Due to being busy, whatever you find in outside restaurants, hotels, street, you eat and spend the day.
Due to this habit or lack of time, most people are upset due to overweight/fat/obesity in today’s time.
In today’s time, life is so busy and time is not available for gym/exercise/workout.
But now there is a way that you will not need any gym/exercise/workout to reduce weight/fat/obesity, just take care of eating at the right time.
Intermittent Fasting Meaning
You can say this fasting in such a way that you will fast for 12/14/16 hours out of 24 hours and you have to eat 2/3 meals of your food in the remaining hours.
The fast is kept for 16 hours in this fasting.
In the beginning, you can start with a fast for 10-12 hours.
What Intermittent Fasting Actually Do
This fasting is a very effective way to reduce weight/fat/obesity and keep your body healthy from inside. It helps you eat fewer calories and keep your hormones working properly. Which were spoiling your body cause of bad eating habits.
Junk food tastes delicious in food, it damages the body as much and it takes a longer time to digest junk food than normal food and your body starts getting sick, weight increases.
The biggest benefit of this fasting is that whatever food you eat during this time will be digested completely and your problem of falling ill or gaining weight will be reduced.
This fasting is a very popular health and fitness trend.
It includes eating patterns and the cycle between eating and fasting.
What Is Intermittent Fasting
Lockdown can be a good time to do intermittent fasting. Intermittent fasting is a practice or diet that requires 12, 14 or 16 hours of fasting, depending on how you feel.
In the beginning, you may find it difficult to intermittent fasting, do not start it randomly, start it slowly and follow its rules properly.
Intermittent fasting promotes metabolism and may help in fat burning, weight loss is one of the most popular diets, this fasting has become quite popular for the last few years.
Intermittent fasting is a diet plan in which you have to skip meals while staying hungry for a long time. Also, at what time to eat and at what time it is decided in advance. Some people take their meals within 12 hours, while others do not eat for 14 to 18 hours. Intermediate fasting is effective but it is also important to do it properly.
Intermittent fasting is an eating pattern in which your day is divided into two steps. Step of food and step of fasting. As the name suggests, you only have to fast during the eating step and during the fasting step. During the fast step, you are allowed to drink only coconut water and water (not even tea or coffee). Your fasting phase can last as long as you want: 10 hours, 12 hours, 14 hours, or 16 hours. An effective way to practice intermittent fasting is early dinner, ideally at about 7, 8, or 9 o’clock. Then you can break your fast after 10, 12, 14 or 16 hours, whichever suits you. Break your fast with a fruit or a nut. After 15 or 20 minutes, have your meal.
Is Intermittent Fasting Weight Loss
Yes, intermittent fasting is known to reduce weight.
Intermittent Fasting Results
Usually you will get good results in 45 days of doing this fasting. After experiencing this fasting you will feel different positivity in your life
Avoid these mistakes of intermittent fasting
1.Avoid overeating while eating: Keeping in mind that during intermittent fasting, you do not use any drink other than water, coconut water, and it is permissible to eat a full stomach at the time of eating. Eat so much that it will erase your hunger, but overeating will spoil all the hard work. Include all food groups in your diet including carbs, fat, protein, and fiber. Focus on eating only while eating. If you eat more then you will not be able to enjoy the benefits of this fast.
2.Avoid junk and processed food: This is a diet plan that does not encourage you to eat calories in the diet and neither does it ask to remove food groups like carbs or fats from the diet, but you only need to focus on eating a healthy and nutritious diet. is. For this fasting scheme to be effective for you, you will have to stay away from junk, deep-fried, processed, and packaged food.
3.Don’t starve yourself: Do not extend the period of fasting beyond the limit. That is, fast as much as you can. If you feel hungry, eat nutritious food. Keep intermittent fasting flexible. If you feel hungry in 10 hours or 12 hours or 14 hours, then break the fast and eat food.
What to do & what not to do
Now the question arises what to do when we feel hungry in the next morning.
So in the morning, you can drink water, coconut water, and any vegetable juice.
Drink at least 5-6 liters of water.
Do not eat junk food or deep/over-fried food.
Try to eat more green vegetables
Or boil any vegetable and eat it with salt, pepper, and lemon.
Skin tone will start to clear
Good and deep sleep
You will have a positive feeling
Will lose weight
the intestine will begin to be clean and healthy
Kidney and liver will be healthy
The heart will be healthy
The mind will be calm
Frequently Asked Questions – FAQs
Q: Can Tulsi Green Tea taken in intermittent fasting in fasting time?
A: Yes you can drink green tea, ginger tea, black tea, oolong tea, herbal tea, and hibiscus tea in INTERMITTENT FASTING but without sugar.
Q: Can you use turmeric tea in intermittent fasting?
A: Yes, you can take Turmeric tea.
Q: How much weight will I can lose by intermittent fasting 16-8 in 15 days?
A: It depends on you how many calories and fat you are eating in your meals. If you are fasting properly for a full 16 hours and eating green vegetables, vegetables/fruits juice, and non-fried food in meals, then you can lose up to 3-5 kg in 3-12 weeks.
Q: Daily amount of nutrition like proteins carbs calories FIBRE in intermittent fasting?
A: It depends on everyone’s body, such as your weight, height and what kind of body/health you want to make. Protein intake should be taken at least one and a half (1/2) times more protein than the body weight. Calories should be taken less than what your body burns. Include fiber in every meal so that keep your digestion healthy.
Q: Coriander in intermittent fasting?
A: Coriander can be used in intermittent fasting, but in many researches it has been found that consuming coriander properly can also help in weight loss.
Q: 9/30 Breakfast 1/30 Lunch and 9 dinner is this also termed intermittent fasting?
A: Yes, you can do this in the beginning, if you take meals from this rule, then there will be a difference of 12 hours in your dinner and breakfast, which can be a good idea to start. But try to have 14-16 hours difference between dinner and first meal of the next day so that you can get the full benefit of intermittent fasting.
Q: How much fat we have to take in intermittent fasting?
A: It depends on how much calories you’re taking in a whole day. If you are taking 2000 calories in a day then approximately 20-30% calories you can take form fat.
Q: Is it OK to drink milk and eat Chana FATKA after 1st meal during intermittent fasting?
A:Try to drink milk at night because the milk is digested slowly, which works like casein. And you can drink milk during the day, but stay away from fried foods and drink double toned milk.
Q: Can I Drink Liquids During the Fast?
A: Yes, you can drink non-caloric beverages. Do not add sugar to your beverages. A small amount of milk or cream may be fine.
Q: Can I Take Supplements While Fasting?
A:Yes, can take multi vitamins, fish oil capsules, and protein supplements.
Q:Can I Work Out While Fasted? A: Yes, you can. Many people also use BCAA during workouts.Q: I have a gastric problem should I be doing intermittent fasting? A: Yes, you can.
Q: Can I do Surya namaskar along with intermittent fasting?
A: Yes, Even that will be the best start of the day.
Q: Can I do 16/8 intermittent fasting for one year?
A: Yes, you can.
Q: How to overcome laziness and fatigue in the morning during intermittent fasting?
A: Have coconut water, lemon water, green tea, ginger tea. Q: Can we eat black garlic during the 16 hours intermittent fasting period?
Q: Can I take karela juice in intermittent fasting in morning?
A: Yes, this will be best for your health.
Q: Can you eat chapati and bhaji during the program of intermediate fasting?
A: Yes, you can have that in meal time.
Q: Can I drink water during iñtermittent fasting?
A: Yes, even you should drink at least 5-litre water or more.
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