Chloe Ting
1 WEEK of Intermittent Fasting | My Thoughts, Tips + Before After Results
Hey guys! This is the results of my intermittent fasting attempt after 1 week and 10 days! I've shared some of my tips from what i've learnt from my experience and also articles that i've read.
I've talked about the benefits of intermittent fasting, how to do it, my results, my personal tips and who shouldn't do it!
I find that the result is more prominent after 7 days. It's because my body is more efficient in burning fat at that point.
Here's my what i eat in a week video for WEEK 1 of int fasting:
I hope you find this useful. It was good for me because i love to binge so intermittent fasting helps me with binging. I stopped fasting for 5 days and now i'm back on it. I have another what i eat in a week video coming up this weekend so do check that out too!
Hey everyone! Today, we are going to talk about intermittent fasting. So as the name suggests, it is fasting so you're not eating for a period of time. Nothing at all, other than just like some water, BCAA, coffee or tea. Intermittent fasting is not a diet. It is a pattern of eating, so it is not about restricting calories It's about a change in habit when it comes to eating So there's basically a change in lifestyle. Intermittent fasting has been so popular. It's everywhere, there's tons of research about it, and there's a lot of favorable results when it comes to losing fats and maintaining muscles. I'm going to talk about the benefits, how to do intermittent fasting, show you my seventh and tenth day results, some useful tips and also talk about the cons, and who shouldn't do it. So let's talk about all the benefits about intermittent fasting because it gets me excited. It trains your body to burn fat by being metabolically flexible. So fasting as little as 16 hours, which is why I did, is going to help you to burn body fat more easily What happens is that your glucose level drop Basically the sugar in your blood drops when there's no more food in your system So what happens is that your body is gonna turn to the fat in your body as a source of energy And that's when you burn fat Simple. So that's the reason why intermittent fasting helps you to be more metabolically flexible. You're able to use carbohydrates and also fat as a source of energy: carbohydrates during the day when you're eating and fat when you're in the fasted mode The second benefit is that you're gonna be able to maintain your muscle mass and burn more fat and also, potentially increase your muscle mass. So to understand how this works, you need to know how your hormones and how your body works. So there's two main big hormones that we hear all the time when it comes to losing weight and gaining muscles and that's the human growth hormone and also insulin. Human growth hormone is basically a fat burning hormone- the hormone that's responsible for growing muscles and also is an anti-ageing hormone, So it is the hormone that you want in your body. Insulin on the other hand triggers fat storage. It doesn't necessarily make you fat Overeating does that, but in the presence of insulin your body can't burn fat. It is the dominating hormone. So what causes a spike in insulin? Basically every time you eat. It doesn't matter what you eat, every time you eat there's gonna be an increase in insulin. So that's why intermittent fasting is great because your insulin is gonna be low when you're in a fasted state and that's when you burn the most fat So your body goes into the fasted state after about 8 to 12 hours since your last meal. That depends on what you ate as well. During this fasted state, your insulin level is gonna be really really low and your growth hormone is going to increase so that's gonna help you to burn fat and also grow muscles. The third benefit is that it improves your metabolism. According to Zona et al. and also Menzal et al., there's an increase in metabolism from 3.6% to 14% Number four: less binging because you only have eight hours to eat and the chances of you binge is tons less now, tons. Number five: the chances of calorie intake is possibly lower. Although it's not about calorie restriction But because you only have eight hours to feed yourself the chances are being calorie deficit is a lot higher than you know, feeding normally So the sixth reason is that it helps you with your hunger hormones because your blood sugar is more steady So that's going to help you to create less sugar Number seven. This is impressive because it helps to slow ageing. Number eight. I personally have experienced this. I felt a lot stronger. During intermittent fasting I can lift really heavy I think that's because of mental clarity. So yeah, those are some of the benefits and that's the reason why I'm trying this out So I'm gonna be continuing doing this for the next couple of weeks So do check out my “what I eat in a week” video to see what I eat, and how I feel You could also check out my previous year and see what I ate for the first week of intermittent fasting I had lots of good meals so I was not starving myself and it may help you to decide whether you want to start intermittent fasting Let's talk about how we can do intermittent fasting. So you can do this 16 hours of fasting and 8 hours of feeding period, or you can do the 20 hours of fasting, 4 hours