Intermittent Fasting diet : A guide for beginners

Intermittent literally means that which occurs at irregular intervals or is not continuous or steady. Fasting is abstaining from some kinds of foods and drinks and is usually found in all cultures for religious purposes off course we have all gotten fasting blood tests done in our life. Intermittent fasting is a form of diet in which the person switches between fasting and eating on a schedule that is usually regular. Let’s get to know more about it.

An Introduction to healthy living by Intermittent Fasting

An Introduction to healthy living by Intermittent Fasting

Intermittent fasting is the latest in a long line of weight loss programs that have been circulating the internet but this diet has shown a lot of promise and has been proven by many studies conducted scientifically to actually work and give results. It has also been known to prevent or even reverse some diseases.

Intermittent fasting focuses on when to eat instead of what to eat. You might have grown up listening to the age-old; eat many small meals throughout the day concept and yes while that works too, intermittent fasting also works and gives faster results. This is due to the change in lifestyle even in the last 50 years, manual and labor-intensive jobs have reduced, even more, we are behind screens all the day and we sleep later and exercise less so our bodies are burning fewer calories consistently throughout the day as compared to a few decades ago.

Intermittent fasting has been around for decades or more, it has just been known by different names throughout history in different places. In intermittent fasting, you only eat for a certain number of hours a day and fast for the remaining time.

How does it work to help in weight loss?

How does it work to help in weight loss

Our bodies burn calories constantly and if we don’t eat for a while then our bodies begin to start burning fat instead. This is called metabolic switching: burning fat instead of sugar. It works by increasing the period when your body has burned through its sugars and energy sources from your last meal and starts burning fat stores and deposits.

It can even help in the prevention of Obesity, Diabetes, Heart disease, and other illnesses.

General Intermittent Fasting Diet Plans

General Intermittent Fasting Diet Plans

The most common and safest intermittent fasting plan is the daily plan or the 16/8 plan where you fast for 16 hours and eat for 8 hours. It is the easiest to do consistently and does not leave you feeling extra hungry all the time.

Another approach is the 5/2 approach in which you eat regularly 5 days a week and eat only 500 to 600 calories on the remaining two days.

What to eat?

What to eat

During the time when you are not supposed to eat at all you can have only those things which do not create insulin in your body at all, so water, black tea, coffee, cucumber, and celery but with no salt at all.

Now during eating time, don’t go crazy but eat normally and chose healthier options. This will not work if you consume too many sugar-laden desserts and crab-packed pizzas in one sitting. Try to choose unrefined carbs, raw foods, healthy fats, proteins, and a small treat for yourself.

Benefits of intermittent fasting

Benefits of intermittent fasting

The following benefits have been shown for intermittent fasting in many studies:

  • Memory boost and clearer thinking
  • Heart health in terms of reduced blood pressure and heart rate
  • Diabetes and Obesity by reducing weight and managing sugar levels
  • Physical Performance
  • Higher energy levels

Who should avoid intermittent fasting for health reasons?

Who should avoid intermittent fasting for health reasons

Intermittent fasting has proven itself time and again, to be worthy of one of the most effective methods of weight loss and health management, however as with any diet and nutrition program is best to consult someone who is knowledgeable about you’re a field of diet and nutrition before jumping on the bandwagon. Our team of experts at Idietitian recommends that just like Keto Diet is not suitable for those with Heart health issues or Cholesterol issues, the following should avoid intermittent fasting:

  • Pregnant women or those who are breastfeeding
  • Children and teens who are still growing or under 16 years of age
  • People with Diabetes, especially Type 1 and those with a tendency toward hypoglycemia or hyperglycemia
  • Anyone with a history of eating disorders
  • Patients with low blood pressure

If you want to try out Intermittent fasting safely or if you just want to lose weight and be healthy and fit then take a step towards your health and fitness journey with Idietitatian Pro and sign up here to try our customized diet plans as per your needs and goals. What’s more, is that if you are unsure then you can try out the trial pack at just Rs. 3,500/- for an entire month and see the results for yourself.

Also Read: Important Tips for Pre and Post Natal Care!

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