You have already heard about intermittent fasting. It is the hottest health trend topic in the last couple of years. More than being the fool-proof method for weight loss, it is still curing health issues like high cholesterol, high blood pressure, poor sleep, insulin resistance, and cancer and Alzheimer’s diseases.
Have you heard about its variety? There have been various intermittent fasting schedules available recently. Among them, the 19/5 schedule is considered a popular choice, especially among beginners.
Want to learn more about the 19/5 schedule? Are you looking to try it yourself? Then read this post to learn more about what fasting 19 hours a day can potentially do to your body and overall health.
What is intermittent fasting 19/5?
Generally, intermittent fasting is a time-restricted eating pattern in which you cycle between periods of eating and periods of fasting. The 19/5 approach is fasting for 19 hours and breaking your diet in the 5-hour time frame.
It differs from more common methods like 16/8. Practising this method of fasting will give many health benefits. It includes weight loss, improved blood sugar and cholesterol levels, and potential disease prevention.
The Science Behind the Intermittent Fasting
To understand how 19/5 intermittent fasting works, you must first understand how your body reacts to eating and feeling hungry for extended periods.
The consumed food breaks down into the simpler form of the digestive system. Then the broken food is converted into energy. Now it is universal knowledge that glycogen synthesized from food items is the primary source of energy.
Excess glycogen is stored in the liver and can be transported to other cells and organs to maintain balance. When available glycogen exceeds the requirement, it is frequently transformed into fat molecules and stored in various fat reserves. This mechanism is the principal cause of weight gain.
If you have been in a prolonged period of hunger, then your body experiences an energy deficit. It is forced to seek alternative energy sources to maintain a better homeostasis.
This is when it accesses the stored fat reserves and breaks them down to generate energy. This process, known as ketosis, is one of the most effective ways to lose weight.
With the 19/5 intermittent fasting strategy, you are trying to stimulate the above hunger period and manage your body into regular ketosis. Aside from fat loss, intermittent fasting provides several health benefits.
Who can Take 19/5 Fasting?
Suitable Candidates for 19/5 Fasting: Are you a person who is looking to improve your general health and manage weight? If yes, then incorporating 19/5 intermittent fasting is the best method. Along with these benefits, it improves insulin sensitivity, reduces body fat, and potentially enhances longevity.
Precautions and Contraindications: If you have health issues like diabetes or heart disease, then you should get an opinion from the doctor. Also, pregnant women, elderly individuals, and children should seek advice from a healthcare professional before trying this fasting method. It may not be appropriate for everyone, particularly those who are new to intermittent fasting or have certain dietary requirements.
How to Do Intermittent Fasting 19/5?
Follow the below-mentioned steps to do proper intermittent fasting:
Choose Your Fasting and Eating Windows
With the 19/5 intermittent fasting schedule, generally, you will fast for 19 hours and have a 5-hour eating window. First thing, you need to determine the best time frame that aligns with your lifestyle and preferences.
For example, you can start fasting at 8 PM and end fasting at 3 PM in a day. Again, you can begin your fasting the next day at 8 PM.
Initially, starting a 19/5 intermittent fasting schedule can be daunting. This is because many individuals cannot hold on to their hunger for a long time. So, it is better to try various intermittent fasting methods and gradually step up to a 19/5 intermittent fasting schedule.
Plan Your Meals
The second thing is you need to concentrate on the meals. You will be fasting for 19 hours and will eat your meals in the 5-hour time frame. The food you taking in the 5-hour time should be balanced and provide adequate nutrition.
Try to include a variety of whole foods, such as lean proteins, healthy fats, fruits, vegetables, and whole grains in your diet. Eating unbalanced food makes you feel hungry in a shorter time and thus makes you quit your intermittent fasting.
Then also, hydration is a must. You can consume calorie-free drinks, such as water and unsweetened tea and coffee, which will also help avoid dehydration.
If you don’t want your fasting to be in vain, avoid sugary and overly processed foods. These foods cause a quick increase in blood sugar levels, resulting in energy spikes and high blood sugar levels.
Monitor your Progress
After planning the meal diet, it is essential to monitor your progress. You need to check your energy levels, hunger patterns, and weight loss.
Initially, you don’t see any weight loss or other mentioned health improvements. Try this fasting method for a long time to get proper health benefits.
By doing so, you can kick start your journey with the 19/5 IF schedule and gain its positive health impacts. If you feel discomfort during this fasting method, change your schedule. Stay consistent, be patient, and enjoy the positive health impact you gain from 19/5 intermittent fasting.
Benefits of 19/5 Intermittent Fasting
As already mentioned, 19/5 Intermittent Fasting not only gives weight loss. Beyond weight loss, it provides many health advantages. Let’s look into its advantage.
Weight Loss and Fat Burn: The regular practice of 19/5 intermittent fasting mainly targets the fat in your body. This helps reduce excess fat in your body. Extended periods of fasting induce ketosis aiding in weight loss.
Improved Insulin Sensitivity: Fasting for 19 hours regularly helps to keep blood sugar levels steady. It reduces unexpected insulin rise and improves overall insulin sensitivity. This can be very effective in preventing type 2 diabetes.
Better Mental Clarity and Focus: Fasting, particularly for extended periods, such as 19 hours, can boost levels of brain-derived neurotrophic factor. It promotes mental clarity and cognitive function.
Potential Longevity Benefits: While further research is needed, several studies indicate that intermittent fasting may lower the chance of acquiring life-threatening conditions such as cancer, heart disease, and diabetes, potentially contributing to longer life.
Is 19/5 the right choice for you?
The 19/5 intermittent fasting approach is regarded as a more advanced fasting method. It may not be appropriate for IF beginners, the elderly, or those with underlying medical concerns. Pregnant women have special nutritional needs and require proper meals to support their and their baby’s health. Hence, the 19/5 IF technique is not recommended. When considering the 19/5 IF method, you must make informed decisions depending on your health needs and talk with your healthcare professional.
The Bottom Line
If you are already practising intermittent fasting and want to take it to the next level, consider adopting the 19/5 intermittent fasting approach. Whether you aim to lose weight or improve your general health, making informed decisions and following the advice mentioned above can help you get through 19/5 IF safely and successfully.
FAQs
Who is not suitable for taking 19/5 intermittent fasting?
A person who is having health issues like diabetes and heart disease should not take this fasting. If you are willing to take this fasting, then you should consult your healthcare professionals to achieve greater health impact.
What can you eat during 19/5 fasting?
Consume nutrient–and well-balanced food during your eating window. Also, keep yourself hydrated by consuming water and calorie-free beverages.
Is it safe to exercise during 19/5 intermittent fasting?
Of course, Yes! Moderate exercise during 19/5 intermittent fasting will give you instant benefits. Before combining exercise and fasting, you must listen to your body’s needs and do accordingly.
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