Intermittent fasting is considered very beneficial in reducing weight. In this diet, one has to stay hungry for a long time. This not only leads to weight and fat loss but also improves metabolism
Health Tips: Intermittent fasting improves the overall health of a person. During this, you are advised to fast for the recommended 16 hours, so today we are going to tell you about the timing and eating pattern of intermittent fasting.
To increase metabolism, it is recommended that you eat every 2 to 3 hours in today’s world. But does eating within a few hours help to boost metabolism? It is unknown whether eating something every 3 hours increases metabolism, but it is certain that eating this frequently increases daily calories. Instead of eating every few hours, eat every three hours.
Overeating leads to metabolic stress by building up more fat in your body, especially around the organs, and it also promotes insulin resistance. In such a situation, fasting or fasting improves the overall health of a person. When you stop eating, carbohydrates fuel from 12 hours to 36 hours. That’s why your body makes fat as a source of energy, this is called the “metabolic switch”. For this reason, you are advised to fast for the recommended 16 hours during intermittent fasting, so today we are going to tell you about the timing and eating patterns of intermittent fasting.
What Exactly Is Intermittent Fasting? This is a food-eating pattern in which a person goes without eating for 12-16 hours and then only eats for 6 or 8 hours. Here we will discuss a common intermittent fasting diet plan, which can be started by switching to an intermittent fasting diet. Here is an intermittent fasting diet plan that you can also use for weight loss-
What you can eat and drink at the time of fasting, when you fast, you have to do it for 16 hours. In this, it is allowed to drink only plain water, chamomile tea, rose tea, ginger tea, black tea, etc. without any sweeteners. Apart from this, you can consume fresh vegetable juices. You are also not allowed any packaged snacks, vegetables, or fruits during these 16 hours.
Beginner’s Guide to What is Intermittent Fast In This is suggested to people at the beginning that you should aim to fast for 12 hours from your last meal and try to maintain it for 14 hours. Then take 16 hours. You gradually increase your fasting stage and drink plenty of water to avoid headaches, so that you can keep yourself hydrated.
How often should I do intermittent fasting? You can do this for 30 days. If you want to lose weight, then you can do this for 60 days, and those who are trying to maintain weight or want to do it for longevity and better health, then they can do this for 2 days a week.
What are the benefits of intermittent fasting? According to research, intermittent fasting helps in reducing weight and also reduces the signs of aging. Apart from this, it is helpful in improving heart health, improving brain functions, and prolonging the life of a person. Along with this, it reduces inflammation in the body and is useful in improving insulin resistance, thereby keeping blood sugar levels under control. It is helpful in protecting against diabetes and many health-related problems.
How Intermittent Fasting Helps in Weight Loss. Your body spends 70-80% of the energy needed in the digestion process, leaving only 20% of the energy left to keep your body healthy. So when you fast, you provide your body with energy for repair. It brings down the level of serum insulin which means- it helps in reducing the fat by reducing insulin resistance. Therefore, eating food for a fixed time helps in limiting calories and reducing hunger, and extra snacks reduce the calorie intake.
There are no side effects of intermittent fasting, as long as you stay hydrated and eat a well-balanced diet, you may not experience any side effects. So you have to understand that, it is not a calorie restriction diet plan, but it is an approach to managing the eating pattern.
How is intermittent fasting different from any other fasting? Intermittent fasting means intermittent fasting i.e. eating patterns similar to Ramadan. Calories are restricted in most fasting, but intermittent fasting is helpful in limiting the time of eating. Some foods are avoided in fasting, whereas intermittent fasting does not limit the consumption of food if the food is balanced and nutritious. Although people eat more on the next day of fasting, hunger and cravings are less in intermittent fasting.
When we should avoid intermittent fasting, people who are unable to gain weight with insulin, cancer, lactating mothers, pregnant women, people dependent on certain medicines, and who have low blood pressure, should avoid it. Always consult your doctor before starting intermittent fasting. Apart from this, if you are healthy, then you should avoid fasting of any kind. In such a situation, it is important that you always eat light food at night because eating heavy food can lead to fatigue.
Which foods should be eaten, while eating intermittent fasting, you should consume fruits, vegetables, oats, brown rice, lentils, lean chicken, eggs, nuts, milk, and milk products.
I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.