Table of contents

• Types of fasting diet
• Some important points to observe fasting diet
• Benefits of fasting diet for health
• Complications and harms of fasting diet
• Final words
• Common questions

Types of fasting diet

There are 6 different ways to follow an IF, including:

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• 12-hour fasting regime: In this method, you have to fast for 12 hours every day so that the body can convert fat reserves into energy and lose weight. The easiest way to fast for 12 hours is to postpone the fasting period until bedtime.
• 16-hour fast (method 16:8): In method 16:8, men 16 hours and women 14 hours.... In this case, you should eat your dinner at eight o'clock in the evening and not eat until noon the next day.
• Method 5:2: In this method, as the name suggests, you must eat enough healthy food five days a week and reduce your calorie intake on the other two days.... On fasting days, men's energy intake reaches 600 calories and women's 500 calories.
• Fasting every other day: There are different ways to follow this method.... Some people avoid solid foods completely on fasting days, while others may eat around 500 calories... This method is usually not suitable for beginners.
• 24-hour fasting: In this method, you must fast once or twice a week and each time for 24 hours.... During fasting, you are allowed to use water, tea and other non-caloric drinks.
• The Warrior Diet: The Warrior Diet is a fairly strict form of IF where you eat only a few servings of raw fruits and vegetables for 20 hours and then eat a large meal at dinner.

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Some important tips to follow the fasting diet

Sticking to IF can be challenging.. Following these tips will help you stick with this diet long term and maximize its benefits:

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• Keep your body hydrated. The best fasting diet is one where you drink plenty of water and calorie-free beverages (like herbal tea) while following it. This will help you get enough fluids and electrolytes.
• Avoid thinking about food. Try to plan your fasting hours in such a way that you do a lot of things... for example, you can take care of your office work or watch a movie.
• Rest. Avoid vigorous activity during fasting hours... Of course, light exercise such as yoga may be helpful.

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• Eat healthy foods. If your chosen plan is such that you can get some calories while fasting, eat nutrient-dense foods that are high in protein, fiber, and healthy fats. For example, beans, eggs, fish, nuts, avocados and unprocessed meats.
• Go for garlic foods. Choose filling, low-calorie foods (such as popcorn, raw vegetables, and juicy fruits such as grapes).
• Use calorie-free or low-calorie condiments. Season your food with garlic, herbs, spices, or vinegar. These condiments are very low-calorie and may help reduce feelings of hunger.
• After fasting, eat healthy foods. Eating foods rich in fiber and a variety of vitamins and minerals helps to keep blood sugar stable and prevent nutrient deficiencies.. It also plays a role in losing weight and maintaining health.

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Benefits of fasting diet for health

Many studies on IF have been done on humans and animals.... According to this research, following IF has many health benefits including:

• Weight Loss: Without the need to consciously restrict calories, intermittent fasting can help you lose weight and reduce belly fat.
• Treatment of insulin resistance: IF reduces insulin resistance, blood sugar levels and fasting insulin levels and prevents type 2 diabetes.

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• Inflammation: IF helps reduce inflammation, which is the root cause of many chronic diseases.
• Maintain heart health: Intermittent fasting reduces risk factors associated with heart disease, including bad cholesterol (LDL), triglycerides, inflammatory markers, blood sugar, and insulin resistance.
• Cancer Prevention: Animal studies have shown that IF may prevent cancer.
• Keeping the brain healthy: Intermittent fasting helps the growth of new nerve cells and reduces the possibility of Alzheimer's disease.
• Delaying aging: In studies conducted on laboratory mice, intermittent fasting has been able to increase lifespan by 36 to 83 percent.

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Keep in mind that research is still in its early stages and more studies are needed to better understand the effect of IF on human health.

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Complications and dangers of fasting diet

Hunger is the main symptom of IF....you may also feel weak and your brain function is affected....these problems are usually temporary as your body gradually adjusts to the new diet... However, if you have a medical condition, such as diabetes, low blood pressure, or an eating disorder, or are taking medication, check with your doctor before starting IF.

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Reports on the side effects of the fasting diet for women show that IF may cause periods to stop in some people, in which case the menstrual cycle will return to normal by resuming the previous eating pattern. For this reason, it is recommended that women with amenorrhea (stopping menstruation) do not arbitrarily decide to try IF.

Following a fasting diet during breastfeeding and pregnancy may also be harmful to the mother and her child. Also, women who are planning to become pregnant should talk to their doctor or nutritionist before making any changes to their current diet.

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Endword

There are many ways to pursue IF, some of which may work best for you....To get the best results, it's best to try different methods to find out what fits your lifestyle and preferences....Regardless of the type of IF, fasting for long periods can be problematic, especially when the body isn't ready... On the other hand, this type of diet is not suitable for everyone.

To choose the best fasting diet method, get help from a nutritionist and start it.... The nutritionist can set up a personal meal plan for you according to your conditions..

Frequently Asked Questions

What is the fasting diet like?
In response to the question of what the fasting diet is like, we must say that IF is a type of food pattern that includes periods of fasting and eating... There are different ways to follow IF that differ in terms of the duration of fasting.
What time does fasting start?
The best time For fasting, it depends on your conditions and preferences....for example, most people who follow 12-hour fasting prefer to fast before sleep, that is, from 7:0 to 0.0..am
How many hours should the fasting regime be?
The duration of fasting depends on the type of IF....sometimes you have to abstain from food for a few hours a day..while in some methods you have to fast for a whole day. Be fasting.
What should we eat on a fasting diet?
Try to eat low-calorie, filling, and nutrient-rich foods such as raw vegetables, juicy fruits, and roasted corn while following IF, and in addition, consume enough fish, beans, legumes, and nuts. Keeping your body hydrated.
How much weight can we lose with a fasting diet?
The amount of weight loss depends on many factors, including the type and duration of fasting, your current weight, and the amount of calories you consume when you are not fasting... One study found that 2 types of fasting can cause weight loss.. 1-13% in 2-52 weeks.
Which Fasting Diet Is Best?
The best fasting diet for weight loss depends on your situation....usually people trying IF for the first time find it easier to fast for 12 hours....because they can adjust their fasting time to sleep time..
Is 12 hours of fasting or 16 hours of fasting better?
The effectiveness of these 2 methods varies from person to person... Those who did not get results from 12 hours of fasting, may benefit from 16 hours of fasting.
Is the diet followed? Is fasting during the period dangerous?
No... But women with history Amenorrhoea should consult a doctor before starting IF, because IF can cause menstruation to stop in some people.. Does diet interfere with bodybuilding?
Little research has been done on the interaction of fasting with exercise and bodybuilding.. However, if the diet is carefully adjusted, it is probably impossible to gain muscle with IF.. Patients should not start this diet without consulting their doctor.
Sources: medicalnewstoday, healthline
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