What is Intermittent Fasting?
Intermittent Fasting is a technique primarily adapted for maintaining good health. It is an old and widely-practiced technique used to reduce weight, get rid of diseases like high blood pressure, diabetes and a wide range of other health issues. It has even been part of some religious practices.
This process can be repeated daily, twice per week or once per week, based upon the health conditions and weight of the individual. It is considered to be the most time and money saving way of reducing your body weight because it involves neither medicines nor any strenuous task.
How to Start Intermittent Fasting?
All you need to do is to refrain from eating by following the 16/8-hour rule. You limit your calorie intake to only 8 hours a day and stay away from food for the remaining 16 hours.
Most people choose their eating hours to be from noon to 8 pm and then fast throughout the night, missing breakfast in the morning. But it is important to note that you can design your specific plan, preferably with a doctor, accordingly.
Following are Dos and Don’ts will help you to make your Intermittent Fast more effective and efficient in your weight loss and produce the best results in terms of health and body fitness.
- What is Intermittent Fasting?
- How to Start Intermittent Fasting?
- Dos of Intermittent Fasting
- Don’ts of Intermittent Fasting
- Benefits of Intermittent Fasting
- Editor’s note:
Dos of Intermittent Fasting
Intermittent Fast requires these steps to be followed to gain the maximum benefit out of it.
Consult with a Doctor
Regularly consulting with your doctor is an essential part of intermittent Fasting. Always try to follow the suggestions of your physician and avoid trying it with your own ideas, which may lead to harmful side-effects.
2. Plan your Fasting Schedule
Those who fail to plan, plan to fail. Out of your daily routine, pick an appropriate period of time to do an intermittent fast. The best way to design a plan for intermittent fast is to consult a doctor.
Ask the doctor to analyze your current body weight and calorie intake to suggest the right fasting plan for you.
During eating hours, try to follow the diet plan suggested by your doctor and avoid taking calorie-enriched food.
You don’t want to turn into a cactus!
While you are restricting calorie intake, make sure that you continue to drink water. Drinking water will give your body a cleanse and purify the blood vessels.
If, for some reason, you are not able to drink water in a large enough quantity, try to take fruits and their juices that contain a large amount of water such as orange and watermelon. Other than water, tea, black coffee, and natural juice are also good supplements to keep you hydrated.
Monitor your Body’s Reactions
Keep a close eye on your body conditions. Try to keep the weekly track of your body weight; it will help you to make a comparison and make decisions accordingly. Most people feel uncomfortable and fatigued when trying intermediate fasting for the first time.
Always make sure that you don’t over-do it to lose weight. You probably know someone who started out doing intermediate fasting and then it started turning into anorexia.
Do intermittent fast to the extent at which you would be able to complete your everyday work with ease.
Intermittent fast can be the cause of reduced vitamins in your body. To avoid this condition, take supplementary vitamins according to the suggestion of the doctor. Some common ones include
Along with supplements, eat fruits that have large amounts of vitamins and minerals. Avoid artificially-sweetened products.
Relax and Enjoy the Fun
It is tough for a person to spend time their time dreaming about all of the donuts or hamburgers they could be eating during an Intermittent Fast. It can lead to irritation, stress, and sometimes depression.
Avoid this by getting involved in fun activities and having discussions with your friends. Try not to be alone and bored during your fast. It should be a happy time.
Don’ts of Intermittent Fasting
To maximize the effect of Intermittent Fast, stay away from the things discussed below.
Don’t overeat before Fasting
According to the experts, it is strongly discouraged to take a heavy meal before fasting.
It may be injurious to your health, especially to your stomach, because of the slow burning nutrition in heavy or oily foods.
Always try to take in low-calories and average-protein meal before fasting. At night, and have some natural sugar fruits like apple, mango, watermelon, etc.
Don’t Push too hard
If you feel ill or severely fatigued while fasting, give your body the priority in front of your Intermittent Fast.
The experts warn against fasting with health conditions like diabetes, cancer, and pregnancy. These conditions require precise steps to be followed. Consultation with a doctor is crucial for individuals with these health situations.
Don’t be Stressed Out
Be calm and cool. Stress can raise the level of cholesterol in your body. Fasting is not ideal if it is causing abnormal stress levels in the body. Yoga and deep breathing are good practices to attain relief from stress.
Don’t Exercise Heavily
Exercises like yoga and jogging are always encouraged to practice while you are fasting.
Remember that your energy level is lower while in the fasting state. It, therefore, goes without saying that you don’t want to lift excessive weights or run a marathon in this state. Be practical with lighter exercise.
Benefits of Intermittent Fasting
- Lower the chances of diseases
- Helps you Lose Weight and Belly fats
- Lowers the risk of Type 2 Diabetes
- Beneficial for Heart health
- Beneficial for Brain health
- Reduces depression
- Enables you to Live Longer
Intermittent Fast is one of the most efficient ways in terms of both time and money, to lose weight and get rid of unwanted fats.
Risks and side effects cannot be ignored. Choosing the method of fasting depends upon the individual. However, 16/8 is the best option for most. To avoid any critical situations, always keep Dos and Don’ts of intermittent fasting in mind.
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To your success,