Fasting is hyped nowadays and some people firmly believe that following a particular eating pattern can improve their overall health and even manage health and appetite, thus promoting weight loss. The most common popular way of fasting is Intermittent Fasting or IF. During these IF patterns people opt to eat in a particular time frame or a window which is known to regulate appetite hormones, insulin, and blood sugar levels, cholesterol and boost longevity. There are numerous ways to follow fasting which ranges from 12 to 40 hours and frequent switching between eating and fasting. This is not the ultimate form of fasting that people follow in their weight loss journey.
Different forms of fasting are getting a lot of attention and people are following them for weight loss. But have we thought about the safety measures behind following them? Are these methods sustainable or do they have adverse effects on health? Do they fall under the category of fad diets?
It is time to know the facts about these fasting patterns. This article will help to answer all your queries related to weight loss and fasting!
Fasting can be proven beneficial in several ways that can boost metabolic health and improve overall health. But fasting in incorrect ways can affect health and can cause adverse effects like irregulated hunger, cause extreme fatigue, and headaches.
Fasting can cause hypoglycemia, that is blood sugar levels dropping than the ranges due to long eating gaps. Hence that causes a lot of stress and adjusting to the new schedule may affect mood, hormones, and mental health. It can also cause weakness and other physical issues. Let us understand various fasting methods here:
On – And – Off Fasting Diet:
Fasting for a couple of days a week and eating a healthy diet for the rest of the days is reducing calorie intake by up to 500 calories for 2 days every week and eating normal calorie intake on other days.
On the days you are fasting, it is ideal to incorporate more fibers and proteins to make you feel full for longer and you consume lower amounts of calories. Fresh fruits and vegetables also provide you with powerful antioxidants, vitamins, and minerals which are much needed on these days. Also, it is ideal to avoid deep-fried or processed foods as they might add unwanted calories. You can choose any two days that make you feel less stressed and comfortable. Also, it is an excellent way to approach a healthy lifestyle without compromising your nutritional needs and this might also help you to lose weight.
Intermittent Fasting:
Intermittent fasting comprises of eating in a particular time frame or period and fasting for some particular hours. The intermittent fasting cycle generally ranges from 16/8 or 14/10. The most popular time frame is 16 / 8 where 16 hours is fasting and 8 hours of eating for example 11 am to 7 pm (any 8 hours).
It is generally advised to avoid eating after sunset as it might cause weight gain. However, a time-restricted diet is not proven by scientific researchers to have sustainable or substantial weight loss.
Fasting On Alternate Days:
This pattern sets you on and off fasting and demands you to follow a regular healthy diet on every alternate day. Following such patterns, you just require to consume 25% more calories on alternate days apart from fasting. But the benefits and sustainability of such diets are still under research.
Fasting For 24 hours: Fasting for one entire day for 24 hours period is usually observed on religious occasions. This fast has limitations and cannot be performed on regular days as it can affect mood and also cause weakness if followed regularly. It might help you in weight loss but also cause nutrition deficiency.
Military Diet:
This diet is also a huge topic of discussion when it comes to fasting. This diet is as its name suggests one of the challenging diets where the window frame of eating is only for 4 hours and fasting for the next 20 hours. You should include highly nutritious food during these hours as you are eating just for 4 hours. Including fresh fruits and vegetables, dals, proteins, and low–calorie intake. But the advantages of this diet are under research.
Tips for Healthy Fasting:
Before starting any diet, you need to know that every diet has some advantages and disadvantages and hence it is very important to follow every step carefully to gain the most benefits.
These points will help you to successfully carry fasting diets and get the most from it:
Drink adequate amounts of water: It is most important to drink water and calorie-free liquids like green tea and infused water throughout the day to stay hydrated.
Controlling your cravings: When you are fasting, it is necessary to control your appetite as well as cravings. You need to focus on various other activities to keep your mind diverted from eating such as eating up meeting or work or watching movies.
Count Calories: Choosing high-fiber food, high-protein food, and foods rich in vitamins, minerals, and antioxidants is ideal. Including beans, eggs, fish, avocados, lean meat, and nuts are foods rich in nutrients that can easily be included in the diet during fasting.
Do Not Do High-intensity Workouts Or Get Stressed On Fasting Days: It is ideal to take rest and choose light exercises like yoga or walk rather doing high-intensity workouts.
Use Various Herbs And Spices: Adding spices or herbs like garlic, cilantro, and vinegar can add lots of flavors without adding extra flavor to your food rather than adding extra calories.
Consult A Dietician: it is always advisable to consult your nutritionist or dietician because no matter how sure you are about choosing the right foods during fasting you should the best ways to eat them. Even what kind of diet according to your health will suit you best. Therefore, it is advisable to understand your body before you start diets.
Fasting impacts the metabolic functions of the body which may help to regulate blood sugar levels, and blood pressure levels, reduce inflammation, and also reduce the body’s physical stress.
Understanding what is best for your body is necessary and must be followed under the proper guidance of a dietician or nutritionist. However, nutritionists do not stand against a fasting diet but as per you, a person’s body needs it is necessary to modify the diet.
