INTERMITTENT FASTING

What it is and How to do it?

There are all kinds of workout regimes out there but workouts are not the only thing that can help you loose those extra inches. There have been all kinds of development in this field too. One of the things that don’t require you doing intense workouts is Intermittent Fasting. Intermittent Fasting is a dietary approach that involves eating only during certain hours of a day and fasting for the rest.

HOW TO DO IT AND WHAT ARE THE APPROACHES?

There are various approaches depending on whether you are a beginner or an expert. You must remember that that should start easy and not start with the hardest part first thinking it would fast track the weight loss process. Let’s begin:
1. The 16/8 approach: It involves fasting for 16 hours and eating only in the eight hour interval. Your diet must be controlled and full of proteins for energy. You can easily pencil in two to three meals a day. This diet requires you to have your dinner by 8 pm and then eat nothing till lunch i.e. skip breakfast. If this timeline is tough for you to follow, you can go in for 14/10 approach. Again, you will be fasting for 14 hours and can eat in the 10 hour interval. This way you won’t have to skip your breakfast if you have your last meal by 8 pm.
2. FAST DIET: Also known as 5:2 diet. It involves having your regular meals 5 days a week and doing intense fasting for 2 days. During intense fasting you limit your calorie intake to 500-600 instead of your regular 2000-2500 calories (depending on your age, weight, etc).
3. ALTERNATE DAY FASTING: As the name suggests, in this approach you fast every other day. During the fast period you can drink as many fluids as you want but they all should be free of calories.
4. EAT STOP EAT: This involves fasting 24 hours once or twice a week. However one must be careful while pursuing this diet because not enough nutrients go inside your body and it could lead to low blood sugar levels and low energy levels.

You can pursue these diets according to your body but remember not to push yourself too hard. If you are able to develop a resist food after a certain time, make sure that you re regular in your approach because fasting takes time to show the results. Another important point to keep in mind is to not consume high calorie meals during your eating window. You must only take in your normal diet. You will not loose any weight if your eating window is full of high calorie meals.

ADVANTAGES:
– helps in cell repair
– prevents obesity
– helps in weight loss
– improves brain function
– keeps the heart healthy
– reduces the risk of diabetes
– helps in gaining muscle mass giving better physical performance
DISADVANTAGES:
– consumption of high calorie meals can lead to weight gain
– skipping meals can cause dizziness and nausea
– restrictive eating can influence eating disorder
WHO SHOULD NOT DO IT?
Intermittent fasting is not healthy for everyone. It should not be done by teens under the age of 18, pregnant women, people with diabetes or blood sugar problems and lastly by people who have eating disorders.

Thus, before diving deep into this lifestyle you must know your body so you don’t face any side effects in the long run. Again, you must start by picking a easier method and evolve as you go on. If you don’t feel like giving up your meals, you can always take the road of exercising for weight loss. But if you are strong enough just make sure you have a nutrient rich diet and don’t go nuts during the eating period.

Categories: Education, Health

Tagged as:

1 reply