Obesity is a universal problem, and people try various strategies to overcome this problem. There are a number of reasons behind this problem and it is important to rule out the cause behind it. So that you can choose the best suitable option to lose weight. Hence, intermittent fasting will be a new and informative way for you to try. It is easy to do, and many people have accumulated results from it. Also, it doesn’t have a negative effect on your health. You can always try something new which might be suitable for you. But before trying this, you should know the secret rules of losing weight, so that intermittent fasting can fully benefit you.
Intermittent fasting is a broader term used to explain various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. Another term ‘intermittent energy restriction’ is also used for this type of diet plan.
Why Do I Need Intermittent Fasting?
Intermittent fasting is not only for weight loss but also helps in lowering your blood cholesterol levels, controls blood sugar, reduces liver fat, and controls blood pressure. It helps your body to burn extra calories.
Following are the 3 simple rules you have to follow;
1. 16/8 food division
Yes, this might seem tricky, but it is simple. It means you have to avoid eating for 16 hours and the 8-hour window to fulfill your calorie requirement. You can choose your favorable 16 hours from the whole day and your 8 hours start right after it. In the beginning, you can eat the same amount of food in those 8 hours that you normally do but, you have to decrease the number of calories slowly. It is very easy and doable, just have to keep on doing it. You can also ask the best nutritionist health and diet plans.
2. 24 hour fast
Don’t be afraid of the sound of it. It means that when you are comfortable with rule one, you can jump things up a notch. By not eating for 24 hours once or twice a week. For example, dinner to dinner the next day. It will be easy as you progress towards this by doing the regular fasting for quite some time.
3. 5:2 food ratio
The last rule is very simple. You have to eat 500 to 600 calories 2 non-consecutive days in a week. But, eat regularly on the rest of the days by following the above rules. This method is a bit more advanced form of intermittent fasting, which will take time. So, do not panic and give it a try.
You can start rule one for only once a month or a week, whichever suits you. Then do it on the alternate days. This regime will help you to maintain momentum, and you will adjust the plan. You won’t have to skip the important meals if you choose your suitable 8 hours of eating window.
But some side effects are also associated with intermittent fasting. Like;
- You may over-eat
- Feeling tired and lethargic
- Low blood sugar
- Food obsessions
- Hormonal imbalance and change in your menstrual cycle
- Hair loss
- Dull skin or acne
- Sleep disturbances
- Mood swings, etc.
As mentioned above, intermittent fasting is not risk-free. So it is important to consult the best dietitians of Pakistan to get expert advice.
Book an appointment now, to answer all your queries. You can book an appointment with the top neurologists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.
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