Intermittent fasting is considered very effective for rapid weight loss. This fasting reduces weight. But also keeps our digestive system very healthy. So let’s know what Intermittent fasting is, and how it is useful for reducing our body weight.
Why is intermittent fasting necessary for the younger generation?
Due to sedentary life and the habit of eating junk food, fat layers start accumulating in the body of the young generation. Illnesses like Blood pressure, Diabetes, Heart disease, etc. occur at a very young age. Apart from this, there is the stress of a career. If you try to lose weight due to unbalanced meals, irregularity, and mental stress, the body becomes very weak and awkward.
An active lifestyle and a healthy body are necessary to avoid all these problems.
Losing weight is not an easy task. Hence, dieters nowadays consider this fasting type very effective for quick weight loss, which keeps our health healthy along with weight loss.
What is intermittent fasting?
Intermittent fasting means fasting at intervals and taking a fixed diet for the rest of the time. This fast is done specifically for weight loss. In this fasting diet plan, you have to fast for a certain period, and for the rest of the time you have to eat a diet that is rich in nutrients and high in protein.
The diet is sold in two parts.
- Fasting period and
- Eating window
Intermittent fasting in short means,
Fast for a fixed period.
Eat a nutrient-dense diet the rest of the time.
Include high-protein foods in the diet.
Not cutting calories but timing meals.
There are three types of intermittent fasting.
In it, you have to go without food for 12, 14, and 16 hours out of 24 hours. The diet calls for 12 hours of fasting when one starts and over time it is advised to fast for 14 out of 12 and then 16 hours. This fasting has a ratio of 16:8 in which you have a 16-hour fasting period and an eight-hour eating window.
Apart from this, there is Alternate fasting which has 24 hrs. fasting period and 24 24-hour eating period.
There is no restriction on your food during this fasting. You can have your favorite meal during the eating window.
If you feel hungry during fasting time, you are advised to drink local drinks like green tea, lemon water, black coffee, black tea, and water.
At what age people can do intermittent fasting?
Generally, dieticians do not allow children, pregnant women, and senior citizens to do this diet. This fasting is especially effective for young people between 20 and 35 years of age to lose weight.
What to eat and what not to eat in an intermittent fasting diet plan?
- Most of the time a person is advised to eat all kinds of vegetables.
- Eating a protein-rich diet is very important. Foods like sprouted beans, cheese, some high-fiber salads, bean salads, etc. are packed with protein. By consuming you do not feel hungry for a long time and the energy of the body is maintained.
- It is advised to eat such fruits and vegetables, which provide energy to the body.
- The diet plan clearly states to cut out sugar completely and avoid processed foods and all types of fried foods.
- Vegetables like tomatoes, carrots, broccoli, and fruits and vegetables like papaya and kiwi give the body a lot of energy.
What can you drink during intermittent fasting?
During intermittent fasting, you generally avoid consuming calories and certain beverages that can break your fast. However, you can drink several types of fluids that won’t significantly impact your fasting state:
- Water: Staying hydrated is essential during fasting. Plain water is the best choice and should be your primary source of hydration. You can drink it as much as you like.
- Black Coffee: Black coffee contains minimal calories (usually less than 5 calories per cup) and can be consumed during fasting. However, be cautious about adding sugar, cream, or other high-calorie additives, as these can break your fast.
- Tea: Unsweetened herbal tea or plain green tea is generally acceptable during intermittent fasting. Again, avoid adding sugar or high-calorie sweeteners.
- Green Tea: Like regular tea, green tea without added sweeteners is generally acceptable. Some people believe that green tea’s compounds can enhance the fat-burning effects of fasting.
- Herbal Tea: Many herbal teas, such as chamomile, peppermint, or ginger tea, are calorie-free and can be enjoyed during fasting.
- Water with Lemon or Lime: A slice of lemon or lime added to water can provide some flavor without significantly affecting your fasting state since the calorie content is minimal.
- Apple Cider Vinegar: Some people choose to dilute a small amount of apple cider vinegar in water. This may have potential benefits for blood sugar control and appetite regulation. However, be mindful of the strong taste and acidity.
- Electrolyte Drinks: If you’re doing prolonged fasting or intense workouts, you might consider low-calorie electrolyte drinks to maintain electrolyte balance. Look for options with no or very few calories.
Any beverage that contains calories, carbohydrates, or protein in substantial amounts can break your fast. Always read labels and check for hidden sources of calories or sugars.
Additionally, everyone’s tolerance to beverages during fasting can vary, so it’s a good idea to pay attention to how your body responds and adjust your choices accordingly.
How does intermittent fasting work?
If this type of diet plan is implemented properly, weight can be reduced effectively. Because this fasting not only gets rid of fat but also this type of fasting brings many positive changes in the body.
During this type of fasting, if you eat foods rich in carbohydrates, the body will start using carbohydrates for energy and this will burn fat. Eating a high-fiber diet can reduce your appetite which will also reduce food intake and lead to weight loss.
Benefits of Intermittent Fasting
- A person’s metabolism improves, and digestive function is strengthened.
- Body detox removes toxic substances from the body.
- This kind of fasting reduces the chances of chronic diseases like blood pressure, sugar, and heart diseases and if you are suffering from these diseases it comes under control.
- Prevents Cancer The effects of this type of fasting reduce the risk of cancer. This type of fasting reduces the production of glucose in the body’s blood, as well as regenerates stem cell immunity. Also, due to the consumption of balanced nutrients, the production of tumor-killing cells increases and the risk of cancer decreases.
- Reduces belly fat and also boosts immunity.
- Improves memory and relieves stress.
Intermittent fasting tips
Initiating this kind of fasting from bare to the early days can lead to feeling weak due to extreme hunger and can also cause problems such as headaches and dizziness in the beginning. Therefore, if possible, consult a doctor before starting this type of fasting
The dietitian checks the blood report and metabolism and then makes a diet plan accordingly.
A week before starting intermittent fasting, reduce your diet, drink plenty of water, and increase the amount of fiber in your diet.
In the beginning, start a 12-hour fast in which you can eat anything for 12 hours after waking up in the morning.
Conclusion
Each person’s body image is different. Do not follow someone else’s diet. So know your body before starting intermittent fasting. If possible, take the doctor’s advice. Incomplete knowledge or incomplete guidance sometimes has side effects on the body.