Intermittent Fasting: To Weight Loss, Benefits and how dose it work?

intermittent fasting: Weight gain is a common problem in the current lifestyle but now with the advent of internet fasting, it has become relatively easy to reduce it. At present,That’s why this specific technique of fasting and eating is becoming increasingly popular.this technique, which is one of the most talked about health and fitness trade in the world, is helpful in making complete health.intermittent fasting

What is Intermittent fasting?

Intermittent means to eat food intermittently. This diet plan involves skipping meals after staying hungry for a long time. For example, some people take their meals within 12 hours, while some people eat something only after 14-16 hours. Nowadays this plan is considered very effective for reducing weight.

Is it okay to do intermittent fasting?

In intermittent fasting, you eat food at a fixed time. Fasting for a few hours every day or doing only one meal a couple of days a week can help your body burn fat. And scientific evidence points to some health benefits, too.

What to eat through intermittent fasting?

Drink maximum amount of water. During this time you can consume things like fruits, vegetables, pulses, chicken, eggs, nuts, milk and curd. Avoid sweets as much as possible. Consume complex carbohydrates like jowar, bajra, rajgira, quinoa, oats and brown rice

food weight loss

Intermittent fasting i.e. IF is such a method of dieting, in which 24 hours are divided into 2 parts. This fasting limits the timing of the meal. Anyone can follow it as per their convenience. Instead of ‘what’ to eat, the focus is on ‘when’ to eat.

It is not just a dieting technique, but a lifestyle. Research shows that this technique not only reduces weight, you can also keep yourself safe from blood pressure, stress and heart diseases.

There are mainly six types of intermittent fastening to Weight Loss

1. 16/8 Method

16 hours fasting, 8 hours food. In this, fasting is done for 16 hours by limiting the time of eating to 8 hours. If a person takes his first meal at 12 noon, then at 8 pm he will take his last meal of the day. For those who do not want to skip breakfast, they can consume small amounts of water, sugar-free coffee or a food that has zero calories.

2. 5/2 method

Five days of food, two days of abstinence. A person can take in 500-600 calories in these two days. The rest of the day goes on eating normal food. This is known as fast diet. If you eat normal food from Monday to Friday, then on Saturday, Sunday you can have 2 small meals of 250 or 300 calories.

3. eat-stop-eat

After fasting for 24 hours on any one or two days of the week, the rest of the day remains normal.

4. fasting except one day

One has to eat one day in a week and fast on the second day. In this, eat normal on the first day and fast on the second day. Similarly, eat normal on the third day and do not eat on the fourth day. During this, if you feel more hungry, you can eat something up to 100 calories.

5. Warrior Diet

Take heavy diet at night. After this, fast for the next whole day and eat raw fruits and vegetables in small quantities during this time. Eat more and more protein-rich things in it.

6. mile skip

any time of three meals a day Fasting without eating

intermittent fastening, know the benefits

Intermittent fasting is helpful in improving immunity as well as in curing many diseases. It helps in lowering the blood sugar level by reducing inflammation. Reduced calorie intake also reduces the risk of heart diseases. Metabolic rate improves. Improves digestion and helps fight inflammation. Improves cholesterol level.

When not to fast

  • If you are not overweight then do not follow it. Pregnant and lactating women should not do it. Children should not do this fast.
  • Those taking medicines for blood pressure, heart disease or blood sugar, consult a doctor before doing this.

If so…

  •  Drink green tea, cinnamon mixed with coffee if you feel hungry or dizzy during fasting. You can also drink buttermilk, jaljeera, vegetable soup, lentil water.
  •  If you have a headache, drink more and more water. In case of indigestion, take a diet rich in fiber. Eat fruits, vegetables, soaked chia seeds.weight loss on intermittent fasting

keep these things in mind

  1. Choose an intermittent fasting plan according to your routine. Make a routine a day before the day from which you want to start fasting.
  2. Don’t overeat as soon as it’s time to eat. Do not think that during this time you can eat unhealthy food or unaccounted for.
  3. Instead of processed, high-calorie foods, junk food, eat nutritious, healthy foods, as mentioned.
  4. Do not follow this plan continuously. Take a break after 100 days. Take only light food during breaks.
  5. If you are planning to do intermittent fasting for the first time, then make a target of fasting for the first 12 hours. After that increase it to 14 or 16 hours.
  6. If you have any health related problem then follow it only on the advice of doctor or dietician.

what to eat during lunch time

Reduce the amount of grains in food, that is, reduce wheat, rice, bread, foods made from them. Include sufficient quantity of pulses, vegetables, fruits, dry fruits, eggs, chicken, milk, curd, salad in the diet. By doing this, the diet will include protein, fiber and healthy fats. • Cook vegetables in less oil, take chili-spice in limited quantity. Coconut water, ginger tea, black tea, jaljeera, and vegetable soups can be taken in large quantities. Drink tea without sugar. If you feel like eating sweet, then eat dates, raisins or chutara.

when to stop fasting

When your goal is achieved, it will be best to adopt nutritious and balanced diet behavior according to the normal routine. Keep food balanced according to physical activity. If you yourself do not understand how to balance the diet, then consult a dietician.

