Nowadays, TV, internet and other entertainment are available 24/7. We stay awake longer to catch up on our favourite shows, play games and chat online. We’re sitting down and eating breakfast all day – and most nights.” Extra calories and less activity can mean a higher risk of obesity, type 2 diabetes, heart disease, and other diseases. Scientific studies show intermittent fasting in Can help reverse trends.
In today’s fitness freak world everyone wants to look slim-trim and fit. For this people do not know what they do not do. Things like exercising in the gym for hours and being hungry for a long time are done to lose weight. One of these is intermittent fasting which is very much in trend these days and its effects are also visible quickly. Intermittent fasting is food planning.In which fasting is done on regular time and food is eaten only once or twice by skipping meals. So let us understand today everything about Intermittent Fasting.
Table of Contents
What is Intermittent Fasting?
Intermittent means to eat food intermittently. In this diet plan we skip meals after staying hungry for a long time. Like some people take their meals within 12 hours, some people eat something only after 14-16 hours. Recently, this plan is considered very effective for loosing weight. It’s advised to avoid ultra-processed foods like packaged snacks, sugary drinks, deep-fried items, and most frozen meals. These may harm your health and also negate the positive effects of intermittent fasting. You need to take more fruits and vegetable for being healthy and fit.
Methods of intermittent Fasting
With this diet plan, you fast for 16 hours a day. Experts recommend that you start your fast after dinner, around 7-8 pm, and break your fast the next day around noon or 1 pm. This is considered the best diet plan, as you are less likely to feel hungry after a meal, while getting 7 or 8 hours of sleep. Breaking your fast by 1 p.m. the next day will feel like you’re having breakfast or brunch late.
Eat-Stop-Eat Diet Plan
In this type of intermittent fasting, one or two days in a week fast for 24 hours. This means that if you start fasting from 7 pm on Saturday, you do not eat anything except liquid food till 7 pm on Sunday. In this, you eat normally on other days of the week. It is a natural detox therapy for the body and keeps the digestive system healthy and clean.
Fasting each Alternate days
This method of fasting means that you fast for a full 24 hours every other day. In this IF diet plan, you are allowed to eat up to 500 calories in a day.
Do not reduce drinking water during fasting
There are many benefits of drinking water, because 70 percent of our body is water and drinking water especially during fasting keeps you hydrated all the time. This will not only improve the skin, but will also flush out toxins and reduce appetite.
Do not make these mistakes during Intermittent Fasting
Intermittent fasting can be challenging at times. In such a situation, you should not stop eating all of a sudden, but gradually make a habit of eating intermittently. Avoid doing hard core work out during intermittent fasting. At this time you can only do light exercise or cardio. You must consume nuts or juice before working out. Some women get troubled by the problem of hormones and irregular periods due to changes in their diet and lifestyle. In these cases, if you feel tired, dizzy, have a headache, do not do intermittent fasting during periods.
Who Avoid intermittent Fasting?
- Pregnant or breastfeeding Woman.
- People with a history of eating disorders.
- People with immunodeficiency.
- Individuals having body mass index below 18.5.
- Teens and young children.
- Diabetes patients.
Read other Articles