Nowadays, Intermittent Fasting is very much in the trend for weight loss. If you are also thinking to lose weight through Intermittent Fasting, then before commencing you should know few things about it. Intermittent Fasting is one such method of weight loss which should be done with great care. However, it is considered a very good way to lose weight. The most important thing about this fasting is that you would not feel lethargy even while losing weight. Let's know about it in detail.
What is Intermittent Fasting?
In general, it is a way to fast. In this method, nothing has to be eaten for a certain time. During the day time you don't have to eat anything for some fixed duration. And for eating there is a definite timetable which you need to follow according to your diet chart.
While following intermittent diet you cannot eat anything for 16 to 20 hours a day. Intermittent fasting allows you to have your foods during fixed 4 to 8 hours. Apart from this, you can only consume low calorie foods and light beverages. In low-calorie diet list you can include vegetables, soup, tea, coffee and coconut water are included.
When and How to do Intermittent Fasting?
When you are planning for losing weight without affecting your health and immune then you should choose Intermittent Fasting. In this fasting, it is most important that you do not eat anything for the most of the time. When you stay hungry for a long time, automatically you will start losing weight quickly. According to human biological clock, the best time to do intermittent fasting is from 8 pm to 12 noon. Because during this time period we generally do least work and most of the hours we spend in. In the rest of the hours you can plan your meals.
Intermittent fasting diet plan?
By the way, intermittent fasting is a bit difficult. But you can make it easy by making a diet plan in advance. For this, you have to plan your meals for the whole day. You can start your morning with coffee instead of tea. Coffee helps in reducing weight. Coffee can efficient in increasing metabolic rate with fewer calories. Coconut water can be consumed during the day time for fulfilling the lack of fluids in the body. Do not consume cold drinks and other beverages.
Include low-calorie foods in the diet. Instead of fried food, include boiled and steamed foods in the diet.
How Intermittent Fasting aids Weight Loss?
Intermittent Fasting has a weekly plan for weight loss. In this, you eat normal food 5 days a week. So at the same time, two days of the week consume less calories and fluids. When your body needs energy, it uses excess fat or fat stored in the body. This way your excess fat starts disappearing from the body. Therefore Intermittent Fasting is considered to be the simplest way to lose weight.
Benefits of Intermittent Fasting
The biggest advantage of Intermittent Fasting is weight loss. By controlling diet, your digestive system gets corrected. Due to this body fat starts melting. Intermittent fasting increases metabolism easily. Because of which insulin starts functioning properly in the body. Intermittent fasting is considered to be the most effective way of reducing abdominal obesity.
Ways to do Intermittent Fasting?
Here i will tell you five effective ways of intermittent fasting and all about it for losing weight.
16: 8 Diet
This is a one-time restricted fast, done to gain better health and reduce extra weight. In 16: 8 diet, you cannot eat anything for 16 hours each day and only consume fluids like water, coffee and tea. In the remaining eight hours you can have all your meals and snacks. If you finish your last meal at 8 pm and fast till 12 noon the next day, you fast for about 16 hours. This can be simple to do if you can have your last meal around 6 or 7 pm then, skip your dinner, sleep and then skip your breakfast the next day.
During your eating period of 8 hours, it is important that you eat only healthy foods and stay within your calorie limit. Eat 2 to 3 healthy and balanced meals. It is advised that a low carb diet should be consumed during intermittent fasting. You can also drink water, black coffee and low-calorie drinks. However, but you should not take zero calorie diet soda.
5: 2 Diet
5: 2 diet is also known as "fast diet". It is currently the most popular intermittent fasting diet. This is called a 5: 2 diet because five days a week are normal eating days, while the other two days have limited intake of calories in the diet which is almost 500 to 600 per day. This does not mean that you can eat everything. Since you are going too fast for those 2 days, it means that in those 5 days you only have to take healthy and low calorie food.
Stop and Eat Method
This method involves a full 24-hour fast 1 or 2 days a week and eating moderately balanced calorie-rich meals on days in which you are not fasting for the week. This can be very difficult to do. For this, you have to fast from one dinner to the next. For example, if you ate your last meal at 8 pm, you would have your next meal at 8 pm the next day.
You can also fast from lunch to the next day's lunch or breakfast. Do whatever suits you to complete the 24-hour fast. You don't need to take any type of solid, semi-solid or liquid food for those 24 hours. Except for just water or zero calorie drinks.
Now the point of this method is that many people cannot stay hungry for a long period of 24 hours. This can be tedious and difficult for some people but it is not impossible. This can be done if you really want to lose weight faster.
People who are following this diet do not eat anything for 20 hours per day, and then consume their desired food at night. During the 20-hour fasting period, people on a diet are suggested to consume small amounts of dairy products, boiled eggs and raw fruits and vegetables, as well as no-calorie fluids.
Alternate day fasting
Alternate day fasting is also an excellent way to lose weight. Because it is used for weight loss, information about it is important. In Alternate Day Fasting, you do not eat anything for a day. The next day you can eat anything. Eating anything means that you can eat from carbohydrates to high calorie foods. However, it has been said in the new research that on fasting day, a person can consume 500 calories.
Things to Remember While Doing Intermittent Fast
Intermittent fasting has many benefits if you do it properly. Therefore, from the above mentioned fasts, you should do the fast which suits you most and at the same time it should not harmful to your body. Here are few things you should absolutely take care off
• Do not drink any artificial sweet drink or zero calorie soda.
• You need to plan healthy and good food choices.
• Eat a low carb diet.
• Eat a calorie controlled amount of food.
• Do not eat junk and processed food.
• Pregnant and lactating mothers should not fast because it can have a negative effect on the child.
• If you have a chronic disease or you are under any medication then it would be prescribed to consult your doctor before making plans to go on a fast.
• Stay hydrated during fast. During your eating period, eat foods rich in nutrients. Also, get plenty of rest.
• You can discontinue your fast immediately if you feel that your body can no longer hold it. See your doctor before making any major changes in your nutrition and diet. • Regular fasting improves appetite control as well as helps you choose the right food for a healthy lifestyle.
• It is important for you to see how your body reacts to changes in your diet and which method is most appropriate for you.
Hope you like this article. If you know about more such facts which can help to do intermittent fasting then please write me in the comment box. Share your queries and suggestion with me.