Intermittent fastening, how does it work?

Under this technique, when you do not eat anything, your body starts burning stored fat for energy. Due to this, insulin decreases in the body during fasting and the accumulated fat is used. When a person starts intermittent fasting, there are some changes in the body for the first 72 hours and thereafter

what happens the first 3 hours

Normally, when we eat food, the brain gets a signal after about 20 minutes that the stomach is full. After 3 hours of digesting the food, we start feeling hungry again. If after this we do not eat anything, then the accumulated bomb in the body is used up.

12 to 24 hours

During this, the body gets accumulated and the ama fat starts being used for debt. Here the photolysis process begins. Hunger is felt in thieves and sleep is not good on the first night. But the energy slowly starts returning.

24 to 72 hours

Now photos become the main debt source of the body. At this stage autophagy starts and unhealthy fat starts coming out of the body. During this time, you feel lethargic due to lack of energy to the body immediately. There may also be a complaint of low blood pressure.

after 72 hours

Appetite decreases. The body accepts the interrupted fasting and you start treating yourself to a healthy self. You feel less hungry and feel more energetic.

What is Intermittent?

Intermittent means to eat food intermittently. This diet plan involves skipping meals after staying hungry for a long time. For example, some people take their meals within 12 hours, while some people eat something only after 14-16 hours. Nowadays this plan is considered very effective for reducing weight.

Is it okay to do intermittent fasting?

In intermittent fasting, you eat food at a fixed time. Fasting for a few hours every day or doing only one meal a couple of days a week can help your body burn fat. And scientific evidence points to some health benefits, too.

What to eat through intermittent fasting?

Drink maximum amount of water. During this time you can consume things like fruits, vegetables, pulses, chicken, eggs, nuts, milk and curd. Avoid sweets as much as possible. Consume complex carbohydrates like jowar, bajra, rajgira, quinoa, oats and brown rice

stay hydrated while fasting?

The human body is made up of 60% water, so it is always important to stay hydrated. There are many benefits of drinking water and water can be your best friend especially during fasting. It will not only improve the skin

Easy tips to lose weight, Intermittent Fasting

Wake up in the morning and drink 1-2 glasses of water on an empty stomach. This will increase metabolism.
Drink water half an hour before meals. This will reduce the urge to eat more food.
Avoid eating more oily things, burgers, pizza, cheese etc.
Minimize the consumption of sugary things as it can lead to rapid weight gain.

How Much Weight Can You Lose With One Month of Intermittent Fasting?

hello i have about a month fasting 20/4 diet which consists of 1200 calorie e-calorie intake per day which i don’t even eat 900 daily because it is very difficult to eat the food i eat in a day Is. I am weighing myself every 8 days or every 14 days and every week I am losing 1,2 kg. So by being careful what you eat and what works for me personally, I don’t use sugar in my tea/coffee or I don’t eat any sweets, you can lose 1 kg in a day can do. Drink plenty of water and don’t give up even if you get one day

How much weight did you lose in your first month by intermittent fasting? How many hours per day did you fast?

I started intermittent fasting (IF) about 8 months ago, at 18:6 on weekdays and 16:8 on weekends. For me, this approach has been a major game-changer, I’ve lost a lot of weight and dropped some good shapes….

Why? Because I refuse to let the scale

determine how I feel about my progress. Some may say that I am not facing reality and I need to be monitored… but the scale is a blind measure, it cannot recognize fat, water, muscle, etc. I’d rather go by BF% than how I look, how my clothes fit or what people tell me. The scale has always proven to mess with my motivation, a bad day can send me into F’-it mode.

The thing is, many dieters don’t weight train and so, when they do drop calories, 50% of their weight comes from LBM (lean body mass), not fat. I weight train and I can put on muscle fairly easily, so my fat loss is often offset or reduced by muscle gain, so forget the scale.

People looking for fast results are like ‘get rich quick’ schemes. It took years to gain weight and each dirty white pound of fat is 3,500 calories that need to be burned. You want fast results, drop your carbs and stop exercising… you will have big numerical results but you will look sloppy and the moment you eat any carbs, the ‘water weight’ (which is glycogen) There is water attached to the reservoir) will return.

Eat healthy, eat clean, avoid junk food, processed foods and get plenty of vegetables, lean meats and seasonal fruits. It’s the salt, fat and sugar that make us!