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      Healthy Fasting - Dr. Bipin Vibhute
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      The advantages of fasting for weight loss are making it more and more popular. How safe are they, though? Do they actually result in long-term weight loss? Don’t they have a negative impact on your health? These and other inquiries about fasting and weight loss are addressed in this blog.­­­­

      Different types of fasting are helpful for controlling weight and maintaining metabolic health. In some people, it might aid in lowering blood pressure, blood sugar, and fat levels. That is primarily caused by particular eating plans. Nevertheless, those that include fasting in a long-term, balanced diet get its benefits. Fasting, however, has the potential to have negative effects like irrational hunger, headaches, and fatigue.

      Let’s discuss some various types of Fasting –

      The kind of fasting you practise depends on how long you go without eating. It might have a variety of effects on many people. Therefore, it is crucial to comprehend many fasting diets kinds and select the one (if any) that is ideal for your body. To achieve the finest weight loss outcomes, it is always preferable to use a balanced eating plan.

      The following are the several forms of fasting diets:

      Twice-a-Week Fasting Diet –

      This fasting technique emphasises consuming no more than 500 calories each day on two days per week. On the other five days of the week, you must follow a nutritious diet.

      It’s important to prioritise high-protein and high-fibre foods when fasting in order to feel satisfied and limit your calorie intake. You can select any two days for your fast on this fasting diet. It permits flexibility in accordance with your timetable. According to the supporters of this fasting diet, it is a great way to lead a healthy lifestyle since you get the nutrients your body needs, which may aid you.

      Time Restricted Eating Diet –

      The amount of time you can eat during this fasting diet is limited. Usually, it follows a 16/8 or 14/10 cycle. The 14/10 diet recommends eating from 9 am to 7 pm, while the 16/8 plan limits meals to 10 am to 6 pm (any 8 hours) (any 10 hours).

      Practically, the time-restricted fasting diet advises not eating after sundown. Restriction on eating before bed is a well-known custom in certain religions. One of the main factors contributing to weight gain is eating just before bed.

      The Warrior Diet –

      It is a difficult diet because you only have a 4-hour window for eating. For the next 20 hours, you are not allowed to eat anything. Only the food you consume throughout that 4-hour period enters your body. It’s important to realise that you can’t eat whatever you want then because it will harm your physique. Concentrate on consuming a lot of protein, fibre, and a few calories.

      Health professionals are sceptical of the diet’s long-term benefits and sustainability because it requires 20 hours of fasting each day.

      Tips for Healthy Fasting –

      It is crucial to realise that every diet has advantages and disadvantages. Therefore, maintaining a balanced diet is essential to get the intended advantages with the fewest possible negative effects.

      You may find the following advice helpful in sustaining your objectives and maximising the benefits of fasting:

      • Keep Hydrated: Drink plenty of water and calorie-free drinks throughout the day, such as herbal teas.
      • Avoid Obsessing Over Food: Plan plenty of activities on days when you aren’t eating to keep your mind off food, such as catching up on work or going to the movies. You will find it challenging to maintain your diet if you think about food.
      • Relax on Days You’re Fasting: Avoid strenuous activity on days you’re fasting. Yoga and other moderate exercises, though, might be beneficial.
      • Do the Calorie Counting If the diet plan allows some calories during fasting times, it is crucial to choose nutrient-dense foods that are high in protein, fibre, and healthy fats. You can include nutrient-dense foods in your diet by include beans, lentils, eggs, salmon, almonds, and avocado.
      • How to Improve Flavor Without Adding Calories: To season food, use a lot of garlic, herbs, spices, or vinegar. These foods can help people feel less hungry because they are packed with flavour and contain minimal calories.
      • Go slowly: In the end, it relies on your body and how much you can handle. Therefore, it is advised to start out little and to fast gradually.
      • Select the Correct Food: Make popcorn, fresh veggies, and fruits with a lot of water, like melons and grapes, your go-to satisfying yet low-calorie items. Avocados, fish, green vegetables, potatoes, beans, legumes, berries, eggs, almonds, and whole grains are other acceptable foods. These food items deliver the necessary nutrients while using little in the way of calories or fat.
      • Speak with a dietician: It is important to comprehend the type of food you should eat through the appropriate counsel, regardless of how certain you are about it. Some diets may be the best for you, while others may hurt your health in specific ways. It is therefore best to comprehend your body before beginning a diet.

      When you incorporate fasting into your life or lifestyle, your body also becomes accustomed to it, and for how long? It is not a diet that you can follow to lose weight and then stop. Fasting is necessary if you want to maintain your health and avoid getting sick.

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