these various types of IF may baffle you and leave you questioning as to where and how to begin your IF journey.
In episode 2 of this IF series, we cover the various types of fasts: namely, 16:8, 5:2, OMAD and Alternate Day fasting.
We even share tips and tricks for beginners here!
Timecodes :
0:00 - Introduction
1:45 - 16:8
3:53 - Autophagy
4:34 - OMAD
5:26 - Will IF make you lose muscle mass?
6:13 - Alternate day fasting
7:17 - 5:2
7:55 - How to start Intermittent Fasting for beginners?
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Disclaimer: This is not a review video, and is in no way meant as an evaluation or judgement of any particular product. This is an educational video meant for informative purposes only. Also, the content is not intended to be a substitute for professional advice in any manner.
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I was a diabetic and I do Ekadashi fasting 36 hours twice in a month. And also IF 16:8 or sometime OMAD alternatively. I do 20-25000 steps walking everyday. I am 67 and I reversed my type 2 diabetic completely. Food is a medicine. I am 100% gluten-free person.
Wow!! This is amazing! We hope your journey inspires many many people :)
Wooow im a borderline pre diabetic i lost some weight already, i workout and try eat more healthy i lost about 6 kg over this summer since diagnosed
Wow. 20 to 25k steps a day! That's amazing. I'm prediabetic and do 16/8, sometimes the 36 hr fast and 5k steps a day, plus yoga. I haven't had my blood sugar tested since I started doing this 5 months ago, but I imagine it's better.
Regular fasting like 16:8 is not hard even for beginners! People are just so addicted to eating which makes it "hard" for them.
What a crisp and concise way of delivering content. Love it! Looking forward to watching a lot more of such videos from this channel...
Yay! Thank you so much Raghav and welcome to our channel :)
Been doing 16:8 by skipping breakfast for 2 years, and fell into healthy ketogenic diet, fish, salads, etc
Trying to graduate to OMAD, by doing OHMAD first, One & Half Meals, healthy lunch but just a couple of handfuls of non salty roasted peanuts & almonds for dinner! Experiencing lots of benefits!
Should relate this to the numerous ways of fasting in our culture and not just the newly discovered western concepts! Like, water fast, one day a week religious fast etc and do not seed the fasting concept to just autophagy benefits just proven but what our ancients have written…..
Can wait for next video with more details and #4 👌👍🙏
Wow, that is amazing. Thank you for sharing :)
Brilliant... Simple explanation... Thanks😊
Grateful I stumbled upon this series.. Brilliant content. Subscribing to TWT for life..❤️❤️🙌
Thank you so much for subscribing, welcome aboard!
Love the series
Thanks keep following, more on the way 🙌🏾
thank you for this great channel :)
you said Autophagy only kicks in after a long fasting time. How much exactly? After how many hours of fasting does Autophagy starts working?
You are amazing bro....I'm Inspired
Wow, thank you so much :)
Your way of explanation is excellent ❤❤
Thank you so much :)
Pls post a video on circadian rhythm fasting
Your way of explaining is too good all confusion about IF is solved...Thanks
Glad we could solve your confusion
Very nice explain sir God bless you and your family
Thank you so much :)
Great video! In the 8hr eating window, can we have 'snacks' or should the intake be restricted to only 2 meals?
Thank you! Yes, you can, although best to avoid them altogether even during your eating video. If you do have a snack, remember to keep it heathy :)
Also, ensure that you break your fast the right way (we're doing a video on this soon!) first.
Thank you for your sound advice. Can you tell me please if IF is suitable for me , as I have had my Gaul bladder removed
Could please tell that after how many hours after will ketosis and autophagy will kick in? And to how many hours should we pull our fast (apart from the ones where ketosis and autophagy kicks in) to get the benefit
And also do you have any videos regarding how to stop your cravings.... because you know......that is imp. thing to keep in mind while fasting🙃 anyways if you have, can please recommend it
For a beginner in IF , I have a question, if I were to do IF 16:8 window, do I have to be consistent in the my window? For example, if I break my fast starts from 10 am and my last meal will be 6 pm, does it has to be the same every day if I continue to do IF for a few days or months? Or can I break my fast anytime according to when I eat my last meal ( for example:
1st 3 days my last meal will be 6 pm,
4th day I rest and starts again on the 5th day. On the 5th day, do I need to stick to the same time (10 am breakfast and last meal is at 6pm) or can I adjust it to any different time as long as it's 16:8 window?
