Malika Kapoor

Introduction to Intermittent fasting

Intermittent fasting is often confused as a diet but it is just an eating pattern. In intermittent fasting instead of what you can or not eat, importance is given to when to eat. There are many intermittent fasting methods which include fasting and eating periods, in a day or week.

Different types of Intermittent fasting routine:

  1. 16:8 fasting

In this method, a person has to fast for 16 hours and can only eat for 8 hours. In this method, people generally miss their breakfast and have only 2 meals i.e. lunch and dinner between 12 pm-8 pm.

  1. Up to 9 hours fasting

In this, a person doesn’t eat for 8 hours after they wake-up, and from the ninth hour of waking they eat for the next hours of the day. For example, if a person wakes up at 8 am he/she will fast till 4 pm and eat meals between 4 pm to 11 pm.

  1. Once a day meal

In this method, a person eats only a single meal per day and fast the rest of the day. The size of the meal and time of the meal depends on the person’s choice. Most people skip breakfast and lunch and only eat dinner.

  1. Alternate day fasting

This method allows a person to eat the whole day normally and the next day person has to follow intermittent fast. And it continues throughout the week.

  1. 5:2 Fasting

5:2 is another version of Fasting alternative day. In this, a person can eat normally 5 days of the week and fast for 2 days. And can only consume 500 calories in those 2 days. That person can select which 2 days of the week he wants to do the fasting.

  1. Once a week

In a once a week fasting plan, a person fasts just for a day per week and eats normally for the rest of 6 days. This method is not as effective for weight loss as others but it’s good for beginners.

What can we consume during the fasting period?

  1. Water
  2. Green/ Black tea
  3. Black coffee

Benefits of Intermittent Fast

  • Weight loss
  • Improve metabolism
  • Balance blood pressure
  • Improve heart health
  • Improve brain health
  • Insulin resistance
  • Cleanse/ Detox body
  • Improve body strength
  • Helps to get rid of sugar cravings
  • Prevent cancer

Benefits may differ according to your body type and lifestyle.

Intermittent fasting has proven to be an effective way of managing weight as well as because it doesn’t limit the consumption of food, people tend to follow it longer than any other diet plans trending in the market. Consider a keto diet with Intermittent fasting for effective weight loss.

Disclaimer-1: Avoid junk food while following intermittent fasting. Though this plan doesn’t restrict your favourite food junk food has more calories than a person should consume and has less nutritional value. In addition, people who avoid junk food lose more weight than people who don’t. You are fasting majority hours of the day so when you eat you need to consume food which is good for your health and nourishes your body. After all, you are as good as you eat.

Disclaimer-2: Fasting is not suitable for sick, stressed, pregnant, and breastfeeding. Also, people suffering from Hypoglycaemia (low blood sugar) and have a history of eating disorders should also avoid fasting.

Disclaimer-3: Exercise! You cannot skip exercise whatsoever. Exercise during the fasting period will help you to lose weight and increase human growth hormones.



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