Social media is nothing less than a magic wand in today’s time. It has become a world where people have started getting solutions to all their problems. Then whether it is a health-related problem or there are ways to get rid of the sourness in personal relationships. Similarly, many people started following their diet plan through social media, in which intermittent fasting diet plans are trending. This proves to be effective for some people, but most people bear the brunt of it. The biggest reason for this is the lack of experienced consultants and researchers.
Never follow a diet plan blindly
Doctors say that in today’s trend people are adopting intermittent fasting diet methods for weight loss. This method is very safe and successful to a large extent. Learn more about how you can naturally lose weight by following an intermittent fasting diet. There are many methods available on social media platforms to reduce weight. It is suggested for such people to understand that before embarking on the weight loss journey, consult your doctor once. Inform your doctor about your medical health and physical conditions. Because the scale of most of what is said on social media may need to be checked.
What do experts say?
Experts say that Intermittent fasting is a type of diet schedule in which food is eaten in a short period, it can also be called ‘intermittent calorie restriction. During this time, most people pay more attention to ‘when to eat’ rather than ‘what to eat’ and this is the reason why this schedule cannot be considered as a form of “diet”. It is to be noted here that the emphasis is on the form of eating patterns or schedules in the diet. There are three main components in any diet plan – what to eat and what not, what is the quality of food, and when to eat. An intermittent fasting diet schedule is considered more reliable for weight loss. During fasting, body fat provides energy to the cells, which helps in reducing weight.
Different Ways to Follow Intermittent Fasting
1. 16/8 method
Under this method, you have to fast for 16 hours a day and eat food for 8 hours. In these 8 hours, you will have to eat food three to three times. Apart from this, you can also drink non-calorie drinks like water, sugar-free lemon juice, green tea, etc., during your fast. It is also called time rest feeding.
2. 5:2 method
In this method, fasting has to be done 2 days a week. For the rest of the 5 days, you can eat normally.
3. Warrior Diet
Under the Warrior Diet method, you have to eat very low-calorie foods throughout the day, while eating calorie-rich food at night.
Before adopting these methods, keep these things in mind:
- Before starting any diet plan, consult an experienced nutritionist.
- Keep in mind that a diet plan can never be the same for two people. It is decided based on everyone’s physical health, medical conditions and needs.
- When it comes to health, don’t blindly trust social media.
Benefits of Intermittent Fasting:
- Some studies show that fasting reduces the level of insulin in the blood, which leads to weight loss. Fasting can also reduce the risk of type-2 diabetes and other obesity-related diseases.
Disadvantages of Intermittent Fasting:
- Prolonged fasting lowers the basal metabolic rate (BMR), which can lead to fat accumulation and weight gain.
- Fasting can also lead to increased appetite or to eat more food at once, as one is very hungry after long hours of fasting.
- You may also feel tired, weak and irritable due to fasting.
Follow these tips with intermittent fasting
Drink green tea at least twice a day.
Prepare for body tightening
Due to weight gain, the body becomes limp. Therefore, along with weight loss exercises, do exercises like dumbbell punches, overhead press, etc. to tighten the body.
Don’t take mental stress
If you want to lose weight, first of all, get out of mental stress. Anxiety or stress will take you away from your goal of being slim. Because of stress, people either feel very hungry or do not feel hungry at all. Along with this, due to mental stress, they are not able to follow exercise or diet properly and give up very quickly.
Drink more water
Water is the medicine for a hundred diseases. Therefore, along with following the diet chart for women, drink plenty of water, about four to five liters of water a day. This will help you to a great extent in reducing weight.
How does an intermittent fasting diet work in reducing weight?
During an intermittent fasting diet, a person takes special care of what to include in his food as well as when and in how much quantity. During intermittent fasting, a person may also have to fast for 8 to 10 hours. During this time the level of insulin in the body goes down a lot, then our body starts burning the fat already present in the body. During intermittent fasting, lowering insulin levels cause cells to use the glucose stored in the body as energy. During intermittent fasting, our body goes through this process regularly. This results in the consumption of fewer calories, which can prove beneficial in weight loss.
At the same time, a Harvard research study also shows that intermittent fasting diets can also slow down the process of aging through weight loss, lower blood pressure and lower cholesterol.
What are the side effects of an intermittent fasting diet?
Intermittent fasting may cause the following side effects. like:
- Feeling weak at the beginning of intermittent fasting
- Intermittent fasting can cause headache
- Irritability or mood swings are likely to persist
- May feel like eating more, because stay hungry for a long time
- dizziness problem
- Apart from these physical problems, other problems can be felt. If such a problem is more or persists for more than three-four days, then visit the doctor and share your physical problem.
Part of the Diet for Weight Loss Editorial Team 2021