of feeding period. Or the 5-2 method. So there's tons of ways to do intermittent fasting, but personally I think the 16/8 method is the easiest you start with twelve hours of fasting first See how you feel, listen to your body. I didn't jump into 16 hours straight away. The first day I had to snack on some cashews and a lot of it is just in your head. The hunger can be mentally or physically, but a lot of times the hunger that we feel are all mental, because we're so used to eating a certain way. So it's just because of our previous eating habits So yeah, try to ease yourself into intermittent fasting if you're thinking of doing it So now I'm going to show you a clip of how my body looks like after a week of intermittent fasting So I'll show you a before and after and you can definitely see that I've lost some weight around my belly So this is how my body looks like after one week of intermittent fasting. I'm not squeezing my abs I'm not tensing my abs. I'm not sucking it in this is how it looks like naturally right now I can definitely see that I have lost a little bit of weight around my belly. So week one has been great but obviously the first couple of days are always the hardest But yeah as you can see I haven't restricted my diet much at all. I'm pretty happy with the results so far. You know it's okay. It's pretty good. So I'm getting ready to weigh myself Here's the weighing scale… oh, is that in the frame? yep one! ki-lo! So this is how it looks like after 10 days I'm not sucking in, I'm not pushing it out. I'm just letting it rest at the natural position I can definitely see that I've leaned out a little Definitely on my belly because that's the first place I can see a difference when it comes to losing weight. But yeah you can see a massive, massive difference because after all it has only been ten days, like, there's no way that you can lose so much weight in ten days. That's just unhealthy So, yeah I'm pretty impressed by the results and that's because I'm eating healthy now as well because I was eating like crap when I was overseas so Yeah, it's looking a lot better So now I'm gonna give you a couple of tips when it comes to intermittent fasting because it can be quite challenging at the beginning So I personally think drinking tea helps a lot. You can also drink black coffee with stevia You can also drink BCAA in the morning? I've just started drinking BCAA before I train. I have a balance of macronutrients So I have a balance of carbs protein and fat. Having more fat in your last meal is gonna help you feel fuller for the whole night Don't eliminate carbs Don't forget to eat carbs and also have tons of fiber because fiber is going to help you to fill it up to Drink lots of water sometimes you're just thirsty. You're not actually hungry. Go for a walk. You're probably just thinking about food the whole day. So that's the reason why you're obsessed about eating something Sometimes it's just in the head. Go out for a walk, distract yourself, and you're probably not even hungry. It is called mental hunger And that's a real term. And get enough sleep, because if you don't sleep enough, your hunger hormone is gonna spike up your cortisol level. It's going to spike up so just make sure you sleep enough every night So now I'm gonna talk about all kinds of intermittent fasting and also the people that shouldn't do it. Number one: There's a chance of a decrease in muscle mass if you are on calorie deficit diet while intermittent fasting as well So you don't want to decrease on muscle mass because More muscle mass means higher metabolism So ideally you want to increase in muscle mass, not decrease your muscle mass. And number two: it is not suitable for people with eating disorder So if you have an eating disorder you might be more obsessed about the rules of intermittent fasting: when you should eat, what you should eat.. It is possible that it's gonna make your eating disorder worse. People who are already really stressed out. So basically if you have a very high cortisol level. Number four is that you're pregnant. Don't do it if you're pregnant. That's just not healthy Number five is that if fasting has caused any emotional and psychological disturbance. If you are not happy, if you get really upset about it don't do it. If you don't like it, don't do it. Number six: This is something that I haven't experienced because I've only been on it for a while. Some women lose their period while they are on intermittent fasting So I guess that depends on the individuals and also your approach to intermittent fasting Maybe they were doing the more intense intermittent fasting So we don't know but some women lost their period while they're on intermittent fasting So I guess the best thing anyone can do is to experiment it themselves Maybe try out 14-hour fast first, and see how it goes. So yeah, that's all for me today. Give this video a thumbs up, drop me a comment if you're gonna try it out Or if you think this is just stupid, just let me know down in the comments I've also written and added it on my blog about it because I just can't fit everything into this video. It's just so much more to say, but you know it's getting too long so yeah, that's about it for today And the next video is going to be a “what I eat in a week” video. I'll see you guys on Sunday, bye!
#WEEK #Intermittent #Fasting #Thoughts #Tips #Results
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after one week youre not in a position to give any advice
Hey Chloe! Your video is very inspiring. I am through the first week of intermittent fasting and I love it.
What about during the period
Ask your Muslim friends how they survive the mon & thirsday fast, three white days and Ramadan..
Wait is it true that if I fast my metabolism will slow down?
i have tried intermittent fasting for 2 weeks and i didn’t lose weight
The easier way to ease into fasting is clean up the food for a week or two no snacks eat your regular meals but get used to not snacking then start the fasting hours. That’s how I did it and it was easier I jumped right into fasting at 19:5! I only kinda feel the hunger at 12 and eat at one then stop eating at 6 and I lose two lbs and two inches on belly after two days! Probably whoosh effect as they explain in Leto even though I wasn’t doing keto haha same concept. I love the book by gin Stephens called fast feast repeat it tells you all you need to know and she makes it easy!
Are you exercising as well as intermitten fasting or just using the fast to loose weight?
when I have to start IF? I mean…I have to start it after wake up and wait until the 16 hours finish?? sorry but I didn't understood it
lookin' fit
Hello, could i do 21 hours & 12 hours in alternating day? Is it possible to make less sugar in my body?
Thanks in advance.
Thanks for the video 👍.
I am gonna do this I am right now 64.25kg I wanna how much I will lose my weight by this method
I am going to do intermeting fasting for 1 month whish me luck
Do you exercise while fasting?
A LITTLE TIP HERE 👉 Sleep long enough.
Why?
Because while you sleep you are still fasting so if you sleep longer u have a shorter time of experiencing mental hunger because you aren't awake that long . (If that makes any sense) 😃
Breakfast is called BREAK FAST for a reason because you are breaking your fast from sleep. That's all I have to say. (If you want more tips u can reply to my comment to ask for some)🤗
Also in the con list is if the person is on medication.
Incidentally people have said that I look in my early 40's and yet I am 59
its true i've done strict lowcarb and IF it was so stressful and i didnt felt good plus my weight was the same. .but when i did dirty lowcarb+IF+ calorie deficit i felt better no stressful dieting i only ate healthy carb sometimes small snacks but still loosing weight everyday and felt stronger
So starve yourself to lose like 4 lbs in a month. Just stop. Go excercise and stop listening to skinny 25 year old chicks on the web. When you need advice for anything seek an adult who has done it. Not a kid. She is rediculous. Skinny Asian kid who was never fat telling us about losing weight. STFU
Thanks Chloe ! ❤️
There is more fat on a chip. I don't think a skinny chick has any credibility. A joke.
I'm starting IF today 16. 8
Tell u guys after result
Plzz encourage me bcz I'm super lazy 🤣
I've been doing intermittent fasting for 8 months now! And it feels amazing and good. I do it by skipping dinner/supper. It's been good and I feel healthy. Basically I eat only fruits for breakfast and only vegetables for lunch. I'm from India ..so, eating vegetables as a lunch doesn't scare me so much.. because we have many many ways to do it. Then little by little I added carbs to my diet. The carbs i eat are either Wheat or millets. And I avoided white rice,sugar, dairy for the whole time. Now my physical health,mental health is doing Good .I also have had some anxiety issues and then this life style helped me psychologically also.And most importantly workouts .It can start from just 10 squats or walking. But it should start at some point! Hope this helps!❤️
can i do workout while fasting?
which time is best for the fasting?
I can't stop staring at her hands clapping while she talks. So distracting and annoying lol.
Thank you for all the tips. 🙂
I have started Intermittent fasting with 16:8 method and in the morning I follow your 2 weeks fat burn exercises . Hope I will get better result . Finger crossed 🤞🏻