Comprehensive Guide to Intermittent Fasting

Guide to Intermittent Fasting

While selecting another diet plan means you have to think about what is suitable and inadvisable to eat in a routine way. Set in mind that by choosing to consume whatever you can, it will become demanding to generate a strict diet. 

And significantly, not everyone has the strong intentness to maintain it for a long period. Intermittent fasting is not just about what you can or cannot eat, it’s about a lifestyle change – a major cause of why intermittent fasting differs from other diets.

What Is Intermittent Fasting (IF)?

Fasting has been continuing throughout human advancement. Ancient hunter-harvesters didn’t have grocery supermarkets, refrigerators, or grains available year-round. However, they couldn’t search for anything to eat. 

As a result, humans were able to work without food for a long period of time. In fact, fasting from time to time is more reflective than eating 3–4 (or more) foods per day. Fasting is also often happened for religious or spiritual causes, containing in Islam, Christianity, Judaism, and Buddhism. 

It doesn’t notify which foods you should consume or when you should intake them. In this respect, it’s not a diet in the proper sense but more adequately mentioned as a dieting pattern. Common intermittent fasting process includes daily 16-hour fasts or fasting for 24 hours, twice a week.

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Intermittent fasting methods

There are various ways of following intermittent fasting.  All of which include separating the day or week into consuming and fasting periods. During the fasting time period, you can intake either very little or nothing at all. These are the most popular ways:

  • The 16/8 method: The rules followed in this method is called Leangains protocol, it includes skipping breakfast and controlling your regular eating period to 8 hours, such as 1–9 p.m. Then you can fast for 16 hours in between.
  • Eat-Stop-Eat: This way includes continuous fasting for 24 hours, once or twice a week, for example by not consuming anything starting from dinner one day up to dinner the next day.
  • Follow 5:2 diet: With this method, you can intake only 500–600 calories on two continuous days of the week, but keep the normal routine of eating the other 5 days.

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How it affects your cells and hormones

When you are on fast, many things take place in your system for cellular and molecular reaction purposes. For example, your body tries to modify hormone levels to create stored metabolism more accessible. Your cells also start the essential repair methods and deploy the expression of genes. 

Here are some modifications that happen in your body when you are on fast:

  • Human Growth Hormone (HGH): The levels of growth hormone, elevates as much as 5-fold. This has advantages for extra fat loss and muscle gain.
  • Insulin: Insulin sensitivity enhances and levels of insulin lower dramatically. Lower insulin stages make stored body fat more accessible.
  • Cellular repair: When fasted, your cells start cellular trigger processes. This involves autophagy, where cells assimilate and flush out old and dysfunctional proteins that develop inside cells 
  • Gene expression: There are a lot of steps of changes in the working of genes related to durability and prevention against disease

Benefits of Intermittent Fasting

1. Intermittent fasting reduces your blood sugar and insulin (and prevents type 2 diabetes)

Blood sugar (glucose) and insulin levels both increase when you consume junk foods (especially when you eat carbs). 

If you have abnormally high blood sugar or insulin, that’s another method of considering you’re on your path to having type 2 diabetes (the most common type). Or you are already suffering from it. 

It also experiences all sorts of severe complications such as blindness, kidney failure, heart attacks, amputations, and more diseases). So what’s the best solution to control the blood sugar and insulin and to avoid diabetes?

2.  Intermittent fasting avoids the risk of chronic diseases :

Having diabetes fortifies your chances of having every other chronic disease. Heart problems, stroke, dementia, obesity, cancer, kidney damage, you name it. So instead of over-complicating problems, here’s the easy logic: 

Anything you are trying to lower your risk of type 2 diabetes (like fasting!) will also automatically avoid your chances of most other chronic diseases.  And if you are able to lower your risk of other chronic issues, you’ll be saving yourself from dying at a premature age or becoming ill. That’s probably a nice thing. 

Ghee is a good choice for refined or vegetable oils when we want to cure heart health. If intake is on a daily basis in moderation, cow ghee can reduce the bad cholesterol and promote overall health.

3.  Time-restricted eating helps you sleep better

Just like we have a Circadian rhythm that is useful to recognize light and dark exposure, we also have related foods. The light/dark cycle is regulated by the brain, while the food cycle is stimulated by the liver. 

