Intermittent fasting is quite popular and is being adopted as a weight loss plan by most of the people. This article is helpful for people who are looking ahead to go for it as we shall discuss here the intermittent fasting in detail.
The article is also beneficial to the ones who have already adopted intermittent fasting as a weight loss plan. We shall throw some light on certain precautionary measures that must be taken care of when a person is fasting intermittently.
Understand intermittent fasting
It is actually the eating schedule as it includes eating food in specific hours and then eating nothing in rest of the hours. It does not include any restriction of foods but only the timings of eating. A lot of people seem to adopt the practice as there is no restriction to food and at the same time benefits the weight loss process, manages blood sugar level and hypertension amongst various other benefits.
Types of intermittent fasting
There are three main types of intermittent fasting.
1.Fast for 24 hours once or twice a week is a popular one. It involves consuming meals 24 hours after the last intake of meal.
2.Fasting for 16 hours and then 8 hours window for eating is the most popular type of intermittent fasting amongst the three.
3.The third type of intermittent fasting includes intake of only 500-600 calories twice a week. This is not very popular but is as effective as the above two.
The changes in the body under intermittent fasting and how it causes weight loss
Intermittent fasting involves the opening of two windows. First window is the couple of hours you can eat and next comes the number of hours you need to stay away from food. The calories consumed burns and acts as a fuel during the period of fasting.
Due to low intake of calories in a limited time period it is effective in weight loss. Fasting for long hours and skipping the meals makes you consume less calories as a result you slim down.
The body fat burns to generate energy during fasting by reducing the insulin levels. Other benefits include prevention of type 2 diabetes, reduces inflammation, is good for brain health and initiates repair of cells.
All discussed about the goodness of intermittent fasting let us understand certain precautions to be taken to avoid the health hazards.
“Too much of goodness can be achieved only with certain precautions”
Precautionary measures during intermittent fasting for weight loss
One must be cautious while undergoing intermittent fasting. As per the recommendation from the dieticians one must know the level of blood sugar and any stress in his/her life. Because decline of blood sugar causes an increase in the level of cortisol also known as stress hormones. The rise in cortisol in return raises the blood sugar.
Intermittent fasting can cause stress and lead to the above given situation. Obviously, no one would like to deal with it. So, it is better to manage the stress and have a controlled blood sugar level before you take a step towards intermittent fasting.
A dietician can help you manage the diet with-
Proper portion of protein, fats and carbohydrates.
Certain outdoor activities such as brisk walk must be done after intake of protein rich food.
A balanced diet plan that includes healthy fats, high proteins and with plenty of fresh organic vegetables.
Meditation and taking a proper sleep can help in managing stress.
While opting for the food or method of weight loss, always listen to your body. If you think you are undergoing stress then take a back step as it will do more harm than good.
Some of the associated risks are it might affect your workout. It is not easy to stick with it in the long run and can also cause eating disorders. There is more need for research to be done on intermittent fasting as there is no evidence of its long-time impact on health.
Each body reacts differently to weight loss plans. A particular diet plan may work for an individual and might not have any effect on the other. If you plan to lose some weight through intermittent fasting then consulting the dietician and the doctor can help you to get the best out of the weight loss plan through intermittent fasting.