Intermittent fasting has recently become a health trend that claims to cause weight loss, improve the health of your diet, and possibly extend life.
Diets of all kinds are very popular with people who want to Lose weight . In this context, intermittent fasting has been promoted recently.
What is intermittent fasting?
Fasting is the voluntary abstaining from food for spiritual, health, or other reasons. It is performed by a person who is not underweight and has enough fat stored in the body to live. When fasting is done properly, It should not cause pain, And it certainly does not cause death.
Food is readily available, But you choose not to eat it. This can be for any period of time. From a few hours to a few days or – with medical supervision – up to a week or more. You can start fasting at any time you choose. You can also end the fast if desired.
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there 7 types of intermittent fasting diet
1- Fasting according to the 5: 2 equation
One of the most popular methods of intermittent fasting is. It consists of eating normally for five days (without counting calories) and then eating 500 or 600 calories in the other two days.
It is advised not to fast on days when you may be exercising a lot exercises Endurance. If you are preparing for a sprint or run for long weeks; Make sure if this type of fasting can match your training plan. Or speak to a professional for help.
2- Restricted fasting
With this type of intermittent fasting, you can: Choose a time period to eat each day, Then fasting from 14 to 16 hours. Due to hormonal concerns, It is recommended that women fast for no more than 14 hours a day.
Fasting promotes autophagy, The body removes debris and diseased cells, which may enhance fat cell metabolism. It helps improve insulin function.
3- Fasting overnight
This approach is the simplest and easiest way, It includes fasting for 12 hours every day. For example: Choose to stop eating after dinner by 7 PM. And he resumed eating at 7 in the morning with breakfast the next morning.
You don’t have to skip meals, All you are doing is getting rid of a bedtime snack.
If you’re aiming to lose weight, A short period of fasting means more time to eat. This may not help you reduce the number Calories That you consume.
4- Eat .. Stop.. ate
This approach was developed by author Brad Pilon in his book Eat Stop Eat Its approach differs from other plans in that it emphasizes flexibility. He asserts that fasting is just taking a break from food for some time, Where you fast one or two days for 24 hours a week, And you stick to a resistance training program. By doing this, you allow yourself to eat a slightly higher amount of calories in the five or six days other than fasting. This makes it easier and more fun to end the week on a calorie deficit.
When your fast is over, Eat responsibly, “Bailon says on his website. Responsible eating means returning to eating normally. Where you do not overeat, Do not restrict yourself to an extreme diet.
5- Fasting a whole day
This type of intermittent fasting allows you to eat once a day. Some people choose to have dinner and then not eat again until the next day’s dinner; That is, fasting for a full 24 hours.
The disadvantage of this approach is that it is difficult to obtain all the nutrients the body needs with only one meal. Not to mention feeling hungry, which may lead to eating calorie-rich options, Also, many people resort to drinking coffee a lot to overcome their hunger. What may negatively affect sleep hours.
6- Fasting the alternate day
Based this Diet The main idea is to fast one day and then eat whatever you want the next day.
You can eat about 500 calories on fasting days. And drink as many calorie-free drinks as you like. Alternative day fasting may help promote weight loss and reduce risk factors associated with heart disease and type 2 diabetes.
7- Choose a day for fasting
Can fast for 16 hours, And eat for eight hours, For example, Every two days or once or twice a week, Which means that you will stop eating by 8 pm on Sunday, Then you resume eating again at noon on Monday.
In a study published in October 2017 in the Journal of the American College of Cardiology, There is a link between skipping breakfast and poor heart health.
Mistakes when following intermittent fasting
Intermittent fasting is based on regulating eating schedules. And those that require discontinuation from it. The methods of applying intermittent fasting differ. Regarding the number of hours the dieter fasts from food, If the different forms of dieting lead to weight loss, When restricting to not exceeding the allowable amount of calories. The appropriate time for fasting can be determined according to the needs of each individual. for example, You can fast for 16 hours, And make the eating hours 8 hours during the day, Or fasting for 24 hours once or twice a week, Thus, abstaining from eating since lunch on the first day, Until lunch on the second day, Provided that the permissible amount of calories is adhered to, Which is estimated at 2,500 calories for men and 2000 calories for women.
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There are bugs, During intermittent fasting, Lead to no weight loss, The most common of them are:
1. Avoiding compliance with the aforementioned instructions, It is a major cause of the failure of intermittent fasting.
2. Neglecting fasting hours.
3. Rationing of drinking water, During intermittent fasting.
4. Refrain from sleeping enough hours.
5. Overeating, After the fasting hours have elapsed, Next, exceed your calorie allowance.
6 . Away from dividing fasting meals into three main meals that start with breakfast, a second meal, and a third pre-fasting meal.
7 . Doing vigorous exercise during fasting hours.
8 . Excessive drinking of soft drinks
9 . Increase your intake of sugar and its products.
People banned from Intermittent fasting diet
- Lactating and pregnant women Food forbidden during pregnancy
Benefits of intermittent fasting for weight loss
- Intermittent fasting helps lose weight, And get rid of belly fat without restricting calories when eating, This improves metabolism and burns more body fats.
- Intermittent fasting reduces resistance Insulin Reducing blood sugar levels, This makes it good for those suffering from type 2 diabetes.
- Some studies have shown that intermittent fasting has a role in reducing body infections that cause many chronic diseases.
- Studies according to the “health line” site have indicated that intermittent fasting helps prevent cancer of all kinds.
- Following the intermittent regime increases the growth of neurons Which protects the brain and prevents disease Alzheimer’s With age.