ALL ABOUT INTERMITTENT FASTING




 Intermittent fasting (IF) is an eating plan where you alternate between periods of eating and not eating. Instead of focusing on what you eat, it focuses on when you eat.

So, for example, in normal diet a person eats in between 12 hours or 14 hours. But in intermittent fasting eating in between 8 hours and fasting in remaining 16 hours.


PROS:

1. It aids in weight loss and fat burning by effectively reducing calorie intake. 


2. It improves insulin sensitivity which lead to overall blood sugar control, reducing the risk of insulin resistance and type 2 diabetes.


3.It has positive effects on cardiovascular(heart) health, as it lowers blood pressure, reduce cholesterol levels and triglycerides.


4. The planning of IF simplifies meal planning and fits various lifestyles, making it a flexible option for those seeking sustainable dietary changes.

CONS:

1.Fasting periods can lead to increased feelings of hunger, which may be challenging to manage for individuals which leads to overeating.

2.Limited eating may make it difficult to consume all the essential nutrients like vitamins, minerals, fiber in eating period.

3.Fasting period may exacerbate digestive issues in some people, such as acid reflux or gastritis, particularly if large meals are consumed in short period. 



TYPES OF INTERMITTENT FASTING:

1. 16/8 Method: Involves fasting for 16 hours and eating within an 8-hour window each day.


2. 5:2 Diet: This approach involves eating normally for five days of the week and restricting calorie intake to about 500-600 calories on the other two non-consecutive days. 


3. Eat-Stop-Eat: Involves fasting for 24 hours once or twice a week. 


4. Alternate-Day Fasting: Involves alternating between days of normal eating and days where calorie consumption is restricted to about 500 calories.



 DIET PLAN FOR 16/8 METHOD:

BREAKFAST: Chia seeds and dry fruits pudding, paratha with any curry.

LUNCH: Rice with dal or any curry along with carrot and cucumber slices.

SNACKS: Dry fruits or fruit salad.

DINNER: Vegetable salad, pulka with any curry.


CHIA SEEDS PUDDING: Soak chia seeds in normal milk or coconut milk. Next day add sugar free chocolate peanut butter and Badam, cashew, Pista, walnut, sunflower seeds, pumpkin seeds, flax seeds.


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