Awsome video
Thank you :)
Hi
Excellent & informative video. Had a question. Can I have fresh lime with honey and water during IF ? Please advise , thanks
Without honey is ok. Honey would break your fast (this channel has another video on it).
Can I do workout in the morning and skip breakfast and eat lunch and dinner? Is it healthy for kitosis and autophagy?
Oh, and speaking of the 'gym bros'... I've been wanting to hit the gym soon while continue going about my IF routines. Would love to hear a couple of words from your side. What would be the best time to hit the gym? And what sort of IF pattern would suit the gym bros more?
Hey Raghav! There is no exact science to working out during IF. It depends on what your goals are.
For example, if you're looking to train for strength and are limiting your reps to 6-8 reps (heavy lifting), then you can workout in a fasted state towards the end of your fast to capitalize on Human Growth Hormone and burn fat faster. However, this is not recommended for beginners as your body will still be adapting to fasting.
If you're doing short runs, HIIT or similar exercises or reps in the range of 12-15, then your muscles need glycogen and it might be better to have a snack before your workout.
@@TheWholeTruthFoodsYT thank you so much for the reply...
What is we break the IF pattern once in 10 days say on weekends or say on vacations once a month. Does the body get into ketosis immediately after resuming IF or it takes some time? Whats the minimum time period ( say 14 days or 30 days e.g) of continuous IF after which IF benefits start to kick in?
In IF, your ketosis period is limited, unless you're also doing a low carb diet. Because whenever you eat carbs, your glycogen reserves will replenish.
So no, it takes time to get into ketosis towards the end of the fast. There are X gms of glycogen in your body and your liver will not get into ketone production before first processing this glycogen. That said, IF has tonnes of other benefits so don't stress over timing. Be sure to monitor yourself and check against objective results
What about Autophagy? Does the type impact the Autophagy.
Hi. I have GERD and chronic. Does this mean i shouldnt try IF?
Hey, I have a question. If we follow 16:8, and we consume 3 big meals and 2 drinks (1 fruit, 1 veggies and a snack of seeds) in the 8hr period for a gym goer and one who's targeting 3000 calories. Wouldn't that be overload on stomach and digestive system.
Wouldn't eating this pattern cause absorption problem of nutrients?
We will talk about this in a later video. But word of advice - adjust fasting to your workout, goals and eating routine instead of trying to force-fit it. Maybe try different formats to see what works best for you. Experiment with 14:10 etc. Happy fasting!
@@TheWholeTruthFoodsYT I'm sticking to my goals. I am a bodybuilder and model. Aspire to participate internationally. Now though I'm not trying any kind of IF because it doesn't fit my schedule and work. But, if it can get easier and if I am able to adjust my calories and nutrients intake within 8 or 12 hr window, I surely would try it out.
@@anuragcvsr7169 Best to check with your coach/trainer. You can start small with even a 12 hour fast (of which 7-8 would just be sleeping) and then bring it up to 14/16 basis training performance and how your body responds :)
Can I start IF as a type 2 diabetic patient?
Is there a way to measure if we have reached ketosis or autophagy while fasting, so we know how much time it takes for a specific person? Can monitoring blood sugar or pulse or some other marker help in figuring this out?
Ketosis takes some time of repeated fasting. And is also based on your food intake during the feasting period. For example, your liver can hold X amount of glycogen and your muscles can hold Y (there are multiple contradictory studies on this, hence, we're not putting numbers). If you have a high carb diet while doing IF, your glycogen reserves will continue to replenish and you will not enter ketosis.
You can monitor blood sugar using a glycometer or pee sticks. But pee sticks only work for excess ketones in the body. If you're diabetic or pre-diabetic, best to rely on more accurate measures.
There is no strong home-adaptive way of measuring autophagy.
Hope that answers your questions.
@@TheWholeTruthFoodsYT Thank You so much for the detailed response. Looking forward to the next videos in this series 😃
Is it okay to drink water while fasting
Hey sir, I have a question. when doing 5:2 fasting, can i do this on my fasting day:
i eat 700+ calories and finished it right before 7am and then start fasting.
then break my fast right at 7am in the next morning.
Yes, that works. You're basically doing a 24 hour fast in this case.
@@TheWholeTruthFoodsYT one more question sir, when is the best time for weight lifting if im doing 5:2 IF?
