Intermittent fasting is a growing trend in the health world. There are many benefits to intermittent fasting, including weight loss and improved mental clarity. I have been practicing 15 9 intermittent fasting for the past month, and have seen amazing results.
In this blog post, I will share my own experience with intermittent fasting, as well as the benefits that I have experienced. If you are considering trying intermittent fasting, or if you are curious about what it is all about, keep reading!
What 15 9 intermittent fasting is
15/9 intermittent fasting is a type of fasting that involves fasting for 15 hours and eating for 9 hours.
This fasting is the modified version of the famous 16/8 intermitted fasting. For more convenience, many people are doing the modified 15/9 intermittent fasting rather than 16/8 intermittent fasting.
This fasting helps break the stored fats and glycogens faster than usual. This type of fasting has been shown to improve weight loss, insulin resistance, and cholesterol levels. It can also help increase growth hormone levels and reduce inflammation.
15/9 intermittent fasting is a relatively new approach to fasting, so more research is needed to understand its long-term effects. However, it appears to be a safe and effective way to lose weight and improve health.
The benefits of 15 9 intermittent fasting
15 9 intermittent fasting is a type of fasting where you restrict your eating to a 15-hour window and fast for the remaining 9 hours. Although 15 9 intermittent fasting is not as popular as 16 8 intermittent fasting, it can be just as beneficial. Many studies have shown that any fasting time near 16 hours can be helpful for our bodies. This method of fasting has many benefits, including improved insulin sensitivity, increased human growth hormone (HGH) levels, reduced inflammation and lower cholesterol levels.
Insulin Sensitivity: One of the main benefits of 15 9 intermittent fasting is that it can help improve insulin sensitivity. Insulin is a hormone that helps regulate blood sugar levels. When insulin sensitivity is impaired, it can lead to conditions such as diabetes. Intermittent fasting has been shown to help improve insulin sensitivity, which can in turn help prevent or manage diabetes.
Human Growth Hormone (HGH): 15 9 intermittent fasting can also help increase levels of human growth hormone (HGH). HGH is a hormone that plays an important role in regulating growth, metabolism and body composition. Intermittent fasting has been shown to boost HGH levels by as much as 2000%! This increase in HGH can lead to a number of benefits, such as increased muscle mass, reduced body fat and improved bone density.
Reduced Inflammation: 15 9 intermittent fasting can also help reduce inflammation. Inflammation is a natural process that occurs when the body’s immune system is activated in response to perceived threats. However, chronic inflammation can lead to a number of health problems, such as heart disease, arthritis and cancer. Intermittent fasting has been shown to help reduce inflammation by reducing markers of inflammation in the blood.
Lower Cholesterol Levels: 15 9 intermittent fasting can also help lower cholesterol levels. High cholesterol is a risk factor for heart disease and stroke. Intermittent fasting has been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol levels. This change in cholesterol levels can help reduce the risk of heart disease and stroke.
15/9 Vs 16/8 intermittent fasting:
Although, the 15/9 fasting schedule is lesser famous than the 16/8 intermittent fasting, still some people prefer the 15 hours of fasting time than 16 hours.
Because, they may not be able to tolerate their hunger or their food cravings for 16 hours. In context of fasting time, one hour is quite valuable, but still this 15 hours will give you some really good benefits similar to 16/8 cycle.
So, if you are not able to follow the 16/8 intermittent fasting, then don’t worry, you can continue the 15/9 intermittent fasting.
In this article I have given my complete experience of following the 15/9 intermittent fasting for few months.
How to do 15 9 intermittent fasting
The easiest way to start 15 9 intermittent fasting is by reducing your eating window from 16 hours to 15 hours. To do this, you would simply reduce the time of your last meal or snack. For example, if your last meal or snack was at 8 pm, then you could reduce it to 9 pm.
But, usually people do the dinner at 8 pm in USA and they give a “no food ” gap for 15 hours and have their next food at next day 11 am, during their office time.
This would give you an intermittent fasting window of 15 hours, which is what is needed for the 15 9 intermittent fasting approach.
What I did during my time? I usually prefer the dinner at 8 pm and then next day 11 am I usually breaks my fasting.
If you’re looking to get more out of your intermittent fasting experience, then there are a few tips you can use to maximize its benefits.
First, it’s important to make sure that you are getting enough nutrients and calories during your eating window. Focus on eating nutrient-dense, whole foods like fruits, vegetables, lean proteins, healthy fats and complex carbohydrates. You should also make sure to drink plenty of water to stay hydrated.
Finally, it’s important to be consistent with intermittent fasting. This means that you should stick to the routine continuously.
What to eat while intermittent fasting
When it comes to what you should eat while doing 15 9 intermittent fasting, there are a few guidelines to follow. First, focus on eating healthy, whole foods during your eating window. This means consuming plenty of fruits, vegetables, lean protein, and healthy fats. Second, avoid processed foods and sugary drinks during your fast. These foods can trigger cravings and make it difficult to stick to your fasting plan. Finally, remember that you can still drink water and other non-calorie beverages during your fasting period. You should also make sure to stay hydrated by drinking plenty of water.
Additionally, while you may be tempted to drink coffee or other caffeinated beverages during your fast in order to stay awake, doing so can actually make it harder to stick to your fast as it can cause side effects like headaches and irritability. So, stick to water and herbal tea instead. Finally, while it’s technically ok to drink alcohol in moderation during your 15-hour eating window, it’s best to avoid it if possible as it can interfere with the benefits of intermittent fasting.
Although 15 9 intermittent fasting is a relatively simple concept, following these tips will help you get the most out of this powerful health tool.
My 30 days of 15:9 intermittent fasting experience
I started my journey of 15 9 intermittent fasting for 1 month, in order to lose weight and get healthier. I had done my research and knew that this type of fasting was not only effective for weight loss, but could also help to improve my overall health. I wasn’t used to going without food for such long periods of time, but I was determined to stick with it. I’m happy to report that I successfully completed my month-long experiment and I actually lost a good amount of weight in the process. I also made sure to drink plenty of water and herbal tea throughout the day, which helped me to stay hydrated. After the first week, I began to see results in terms of weight loss and my energy levels. By the end of the month, I had lost a significant amount of weight and my cholesterol levels had decreased. Overall, I felt great after completing my month-long fasting challenge and would recommend it to others who are looking to improve their health.
How to stay motivated while following any intermittent fasting?
Intermittent fasting requires dedication and commitment, so it’s important to have a clear goal in mind when starting your journey. Additionally, tracking your progress and reflecting on your successes can help you stay motivated. Finally, having supportive family and friends around you who understand the process can help more than anything.
FAQs about intermittent fasting
Is intermittent fasting for 15 hours effective?
Yes, intermittent fasting for 15 hours can be effective for weight loss and overall health. This type of intermittent fasting has been shown to help boost metabolism, reduce inflammation, and improve insulin sensitivity, making it a useful tool for those looking to lose weight and get healthier.
Can I drink coffee while intermittent fasting?
Although you can technically consume coffee or other caffeinated beverages during intermittent fasting, it’s best to avoid them if possible as they can cause side effects like headaches and irritability. Drinking water and herbal tea throughout the day is a better option when intermittent fasting.
In conclusion, the 15:9 intermittent fasting method has many benefits and is a great way to improve your overall health. It is important to do your research and understand how this type of fasting works before you begin. If you have any questions, please feel free to leave a comment below or share my success story with others.