Diabetes, high cholesterol and even heart problems are often the result of increased weight. In such a situation, it is important to find ways to lose weight. One of these methods is intermittent fasting. By adopting this method correctly, we can be successful in losing weight.
Increased weight is a big problem in itself. This not only causes you problems in your daily life but it also increases the risk of many other diseases. Diabetes, high cholesterol and even heart problems are often the result of increased weight. In such a situation, it is important to find ways to lose weight. One of these methods is intermittent fasting. By adopting this method correctly, we can be successful in losing weight. So let us understand with the help of experts and research what is the right way to adopt it (how to do intermittent fasting)?
What is intermittent fasting? (What is intermittent fasting)
Intermittent fasting is a type of fasting but it does not involve giving up food completely. Rather, the calorie intake of the body has to be reduced. In this method, food has to be eaten within a fixed time and the rest of the time you have to remain without food so that the fat accumulated in your body can be converted into energy due to less calorie intake. It is always important to keep in mind that intermittent fasting (how to do intermittent fasting) does not at all mean that you keep your body hungry. The only aim of this method is to reduce the calorie intake of the body and you can use the fat stored in your body as energy to get energy. When fat burns, your weight loss is certain.
Intermittent fasting types
Dr. Neeti Sharma, Head Nutritionist at Maringo Asia Hospital, Gurugram, told us some methods of intermittent fasting (how to do intermittent fasting). As –
1. 16/8 method (Legains method)
In this method of weight loss, you do not eat food for 16 hours and eat your food within the remaining 8 hours.
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For example, if you do not eat anything from 8 am to 4 pm, you can eat food for the next 8 hours from 4 pm to 12 am.
2.The Fast Diet
In the fast diet you eat as you normally would for 5 days of the week, but consume only 500-600 calories on two days (which you can choose). This method is good for those who cannot fast daily, but still want to reduce calories.
3. One Meal a Day (OMAD)
One Meal a Day means that you eat food only once in the whole day. This method is perfect for people who are very busy and want to have a fixed time for eating. In such a situation, you can reduce weight by eating regularly.
4. Alternate-Day Fasting
In this you eat food one day and can choose only water and other liquids the next day. This is a good way to reduce calories in a short time.
5. Variable Fasting (Eat Stop Eat)
In this method, you fast for the whole day, then eat normally the next day. In this, fasting has to be done 1-2 days a week. This method of fasting is very popular.
How does intermittent fasting help in weight loss? (How intermittent fasting helps)
1. Decrease in insulin level
One named Clinical Diabetes and Endocrinology organization report According to, intermittent fasting reduces the level of insulin in the body, which helps in reducing fat.
Insulin is a hormone that lowers glucose (blood sugar) levels in the body. When insulin levels are low, the body starts converting fat into energy. For this reason, intermittent fasting is very useful in problems like diabetes and high cholesterol.
2. Helps in burning fat
When the body goes without food for a long time, it starts using fat for energy. This process is called ‘fat burning’. Intermittent fasting starts burning the excess fat stored in the body, which leads to weight loss.
3. Decrease in calorie intake
When you eat within a limited period of time, your calorie intake naturally reduces. It helps in weight loss, because you are able to control your daily calorie intake.
4. Is intermittent fasting safe to lose weight? (intermittent fasting to lose weight)
American institution National Library of Medicine report says that when done correctly, intermittent fasting can be a safe method for weight loss. But it cannot be said that this method can be suitable for everyone. This method is not at all suitable for pregnant women who need more energy, or people who are already suffering from any disease and for children. If you are planning to do intermittent fasting then it is better and more beneficial to do so under the supervision of an expert.
Correct way of intermittent fasting (how to do intermittent fasting)
To do intermittent fasting in the right way, some things should be kept in mind-
1. Drink enough water (how to do intermittent fasting)
Always keep in mind (how to do intermittent fasting) that you have to keep drinking water during fasting and do not let the body get dehydrated. Water not only keeps the body hydrated but drinking water also reduces hunger.
2. Healthy eating
When you decide on a time to eat, it is important that your food is balanced. Eat food rich in fruits, vegetables, proteins, good carbohydrates, and healthy fats so that your body gets adequate nutrition and your body does not lack energy even if you eat less.
3.Start slowly (how to do intermittent fasting)
If you’re going to start intermittent fasting, start slowly. First fast for 12 hours, then 14 hours, and gradually increase to 16 hours.
This will give your body time to adapt to fasting. Along with this, do not reduce your diet suddenly. Otherwise its harm will be more visible on your body.
4.Exercise
A report by the Academy of Nutrition and Dietetics According to this, exercise also plays an important role in weight loss. But along with this you also have to keep in mind that light exercise can be done during fasting, but too much workout should be avoided. This may cause you problems like weakness and fatigue.