For how long we can do Fasting?
I'm doing OMAD for about 1 yr now (Few days I have broken it )
Hey, that totally depends on you and your body. Some people look at IF as a lifestyle while others fast as and when they feel like it. Some people even follow a pattern where they fast for a few days of the week and eat normally for the others. So in conclusion its up to you and you body, if you feel like taking a break then go ahead :)
Hi Sir, quick question does milk in coffee/tea break your fast or is this dirty fasting 🤔 does it affect autophagy/ketosis?
Yes, it will break your fast as well as kick you out of ketosis and stop autophagy
@@TheWholeTruthFoodsYT Thank you! ❤
Any good book to read on Intermittent Fasting can you suggest ?
Fast this way, by Dave Asprey
Hey, found your content very useful. Just a quick question! Untill when is Fasting is a good idea, I mean a year, a month or what is the "Golden Period" till it's beneficial for body.
Hey, glad you found our video useful
The fasting period totally depends on you and your body. Some people look at IF as a lifestyle while others fast as and when they feel like it.
Some people even follow a pattern where they fast for a few days of the week and eat normally for the others. So in conclusion its up to you and you body, if you feel like taking a break then go ahead :)
@@TheWholeTruthFoodsYT Thank you so much
I cant do 8 hr eating window because of my life gym, kids etc so i can do eating window of fasting for 14 hrs and 10hr eating window my life is too hectic i need food
I am doing 20-4 window,
Can I have Apple cider vinegar after my morning walk?
And from which hour autophagy start
That's amazing!
ACV helps keep hunger pangs at bay, but if consumed in large quantities it will break your fast. 1 tbsp of ACV has 1g carbs and 3 calories and wont break your fast.
We have covered ACV and many other foods/drinks in this video - ruclips.net/video/QhGrskoTFv0/видео.html.
Hope this helps :)
Also, having chai/milk in between isn't recommended is it?
During your fasting period only water, green tea and black coffee are recommended.
Sir can I drink warm lemon water in fasting period during 16:8???
Yes, you can. To know know more on what to consume during your fasting period you can watch this ruclips.net/video/QhGrskoTFv0/видео.html
Hope this helps :)
Is it advisable to exercise during the fasting period?
Short answer - yes.
Long answer - yes but understand your body first. Also depends on the type of exercise you're doing. If you're doing, say HIIT, then your muscles need glycogen to be more effective. If your goal is weight loss, then working out at the end of the fasting period will work best since your glycogen reserves will be limited at this stage.
Your body may take some time to adapt to fasting, so go easy on it :)
Also, don't worry, just fast! :D
Hey, thank you so much for writing in.
A workout uses stored glycogen for energy which helps in depleting the glycogen stores faster and ketosis kicks in faster. But working out in a fasted state is not as simple or as safe as it sounds.
We will be covering this topic in an upcoming video, stay tuned :)
If I go with 16:8 I have to do it for every day right?
There is no hard and fast rule. You can fast once a week, twice a week or the whole week. It's totally up to you and your goals!
More result if u do it daily but you can alternate days some people do
Is delaying/missing breakfast bad? Or is that just propaganda? I'm not having issues...on my fifth day of skipping breakfast
How long can one practice IF at one strech?
Hey, that totally depends on you and your body. Some people look at IF as a lifestyle while others fast as and when they feel like it.
Some people even follow a pattern where they fast for a few days of the week and eat normally for the others. So in conclusion its up to you and you body, if you feel like taking a break then go ahead :)
Are liquids considered for fasting?
Hey, at 9:39 we mention that the only liquids to consume during the fast are water, green tea and black coffee :)
@@TheWholeTruthFoodsYT Roger that !! Keep going with the good you are doing and from my side i do via the spreading to my circle.
Yay! Thank you so much ❤
I love water
Water is your best friend while fasting!
Will bulletproof coffee break my fast?
Hey Kanchan,
Butter or ghee are calorie dense and will break your fast.
However if your aim with fasting is to achieve and fast in ketosis then bulletproof coffee shouldn't be a problem because it wont hamper your fat burning ability. But otherwise not only does bulletproof coffee break your fast, it also stops autophagy!
We have covered bulletproof coffee and other foods that may or may not break your fast in this video ruclips.net/video/QhGrskoTFv0/видео.html.
Hope this helps :)
i follow 16:8 but somedays it's omad
That's amazing! Happy fasting :)