In his book, The Circadian Code, Satchin Panda mentioned his extensive research about food scheduling and how it impacts our health. Here’s the bottom line: Food intake in a shorter span of time, and complete your dinner at least a few hours before going to sleep cause to higher quality and more quality sleep. 

In contrast, if your intestines are still triggering to digest food when you are in sleeping mode, your two circadian rhythms will be out of rap. As an output, you may not have the full health advantages of sleep.

4.  Intermittent fasting stimulates your brain working 

If you involve a very low carbohydrate in the diet, your body initiates the generation of something called ketones (hence, the ketogenic diet).  Ketones are also the best energy source for your brain to become faster in every field. And it turns out, fasting is vital for your brainpower. During the fasting period whenever you are on to consume food then always include a keto diet like pure desi ghee. 

5. Improved Results for Individuals Recovering from Stroke

Managing healthier cholesterol levels along with lower blood pressure, as formerly mentioned, imperatively contributes to reducing the risk of stroke. Although, intermittent fasting may provide additional benefits connected to strokes. According to nutritionist suggestions about fasting that could act as a safeguarding mechanism for the brain, assisting in stroke recovery, attributed in part to IF’s anti-inflammatory impacts. While such a conclusion is demonstrated from animal studies, the requirement for human research on the influence of IF on strokes is acknowledged.

6. Increased Cell Turnover

The intermittent fasting procedure, including periods of rest, encourages autophagy, a pivotal detoxification function that extracts out damaged cells, having an interval from eating and digestion tends to grant the body an opportunity to recover and remove the cellular debris that accelerates aging. According to the nutritionist, paying attention to time-restricted feeding can lead to regulation of cell growth. 

7. Improved Insulin Sensitivity

Experts recommend that intermittent fasting could potentially add towards stabilizing blood sugar levels in people suffering from diabetes by “resetting insulin,” even though further research is much needed to confirm this impact. The concept is derived from the notion that calorie restriction may improve the insulin resistance, a main indicator of type 2 diabetes, as signified by a study published. Fasting, specifically the type connected with intermittent fasting (IF), encourages a decrease in insulin levels, potentially minimizing the risk of type 2 diabetes, according to the study.

Read more : Ghee benefits the brain.

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How Desi Ghee is used in the Keto diet:

Grass-fed ghee in the keto diet and meant to be a keto diet that reduces morning hunger makes your fastings easier. How to include ghee in the keto diet. Healthy salads are one of the favoured intermittent fasting recipes. 

You’ll use ghee for a healthy topping. Besides the direct topping of pure ghee, you’ll use flavours of ghee like garlic ghee, pink salt ghee for garlic flavour and also for salty taste, respectively. You can use desi grass-fed cow ghee to make keto-friendly bulletproof coffee. 

Bulletproof coffee is nothing but one can easily have in intermittent fastings or in keto recipes where ghee is a trending worldwide alternative for everyone nowadays. The high calorie of ghee delivers energy and the fat content of ghee enriches the purpose of this special coffee by lowering morning hunger. 

Ghee includes a low carbohydrate level, and therefore it acts as a wonder for diabetics as they offer low carbs for foods. Ghee is loaded with healthy fat and it includes vitamin K2 which is useful for our body to infuse the essential vitamins that our meals can consume. 

This further is useful in controlling high blood sugar levels, promoting better management of diabetes. Macrobiotic nutritionists and health coaches suggest that pure desi ghee is a medicine for diabetics.

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“Intermittent” fasting typically considers short-term, daily fasting. That’s why it’s also called “time-restricted eating” (TRE). If you’re striving with high blood sugar, blood pressure level, obesity, there’s a good possibility that intermittent fasting can be useful.  

The content of fatty acids in ghee regularizes in metabolizing and controlling high blood sugar. When a spoonful of ghee every day aids nutrition to rice, it is a good choice for diabetics as it triggers the digestion of the sugar present in rice generously. 

Ideally, ghee made from the milk of desi cows offers maximum advantages. If you wish to follow daily intermittent fasting, start with a slow procedure and make it a habit. Give your body some time to acquire or adapt, and you can have a smooth start. 

As ghee has immense health benefits for many diseases as ghee is helpful to manage the fasting process. Ghee in moderation can be useful for a healthy system. For having ghee benefits you can buy ghee online: