Intermittent Fasting – Everything You Need To Know
Your full guide and tips for Intermittent Fasting, the new buzzword for your health.
I couldn’t contain my excitement after recently stepping on the scale to find that I’ve dropped 5 kilos (11 pounds) in less than two weeks!
It’s certainly the most – not to mention fastest – amount of weight I’ve lost since picking up over 15 kg in a year. I talk a little more about how I picked up weight after quitting cigarettes and refined sugar here.
And while I’ve definitely upped my workout sessions and their frequency as the summer looms, I have good reason to credit the weight loss to intermittent fasting. By the way, I didn’t even conduct properly until exactly 7 days ago so I’m really mind blown.
WHAT IS INTERMITTENT FASTING?
At its core, Intermittent Fasting (IF) refers to cycles of prolonged periods of complete, voluntary abstinence from food that alternate with windows during which eating is ‘allowed’.
Unlike a conventional diet, where strict emphasis is placed on creating caloric deficits and removing certain foods from the menu, Intermittent Fasting is more focused on timing one’s approach to eating.
While there’s no specification on the quantities and kinds of foods one is allowed to consume during their eating periods, nothing with calories may be consumed during the fasting windows.
Although, for those who intend to torch the weight considerably faster, a significant reduction in calorie consumption during the normal food intake windows is not such a bad idea.
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Amongst a plethora of proven health benefits attached to this system of eating is weight loss and maintenance. Improving one’s overall health, simplifying your life and minimising the effects of aging are all part of the reason why intermittent fasting is gaining all the buzz.
WHAT IT’S NOT
TYPES OF INTERMITTENT FASTING
- 5:12
This approach is considered the most effective catalyst for rapid weight loss. This method requires part takers to choose two days of extremely low caloric consumption in a week.
On the two days, you have no more than a total of 500 calories. You can continue eating normally on the other 5 days of the week.
Further to weight loss, according to TheConversation.com, research also indicates that this method can help with reducing levels of glucose and cholesterol in the blood.
- Alternative Day Fasting (ADF)
Similarly, the Alternative Day Fasting approach to Intermittent Fasting comes with alternating between days in which calorie intake is extremely limited (up to 500 cals a day), and normal eating.
The main difference with ADF is that you are to repeat these cycles every other day of the week, which makes them about twice as frequent as those on 5:12.
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This is partly why weight loss tends to be faster with this approach. The downside to ADF is that it’s often quite unsustainable over time.
This is part of the reason why a high number of those who attempt are more likely stop, after a while, compared to the other methods.
- Time Restricted Fasting
This brings us to the most popular approach of the three. As explained above, this is where you alternative between interval of normal eating and complete voluntary abstinence.
There are three options in this formula.
20:4: Similarly, you can only eat within a four hour window within a day, and remain a fasting state for most of the day. If possible, you can even fit two meals within the four hours, although one full meal and some snacks are more doable.Eat Stop Eat: Some of the more advanced methods include this method, which entails at least two non consecutive 24-hour fasting days.
HEALTH BENEFITS
Weight loss is the main reason most people are trying out intermittent fasting. However, this lifestyle intervention comes with a plethora of health benefits that make it even more appealing.
According to Heathline.com, intermittent fasting can also help with reducing insulin resistance, which contributes to the lowering of blood sugar. That, in turn, can prevent the onset of type 2 diabetes.
Intermittent can also reduce inflammation. While inflammation is your body’s natural way of defending itself from illnesses, injuries, and promote healing, prolonged inflamation is linked to such diseases as diabetes, heart disease and obesity.
IF is also noted for its role in preventing cancer, while stimulating overall heart and brain health.
Fans of the Marvel Cinematic Universe are in for a treat. Disney+ has announced that 1 February marks the arrival of Marvel Studios’ “Black Panther: Wakanda Forever.” The blockbuster will be joining 16 other on the streaming platform.
ABOUT THE MOVIE
Queen Ramonda (Angela Bassett), Shuri (Letitia Wright), M’Baku (Winston Duke), Okoye (Danai Gurira) and the Dora Milaje (including Florence Kasumba) fight to protect their nation from intervening world powers in the wake of King T’Challa’s death.
As the Wakandans strive to embrace their next chapter, the heroes must band together with the help of War Dog Nakia (Lupita Nyong’o) and Everett Ross (Martin Freeman) and forge a new path for the kingdom of Wakanda. Introducing Tenoch Huerta Mejía as Namor, ruler of a hidden undersea nation, the film also stars Dominique Thorne, Michaela Coel, Mabel Cadena and Alex Livinalli.
“Black Panther: Wakanda Forever,” directed by Ryan Coogler and produced by Kevin Feige and Nate Moore, is now playing in theaters.
They are one of South Africa’s most revered music duos.
Their discography packs both blockbuster club bangers and lush delights for lovers of House with a transcendental African sonic flair. And the explosive fallout of Black Motion, which has been splashed across the internet long before reaching the courts, has shocked many.
Loved for their electrifying live performances and awe-inspiring chemistry, Mörda and Smol have always seemed like musical soulmates. But that relationship seems to have reached a bitter end.
In 2022, rumours of their reported split triggered a frenzy on the internet. Following the uproar, the group’s members Bongani Mohosana, who now goes as Mörda, and Smol (real name Roy Thabo Mabogwane), jointly calmed fears that they had fallen out.
It had been said the break would be temporary, as Mörda moved to focus on the release of his solo studio album.
Far from it, it now seems. The parties have escalated things to court.
According to reports, Black Motions have confirmed that they had pressed charges against Mörda for alleged housebreaking and theft.
A court order by the High Court in Gauteng posted on social media has ordered Morda to “restore possession of a recording studio apparatus” to the group by 13 January, at 5pm.
Black Motion shared snaps of the alleged damage caused by Morda – a broken door and stolen equipment.
Tick – Tock
— Black Motion (@black_motion) January 11, 2023
“Always enter like a kitten and leave like a lion. But NEVER enter like a lion and leave like a kitten. Always be humble." #TheRestIsHistory#RemainHumble pic.twitter.com/4R4yI0RGS0
It looks like we won’t be getting a new Black Motion album with Mörda anytime soon.
Reality Shows
Inside the Big Brother Titans Premiere!
South Africa and Nigeria unite under Biggie’s roof.
Sunday, 15 February 2023, marks the roaring arrival of BBTitans.
WHAT YOU SHOULD KNOW.
The highly anticipated social experiment brings under Biggie’s roof housemates from both South Africa and Nigeria. And for 72 days, we will be splashed with the finest in South African and Nigerian swag, banter, romance and all the trappings of a fun-filled, dramatic and – we’d hope – an entertaining show.
A first of its kind, the social experiment assembles the most colourful personalities from the two nations to outwit, outplay and outsmart each other in a bid to get their hands on a massive bag, life-changing bag!
In addition to a number of lofty prizes that will likely be on the line throughout the season, the winner of the show will also be walking away, a whopping grand prize of US $100 000 (over R1,7 million) is up for grabs for the one who trounces his Housemates to charm audiences across the continent.
That’s not all; the amount of social capital, celebrity and opportunities for lucrative brand deals after the show, all form part of the career-launching lift-off that comes with being on the popular franchise.
Both Big Brother Mzansi host Lawrence Maleka and Big Brother Naija’s Ebuka Obi-Uchendu will co-host this debut season.
Fans of Big Brother Mzansi and Big Brother Naija in the diaspora are not left out as Showmax will stream the show in the United Kingdom, New Zealand, and about 50 other countries.
Black Panther: Wakanda Forever to land on Disney+ in February
The Shocking Fallout of Black Motion
Inside the Big Brother Titans Premiere!
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