Do you also want to know about the meaning of intermittent fasting and what are its benefits? If yes, then this article is going to be very special and beneficial for you. Nowadays, not only in India but many people (children, women, and men) all over the world are troubled by the problem of increasing weight or excess fat. To get rid of it, people are adopting various measures, because the problem of this excess fat can cause many serious diseases.
Many of you also do fasting to lose weight, but due to fasting or fasting in order to lose weight, your body starts getting weak. In view of this type of problem, nowadays the trend of intermittent fasting is very loud.
Intermittent Fasting, this is such a method of fasting, with the help of which you can easily reduce your weight without feeling any weakness. If you really want to lose weight, then this is a very effective technique, which will go a long way in reducing your weight or controlling your weight.
Intermittent fasting is a very effective way to lose weight and it is considered to be the best technique of weight management. If you do intermittent fasting, then you will get to see many benefits along with reducing weight.
So now let us know from the beginning, what is intermittent fasting and what are its benefits.
What is Intermittent Fasting ? Intermittent Fasting Means –
This is such a method of fasting, with the help of which you can easily reduce or control your weight without feeling any weakness. Intermittent fasting refers to not eating anything for a long period of time in 24 hours and consuming the required calories for the whole day in a short span of time.
This is such a way to lose weight, which has a special type of eating pattern. It is not a special diet and it is not told what to eat, but when-what to eat and how to eat it is especially told in it. During intermittent fasting, you do not need to fast, nor do you have to eat fasting foods.
You can eat normal food in intermittent fasting, although during this technique you have to stay hungry for about 16 to 20 hours. And you get 4 to 8 hours in which you can take your nutrition. It is also called Intermittent Energy Restriction. It can be of many types and it has many benefits too.
How to do Intermittent Fasting ? How To Do Intermittent Fasting –
Here you got to know about what is intermittent fasting. Now know, how to do Intermittent Fasting, what are its methods, many of you do not know this. Some of its types are mentioned below, by following which you can easily do your Belly Fat Loss and Weight Loss.
To do this type of fasting, you have to make a schedule. In that schedule, you have to set a time to eat food and a specific time to stay empty stomach without eating anything.
Types of Intermittent Fasting –
However, not everyone thinks about doing intermittent fasting, but those who want to lose weight want to do it. Here are the types of intermittent fasting, with the help of which you can follow this technique and do intermittent fasting.
- 16/8 Method
- 5/2 Method
- Stop Eating Method
- Warrior Method
- Alternate Day Fasting Method
What is the 16/8 Diet ?
To get good fitness and to lose weight, it is very useful to follow the 16/8 diet. In this technique of intermittent fasting, you do not have to eat anything for 16 hours out of 24 hours of the day.
After that, you have to eat your food within the remaining 8 hours. This simply means that you have to fast for 16 hours and within the remaining 8 hours you have to do your breakfast, lunch, and dinner complete.
For example – if you have had dinner by 8 pm, then the next day you do not have to eat anything till 12 noon.
After 12 noon you can have your breakfast and lunch. In 16 hours of this fasting, you can drink as much water as you want, but you cannot eat anything.
What is the 5/2 Diet ?
5/2 Diet This is a good way of intermittent fasting, by following which you can easily reduce your weight. In this technique of intermittent fasting, you have to be in caloric maintenance for 5 days a week, this means that you can eat your normal food.
After this, in the next 2 days, you have to eat only 500 to 600 calories, this means that you have to fast for 2 days.
In this technique, you have to eat 5 days a week and fast for 2 days. This 5/2 diet is very helpful in your weight loss.
What is the stop eating method ?
In this technique of intermittent fasting, you have to stay in fasting for a full 24 hours on 1 or 2 days of the week. For the remaining 5 days, you can follow your normal diet. You can easily lose weight with the Stop Eating Food method.
However, following this technique of fasting is not an easy task for everyone because it has to be done for full 24 hours, due to which weakness can be felt. But if you follow it then surely you can easily lose weight.
What is Warrior Diet ?
