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Intermittent Fasting: The ultimate guide for beginners



Why limit all foods if you could just lose weight by watching what you eat? Intermittent fasting is one such diet that can help you lose weight without much effort. The general idea of ​​the diet is to include regular short-term fasting in your routine. Here is a detailed guide to better understand the diet.

What is intermittent fasting?

One of the most famous diets right now, intermittent fasting, involves alternating cycles of eating and fasting. It's a diet that tells you when to eat and not what to eat. There are several intermittent fasting methods that divide the day into two periods: Lent and Eat.

If you follow this diet, you do not need to track calories and control what you eat. Intermittent fasting is less a diet than a lifestyle. Various studies have shown that intermittent fasting helps to ward off heart disease and potentially reverse the effects of brain-related diseases such as Alzheimer's.

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9659007] Types of intermittent fasting

Fasting for almost 16 hours a day: The 16/8 method

The 16/8 method involves fasting for 16 hours a day , leaving only a 8-hour mealtime window. On this diet, people usually eat at 8 pm and skip breakfast the next morning – not until noon.

According to one study, limiting the feeding window to 8 hours can also help combat problems such as obesity, diabetes, inflammation and liver disease.

Fasting for 2 days a week

If you follow this diet, you must be on a normal and healthy diet at least five days a week, but on the other two days you must drastically reduce your calorie intake. It does not have to be continuous. For example, on Tuesdays and Thursdays you can reduce calories and eat normally for the other 5 days of the week.

Alternate Day Fasting

A report published in the Nutrition Journal states that alternative fasting shows effective weight loss and keeps the heart healthy. Some people avoid solid foods during dieting or only eat up to 500 calories, but on non-fasted days they eat as much as they want.

Perform a 24 Hour Fast

Known as Eat Stop Eat Diet. It covers the food of 24 hours at the same time. People have water and other non-calorific drinks during this diet. On days without fasting, people return to normal eating habits. Adhering to this diet reduces a person's total calorie intake, which in turn limits the specific foods they consume.

Sometimes it gets difficult at first, but if you stick to it, the body adapts to the plan, but it is better to consult a doctor before including such plans in your diet. [19659004] Also read: 6 daily habits that can help you lose stomach fat in no time

The Warrior Diet

The diet is a bit extreme. This diet involves very little food – only raw fruits and vegetables during the 20-hour fasting window and then a large meal at night. This is an extreme form of intermittent diet, that is, for those who have tried the other forms but have not succeeded.

But be careful to eat enough carbohydrates, protein, nutrients, and fats during the time you eat to avoid any kind of deficiency. Your body needs to get healthy foods for it to work properly.

Not many studies have shown how effective intermittent fasting is, even though it was considered superior among all other diets due to weight loss. Make sure you have tests before you follow a diet like this. Also consult a specialist before deciding on the diet.

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