Need of intermittent fasting
In this today's highly developed and advanced world, everyone wants to look smart, handsome, or we can say beautiful, and our physical appearance plays an essential role in all these things. But due to our day-to-day activities, we are not able to maintain our health. We eat fast food to save our time and to invest that time in product works. Due to which many of us gain weight and wouldn't be able to lose that. So, intermittent fasting is an alternative solution.
About intermittent fasting
The easiest and intelligent way to lose the overweight is intermittent fasting. Intermittent fasting means that we have to do fasting for the particular time hours in a day, and for the rest of the period, we can eat. It simply means that we have to divide the 24 hours into two parts 'eating hours ' and 'fasting hours.'This is a flexible method of weight loss means we can divide these hours according to our capacity. The ratio of hours we can choose is 12:12(12 hours- eating period: 12 hours- fasting period);14:10; 16:8 and 18:6. The most suitable time ratio is 16:8.
Fasting and Eating Period
In the fasting period, we don't have to eat anything, but we can drink a lot of water to keep the body hydrated. Although in the eating period, we can eat healthy food like fruit, vegetables, dairy products, etc. Dairy products are healthy, but many dairy products contain many calories like cheese, butter, etc. So, avoid this one or eat in a reduced amount.
Manage the day
As we lose weight slowly through intermittent fasting. So, we must manage our day correctly. If we choose the time of 16:8, then we can eat in the daytime for 8 hours. We can start fasting at 8 pm and break the fast at midnight on next day. In all this, there is something that will trouble us, I.e., the craving for fast food. This is a normal thing so, we don't have to stop ourselves and took a break for one day and eat whatever we want because it is a long journey to get better results.
Diet plan of eating period
First, we have to keep ourselves hydrated with water, detox water, lemon water, vegetable juice, and coconut water. We can start our meal with a glass of fresh vegetable juice or a bowl of green salad that can include fresh avocado, cucumber, tomato, and salad leaves. For our main meals, we can consist of more protein options like lean meats, cottage cheese, and tofu and fill the rest of the plate with vegetables. In case if we are feeling hungry in between, keep fruits, salad, and nuts as the snacking options.
Other benefits of intermittent fasting
Besides weight loss, there are many other benefits of it. This fasting can improve glucose control, help lower cholesterol, reduce liver fat and improve blood pressure. With this, it may improve blood sugar levels, enhance brain function, extend longevity, and reduce the risk of some diseases.
Who can't do intermittent fasting
People who are suffering from diabetes, kidney disease, or heart failure can do this with the advice of a doctor. It is not recommended for a person who has an eating disorder or pregnant or breastfeeding women.
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