Warrior Diet This is such a technique of Intermittent Fasting, in which you do not have to eat anything for 20 hours out of 24 hours of the day. After this, in the remaining 4 hours, you can eat your favorite food and you can also over eat.
In Warrior Diet, you are asked to eat salads, more and more protein-rich food. Warrior diet techniques help a lot in losing weight.
What is alternate day fasting ? ADF means –
This technique of Intermittent Fasting is considered very difficult. Alternate day fasting is also called the ‘Fast and Feast’ diet. In ADF, you have to fast for the full 36 hours and you can eat anything within the next 12 hours.
This cycle is of full 48 hours. It is not easy to follow the ADF technique at all, but if you follow it, then of course your weight loss will happen in a very short time.
In the ADF technique, many people are also given some advice due to not being able to fast for 36 consecutive hours, in which they are asked to drink some cold drinks and juices, etc.
How to lose weight by intermittent fasting ?
In Intermittent Fasting, you can fluctuate between Fasting and Eating. In different techniques of this fasting, you can eat food in a different way.
For example, in 16/8 Method, 5/2 Method, Stop Eating Food Method, Warrior Method, and ADF techniques, you fast for 16 hours in some, 20 hours in some, and 1 or 2 days in some.
Let us tell you that during fasting, your body uses the stored glucose and also uses stored fat to get energy and break down the fat.
When you eat food, your body takes energy from food. And when your body is in the fasting phase, then it takes energy from glucose, which gradually reduces the glucose.
After this, due to fasting for a long time, the fat present in the body is used to get energy, due to which the fat breakdown starts. And due to the effect of all these, weight loss starts. (5 Best Fat Burner Capsules for Women & Men)
Intermittent Fasting Benefits –
After following intermittent fasting by some people, research and study have shown that they have got many benefits from this technique. You can also take the benefits of intermittent fasting by following this technique.
- Intermittent fasting helps in both fat loss and weight loss.
- It helps in controlling cholesterol.
- This lowers the insulin level in the body, which helps in fat loss.
- In intermittent fasting, fewer calories are consumed, which boosts metabolism.
- This type of fasting lowers the blood sugar level.
- Cardiovascular diseases can be controlled by intermittent fasting.
- It helps in controlling blood pressure in the body.
- Intermittent fasting increases the power of the brain as well as the growth of neurons.
- This increases the growth hormones of the body.
- Intermittent fasting does not cause diseases like Alzheimer’s, heart attack, and cellular damage.
- Helps in detoxifying the body. (5 Best Peanut Butter for Weight Loss)
What should be eaten during intermittent fasting ?
Intermittent Fasting is a technique in which there is no restriction on food and drink. In this, only the time of eating and the time of being hungry are fixed. You can eat all kinds of things while eating.
Keep in mind, when you are thinking of losing weight, then you should minimize the consumption of foods high in fat and carbohydrates. Apart from this, you can easily eat normal food which is made in your homes.
One more thing you have to keep in mind, you should never overeat. Overeating eliminates the importance of intermittent fasting. In this way, you can take full advantage of intermittent fasting by eating a limited amount of food. (5 Best Slimming Tea for Weight Loss)
How much weight can be lost by intermittent fasting ?
With this technique, excess fat or weight can be easily reduced. If you follow intermittent fasting with good food, a disciplined diet, regular workout, then within 1 month you can lose 3 to 4 kgs.
Intermittent fasting is an effective technique for weight loss. According to research published on the website of the National Center for Biotechnology Information (NCBI), intermittent fasting is the most effective technique in reducing weight and maintaining good fitness. (5 Best Black Coffee for Fat Loss in India)
Conclusion – This is the best technique for weight loss, which can be followed by both men and women. According to some research and studies, it has also been described as the most effective way to lose weight. This is not rocket science, but it is the easiest to follow.
Hopefully, what is Intermittent Fasting (Intermittent Fasting Meaning and Benefits) you must have got complete information about this topic. If you liked this post, then please share this post with your friends and tell us how you liked this post in the comment box below.
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