First Edition February 21, 2022 7:00 AM IST
Intermittent fasting is safe and can lead to significant weight loss. We spoke to Navanita Saha, Chief Clinical Dietitian at Manipearl Hospital Old Airport Road.
Intermittent fasting is a dietary plan that repeats fasting and eating days on a regular schedule. Specify when to eat, not what to eat. Intermittent fasting is safe and can lead to significant weight loss. It also improves metabolic health in obese people.
Tips for enhancing the effects of intermittent fasting
Plans for intermittent fasting: It is essential to plan before you start an intermittent fast. People can react differently to similar intermittent plans. Paying attention to your body is always essential. It is very important to decide on a fasting day and a meal day. Once the plan is complete, if you plan to fast at a specific time of the day and then do an intermittent daily fast by eating within a specific period of time in the window, you need to adhere to the plan. .. Then it’s a good idea to start slowly. For example, follow the 12/12 window. We can eat within 12 hours, fast for 12 hours for a while, then gradually move to the 10/14 or 8/16 window to increase the fasting time to 14-16 hours.
exercise: Exercise doubles the effects of intermittent fasting and helps with faster weight loss. However, it is important to consider that the type of exercise on the fasting day must be different from the other days. For example, consider not exercising too hard, such as jogging or walking fast, to burn calories on a fasting day.
Appropriate water consumption: Food is an essential source of water for the body. Therefore, when you are not eating food, try to supplement your water needs by increasing your water intake. People on fasting days need to drink about 3-4 liters of water per day. You can also drink herbal tea on fasting days. It will not only keep you dehydrated, but will also reduce your urge to eat.
black coffee: Drink black coffee during an intermittent fast. It acts as an appetite suppressant to help with weight loss. You can also add coconut oil or butter to your coffee to reduce hunger.
Get the right food selection. Always choose the right diet during an intermittent fast. You can choose low-calorie yet healthy foods such as fiber, protein, healthy fat-rich nuts, beans, and avocados. Avoid overeating. Also, add a sufficient amount of fiber to whole grains, legumes, fruits and vegetables, etc. Also read: Broccoli to Almonds, Oily Fish: There are several foods to strengthen the immune system
Don’t be distracted: It is imperative to stay busy and not be swept away by food on fasting days. If you don’t have an office-related job, read a book or enjoy your hobbies. Also read: Safe Sex for a Healthy Eating; 7 Ways to Make Your Vagina Happy
Track your progress. Performance can only be measured by tracking progress. Create a chart of weight loss achieved each week. It helps you decide if you stick to your current intermittent fasting plan or if you need to move to a new plan. Also read: Face oil or serum, what and how to choose?Dermatologist decodes
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