Intermittent Fasting:

What is it, and how does it work?
Intermittent fasting can be defined as a diet plan in which you can only eat for a window of 8 hours or a window of 10 hours and the rest of the time, a person needs to stay on fast.

Research shows that intermittent fasting can help manage your weight and prevent some forms of disease. There is a way but how do you do it and is it safe?

What is intermittent fasting?

Many diets focus on what to eat, but this diet is planning when you eat and how much you can eat In this diet you have to eat only a window of 8 hours and the rest of the day will be fasting. But if you want to lose weight faster then you have to consume only 1000 calories in that eight hours.
There are many different methods of intermittent fasting, but they all rely on choosing a regular time to eat and fast. For example, try to eat for eight hours of each day and fast the rest.

Can you choose to eat just one meal two days a week?

Intermittent Fasting Plans:

It’s important to check with your doctor before doing intermittent fasting. Once you get the hang of it, the actual exercises are easy. As you are 16 /8 you can choose to fast for eight hours of eating and fasting for 16 hours.

Although some people find it easier to stick to this pattern for a longer period, a research study designed specifically to look at intermittent fasting suggests limiting the number of times you fast.

Does not prevent weight gain over time or produce significant weight loss results Results from this study show that reducing the number of large meals or eating more small meals is associated with weight loss or time.

May also be accompanied by weight loss. Another intermittent fasting plan called 5:2 Oper involves eating regularly five days a week and restricting yourself to a 500-600500-600 calorie meal for the other two days.

What can I eat while intermittent fasting?

Water and caloric beverages such as country coffee and tea are allowed during times when you are not eating. Eating normally during your mealtimes doesn’t mean going crazy. Research shows that if you pack your mealtimes with high-calorie foods like fried foods and treats.

https://www.healthline.com/nutrition/16-8-intermittent-fasting

It’s unlikely to lose weight or be healthy, but what experts like about intermittent fasting is that it allows you to eat a variety of foods and enjoy good nutrition with others. Sharing a rich meal and enjoying the mealtime experience increases satisfaction and supports good health.

Intermittent Fasting Benefits:

Research shows that this diet does more than just burn fat, Mattson explains when he thinks that changes along with how it affects the brain. Studies have also shown that this exercise is thought to confer a range of health benefits, including a longer life, a healthy body, and a sharper mind.

They say that many things happen during fasting that can protect against chronic diseases such as type 2 heart disease, age-related diseases, even exercise sickness, and many other things.

Some intermittent fasting benefits:

1: it boosts working memory in animals and in adult humans.
2 it improved blood pressure and resting heart rates as well as other heart-related measurements.

Is intermittent fasting safe?

Some people try this diet for weight control, and others use it to treat things like chronic conditions, but intermittent fasting isn’t for everyone. Try intermittent fasting or any diet. 

Some people should avoid trying this diet but this is safe and you should check with your doctor and get a complete check-up before doing it.

• • Children and teens under age 18.

• • Women who are pregnant or breastfeeding.

• • Those with a history of eating disorders.

But those who are not among them can do intermittent fasting and continue this behavior. It can have different effects on people. If you start intermittent fasting, talk to your doctor.

When does intermittent fasting work best?

 this diet has become a trend in the last few years. You can try different types or methods to change the timing and duration of your fast.

• • The 16/ 8 window in which you have to take 1500 calories a day. but you can eat in the window of 8 hours and the rest of the hours will be at fasting.

• • Eat 500 calories for 2 days in the week and rest of the 5 days you can eat anything.

• • You can eat a week and then stop eating much the next week and then stop and then start and this chain will help you to control your weight .

•  

To maximize your diet and health benefits, it’s important to stick to nutrient-dense foods and beverages throughout your diet.

Filling up on nutrient-dense foods helps complete your diet and supports a healthy weight Try to balance each meal with a variety of whole foods such as:

• • Fruits: oranges, peaches, pears, tomatoes, etc.

• • Veggies: cucumbers, leafy greens, etc.

• • Whole grains: barley, , rice, oats, etc.

• • Healthy fats:  only olive oil

• • Protein sources: eggs, fish, meat, poultry, etc.

Drinking calorie-free beverages such as water and unsweetened tea and coffee can help keep you hydrated and control your appetite, even when you’re fasting.
It is best to try intermittent fasting for 16-over-8 and eat healthy food and take your intermediate fasting very well.

Drawbacks of 16/8 intermittent fasting:

Although 16/8 a day of this diet plan is associated with many health benefits, it has some side effects and may not be right for everyone.Be sure to start your fasting regimen slowly and consider stopping or consulting your doctor if you experience any difficulty or adverse symptoms.