SUMMARY
Intermittent fasting is a dietary approach involving periods of fasting followed by feasting, with popular protocols like 16/8 or alternate day fasting. It emphasizes fat oxidation, insulin regulation, energy improvement, and longevity. Originating from ancient practices, it's suitable for busy individuals, helping with calorie control. While it lacks specific food restrictions, it's often combined with other diets for structure. Studies suggest benefits for fat loss, muscle quality, and overall health, although long-term human data is limited. In conclusion, intermittent fasting offers flexibility and potential metabolic benefits, particularly for fat loss, but more research is needed for comprehensive understanding.
In India Fasting is common and is often associated with religious observances and festivals. Fasting days can vary, and individuals may abstain from certain foods or refrain from eating for a specific duration.
16/8 method: This involves fasting for 16 hours each day and restricting your daily eating to an 8-hour window. For example, you might eat between 12:00 pm and 8:00 pm and fast from 8:00 pm to 12:00 pm the next day.
5:2 diet: In this approach, you eat normally for five days of the week and significantly reduce your calorie intake (usually around 500-600 calories) on the other two non-consecutive days.
Eat-Stop-Eat: This method involves fasting for 24 hours once or twice a week. For instance, you might eat dinner at 7:00 pm and then not eat again until 7:00 pm the next day.
Alternate-day fasting: This involves alternating between days of regular eating and days of either fasting or consuming very few calories.
TIPS
Keep drinking water based which are zero calorie based
Avoid high carb & sugar based food on first meal of your day
In your Lunch & Dinner prefer balance diet meal
1. Choose Your Method:
Select an intermittent fasting method that suits your lifestyle.
2. Stay Hydrated:
Drink water, herbal tea, or black coffee during fasting periods.
3. Eat Nutrient-Dense Foods:
Focus on whole, balanced meals to support overall health.
4. Control Portions:
Be mindful of portion sizes to avoid overeating.
5.Plan Meals:
Plan balanced meals for your eating windows.
6. Start Gradually:
Begin with shorter fasting periods and increase gradually.
7. Listen to Your Body:
Pay attention to hunger and fullness cues.
8.Exercise Regularly:
Incorporate regular exercise into your routine.
9. Get Adequate Sleep:
Ensure you get enough quality sleep.
10. Be Consistent:
Stick to your chosen method and eating windows.
11. Stay Flexible:
Adjust as needed but aim for consistency.
12. Monitor Progress:
Track how you feel and adjust as necessary.
In intermittent fasting, the most crucial aspect is to stay attuned to your body. Pay attention to hunger and fullness cues, and adjust your eating windows accordingly. Be mindful of energy levels, allowing time for your body to adapt gradually. Monitor how intermittent fasting affects your physical performance, sleep quality, mood, and mental clarity. Consistency is key, so stick to your chosen fasting method and stay well-hydrated during fasting periods. Assess the overall impact on your well-being, and be flexible in adjusting your approach as needed. Always listen to your body, if in case you feel nausea or vertigos immediately avoid fasting and consult with a healthcare professional.
BEST TIME FOR INTERMITTENT FASTING SHOULD BE SUN RISE TO SUN SET ( Most recommended)
This type of fasting is not suitable for ever body so better consult a certified doctor or take it slow day by day.
MUST FAST for 6-7 WEEK for Improved metabolic health, Heart health, Cellular repair and autophagy.