In today’s time, to increase metabolism, you are advised to eat some food every 2 to 3 hours. But does eating within a few hours help in increasing metabolism? It is not known whether eating something every 3 hours will increase metabolism or not, but eating like this frequently will definitely increase the calories of the day. You should eat every 3 hours instead of every few hours.
Short term fasting affects overall health.
Overeating leads to metabolic stress by building up excess fat in your body, especially around the organs, and it also promotes insulin resistance. In such a situation, fasting improves the overall health of a person. When you stop eating, carbohydrates fuel for 12 hours to 36 hours. So your body turns to fat as a source of energy, this is called a “metabolic switch.” For this reason, during intermittent fasting, you are advised to fast for the recommended 16 hours, so today we are going to tell you about the timing and eating pattern of intermittent fasting.
How to eat during intermittent fasting
What is intermittent fasting? This is a pattern of eating food, in which a person remains without eating food for 12-16 hours and the time for eating food is only 6 or 8 hours. Here we are telling you a general intermittent fasting diet plan, adopting which anyone can start switching to intermittent fasting diet. Here we are telling you the intermittent fasting diet plan below, which you can also use for weight loss-
What can you eat and drink during fasting? This includes when you fast, which you have to do for 16 hours. In this, it is allowed to drink only plain water without any sweetener, chamomile tea, rose tea, ginger tea, black tea etc. Apart from this, you can consume fresh vegetable juices. You are not allowed any packed snacks, vegetables or fruits during these 16 hours.
What is a beginner’s guide to intermittent fasting? In the beginning, it is suggested to people that you aim to fast for 12 hours from your last meal and try to maintain it for 14 hours. Then take it for 16 hours. You should gradually increase your fasting stage and drink a lot of water to avoid headaches, so that you can keep yourself hydrated.
How often should one do intermittent fast? You can do this for 30 days. If you want to lose weight, then you can do it for 60 days and those who are trying to maintain weight or want to achieve longevity and better health, then they can do it for 2 days a week.
What are the benefits of intermittent fasting? According to research, intermittent fasting helps in reducing weight and also reduces the symptoms of aging. Apart from this, it is helpful in improving heart health, improving brain functions and increasing the life of a person. Along with this, it reduces inflammation in the body and is useful in improving insulin resistance, this keeps the blood sugar level under control. It is helpful in preventing diabetes and many health related problems.
How intermittent fasting is helpful in weight loss: Your body spends 70-80% of the required energy in the digestion process, leaving only 20% energy to keep your body healthy. So when you fast, you provide your body with energy to repair itself. This serum brings down the insulin levels which means it helps in reducing fat by reducing insulin resistance. Therefore, eating food for a fixed time helps in limiting calories and reducing hunger and extra snacks reduce the calorie intake.
Does intermittent fasting have any side effects? As long as you stay hydrated and eat a well-balanced diet, you don’t have any side effects. Therefore, you have to understand that this is not a diet plan that restricts calories, but it is an approach to managing eating patterns.
How is intermittent fasting different from any other fasting? Intermittent fasting means fasting intermittently i.e. eating patterns similar to Ramadan. In most fasting, calories are restricted but intermittent fasting is helpful in limiting the time of eating. Fasting involves abstaining from eating certain foods, whereas intermittent fasting does not limit food intake, as long as the food is balanced and nutritious. Although people eat more the next day of fasting, intermittent fasting reduces hunger and cravings.
When should one avoid intermittent fasting? People suffering from insulin, cancer, unable to gain weight, lactating mothers, pregnant women, people dependent on some medicines, those who have low blood pressure should avoid it. Always consult your doctor before starting intermittent fasting. Apart from this, if you are unhealthy, then you should avoid any kind of fasting. In such a situation, it is important that you always eat light food at night because eating heavy food can cause fatigue.
What foods should be eaten during intermittent fasting? In such a situation, you should consume fruits, vegetables, millet, oats, brown rice, pulses, lean chicken, eggs, nuts, milk and milk products.
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