Intermittent Fasting: Famous comedian Bharti Singh has recently given birth to a son. She had lost about 15 kg before pregnancy. To lose weight, he resorted to intermittent fasting. Intermittent fasting has become quite popular due to rapid weight loss in the last few years. Experts also recommend intermittent fasting rather than a strict diet to lose weight. Apart from Bharti Singh, many stars like Varun Dhawan, Alia Bhatt, Malaika Arora, and Sara Ali Khan have also done intermittent fasting.
What is intermittent fasting, how to do it, what is the right way, and what are the disadvantages of intermittent fasting? You will know about it in this article.
What is Intermittent Fasting
In earlier times there was no supermarket, refrigerator or food available, then people did not eat anything for a long time, due to which they were pretty fit and it also helped them lose weight. When scientists studied this eating pattern, they realised that this pattern is very beneficial for healthily losing weight.
Fasting is often done for many spiritual reasons, but fasting is also used to reduce weight for some time now. Fasting from time to time was considered suitable for the body compared to eating 3-4 or more meals a day.
Intermittent fasting does not require a strict diet. You can healthily lose weight by eating everything in this Diet. Intermittent fasting is a pattern of eating during which you avoid consuming any calories for an extended period. Generally, water, coffee and non-calorie drinks can be consumed. But any such drink which contains calories, their consumption is prohibited.
Intermittent fasting can be done in many ways. But usually, most people fast for 16 hours during this fasting. For example, if you eat food at 8 pm, you do not have to eat anything till noon the next day. That is, you will be hungry for 16 hours. During this, you can take non-calorie drinks. After this, eat healthy foods from 12 noon to 8 pm.
Famous Patterns of Intermittent Fasting
Time-restricted eating fasting: In this pattern, one has to keep fast for more than 12 hours daily. For example, most people fast for 16 hours and eat within 8 hours; it falls within this pattern.
5:2 Diet (5:2 Diet): In this pattern, you eat five days a week like regular days but consume 500-600 calories in the remaining two days.
Eat, then stop, eat: In this pattern, fasting should be done 24 hours for 1 or 2 days a week.
Alternate-day fasting: In this fasting, fasting is done except for one day.
The warrior diet: In this pattern, small amounts of fruits and vegetables are consumed throughout the day. After this, regular food is done at night.
Benefits of intermittent fasting
According to science, intermittent fasting has many benefits. That’s why experts also recommend this fasting. If you also do this fasting, then definitely take the advice of an expert.
Intermittent fasting improves metabolic health. It helps boost metabolic health, which leads to rapid weight loss.
Intermittent fasting is a way of living a lifestyle properly.
According to the study, intermittent fasting can also help in fighting cancer.
Intermittent fasting also boosts immunity.
Intermittent fasting helps in chronic diseases.
Intermittent fasting keeps heart health good.
Intermittent fasting also improves brain health. The reason for this is that it releases the brain hormone BDNF.
Correct way and precautions of intermittent fasting
The right way to do intermittent fasting is to choose a fasting pattern of 16 hours. It is easy to follow this pattern. Therefore, you select a fasting period of 16 hours from 7–8 pm to 11–12 am.
But while doing intermittent fasting, keep in mind that it is not for everyone. If someone has an eating disorder, he should not do intermittent fasting without consulting a doctor.
Some research suggests that women are less likely to benefit from intermittent fasting than men. According to some studies, their periods stopped in women who did this fasting and became standard after returning to the old eating pattern.
Side effects of intermittent fasting
When someone starts intermittent fasting, he feels starving on the first day, due to which his mood swings can happen.
Many problems like headache, constipation, fatigue and sleep disturbances may occur in people who do intermittent fasting.
There can be many difficulties adapting to the new eating pattern, which may take time to recover.
Intermittent fasting can cause anxiety, so avoid strict fasting.