Intermittent fasting, BMR and BMI questions answered


I received questions from people trying IF (Intermittent Fasting) for the first time. Firstly, pat yourself on the back, it’s not easy. For me, working out in addition to IF helped to decrease my body fat percentage and my measurements changed:

IMG_3320
Happy abs, pre workout

I’m getting questions about IF. They want to know details about what’s right for them food wise, time of eating windows, fasting times and yes all of these are great questions. The first thing you must do is:

knowthyself

And the two things you must know are your BMI (Body Mass Index) and your BMR (Basal Metabolic Rate). Click to go see more information on BMI and BMR as well as get to the nifty calculators. How many calories should you eat to lose weight? A good idea when beginning is to decrease the amount of food you are eating currently by about 10% to 20%. Another tip is to add small amounts of raw vegetables and a lesser amount of raw fruit. And when I say add, I mean add more. In addition to what you are already eating, add more vegetables.

Wash well and eat the skin if it’s edible. That’s where you’ll be getting the vitamins and fibre. You need that fibre to keep you full for longer. After you calculate your BMI and BMR, you will have an idea of where you stand. After this, you can reduce your calories per day by a very small amount and if you can, try Intermittent Fasting. Remember, Intermittent Fasting may be difficult for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc.  If you have an issue with these, I highly recommend you check with your doctor or dietitian before changing your eating schedule. Just in case. 

Those who believe in the benefits of IF say that while the body is in a fasted state, growth hormone is increased and insulin production is decreased. This in turn produces an ideal situation in which the body can burn fat and build muscle. I can’t say for sure because I have not measured these hormones but for me my fat decreased and my muscle mass increased.

So many of you have such great questions and comments. Please leave them here if you feel ok with that, since it helps others! xxSerena

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