(Intermittent Fasting) IF

Also known as time restricted feeding.

Before starting my speech, I want to show you something.

_____________ Can anyone guess who is she?

And who is she ___________

She is my twin sister. ___________ You all can easily see she has majorly
transformed from her previous looks.

I am sure that you all are curios to know about the magic of this
wonderful transformation.

The secret of this transformation is IF or Intermittent Fasting.

Good evening fellow toastmasters and distinguished guests and my dear

gaveliors. Today I am going to talk about the recent popular trend and
secret of this Wonderful transformation that means IF.

Actually IF is an eating plan that switches between fasting and feasting on

a regular time schedule.
Research shows that IF is a very effective way to maintain your weight
and prevent or reverse some forms of diseases.

Unlike other diet plans like Keto Diet which focuses on what to eat, IF is
based on when to eat.

That means with IF one can eat during a specific time and fasting for a
certain number of hours each day or per week and that can help you burn
body fat.

Half a century ago it was easier to maintain healthy weight because no TV

or no internet existed.
Nowadays TV, internet and other mediums for
entertainment are available 24/7 and we stay awake for longer hours to
catch our favourite shows, play games and chat online. We are sitting and
snacking all days and if this continued for a prolonged time, we may
become a couch potato and these extra calories and less activities can
become major symptoms of obesity, diabetes, heart disease or other kind
of illness.
It is
It is scientifically proven that IF may help reverse these problems.

According to researcher Mattson, Whether a person is fasting or not he or

she needs energy and after hours without food the body is completely
exhausted its stored glucose and start burning fats to get energy and this
is called as Metabolic switching and IF is based on this metabolic
switching.

(Types of IF)
IF is an eating eating pattern that involves strategically skipping meals
rather than focusing on calories.
There are several ways to do IF but they
are all based on choosing regular time periods to feast and fast.

1. 16:8 method or the TRF (Time Restricted Feeding) method- In this

method you can choose any 8 hours to consume calories or to feast
and the remaining 16 hours to fast each day. For example some
people opt to skip breakfast and fast and then from noon to 8 pm
they feast normally. Research indicates that TRF may prevent
hypertension and reduces the amount of food consumption and
resulting weight loss.
2. 5:2 method- In this method you feast normally for 5 days and don’t
restrict for intake calories and the other 2 days of the week you
reduce calory intake by 1 quarter per day. For eg- Many people
choose 2 days for fasting which are Monday and Thursday
commonly and eat less calories (500-600 calories) and remaining 5
days feast normally.
3. Eat Stop Eat or spontaneous fasting- In this method people fast for
12 or 24 hours period, multiple time in a week and remaining time
eat normally. But there is no fixed time schedule. This depends on
the individual’s preferences.
4. Alternate day fasting- As the name states, fast for 1 whole day then
feast the next day normally. Then continue to fast and feast on
alternate days. Studies state that participants consumed 35% less
calory and lost an average of 3.5 kg or 7.7 pounds by this method of
Intermittent fasting for 4 weeks.

IF has gained immense popularity as a dieting plan in resent years and

some studies have also confirmed that it is an effective weight loss
method and is also one of the most popular diet trends among Bollywood
and Hollywood celebrities like Jennifer Aniston, Scarlet Johnson etc. They
lost weight and maintained their healthy life by IF method. IF not only
affects the body positively but it also impacts the mind positively.
Although it can be consider as a holistic plan and comes with
uncountable benefits but there are a few contradictions for this IF plan
and are as follows-
1. Pregnant women and breastfeeding mother are not permitted for IF
plan.
2. Children and Adolescents are not permitted for IF plan.
3. People using medication regularly are also not allowed to opt for
the IF plan.
4. People who have any history of eating disorder or people with
diabetes are also not permitted to IF plan.
It is a good idea to consult to your doctor or dietecian before starting
your Intermittent Fasting plan.