Facts About Intermittent Fasting

Hello everyone, hope all of you are doing well and are keeping healthy and happy. Every fitness or weight loss plan comes with it’s set of pros and cons. To get the right results, it is imperative that any program is followed properly. Intermittent fasting is considered one of the best ways to lose weight. It’s trendy and effective but that doesn’t mean that it doesn’t come with it’s share of downsides. Intermitent fasting has many benefits related to mental health, digestion, immunity, blood sugar and metabolism.

Some basic facts about intermittent fasting

  • Intermittent fasting is not a diet plan but a pattern of eating
  • It contains a standard 8-16 hours of fasting window (feeding and fasting)
  • It helps achieve goals of calorie deficit
  • Intermittent fasting is convenient for many people who prefer not a follow any particular diet
  • It doesn’t talk about what to eat, how much to eat or how many meals to have in a day

Signs to look for while you’re doing Intermittent Fasting

  • Excessive craving
  • Constantly thinking about time or looking at the clock
  • Noticed change in skin tone
  • Increase in hair fall
  • Difficulty in sleeping
  • Mood swings and fatigue
  • Increase in stress levels
  • Disturbance or change in period cycle
  • Constant headaches
  • Stomach ache or constipation
  • Loss of muscle mass
  • Excess increase in stomach acids
  • Feeling cold or irritable

(If you have five or more of these symptoms you should stop Intermittent Fasting)

Why is Intermittent Fasting not for everyone ?

  • Most of the people trying to lose weight are on a calorie deficit diet, reducing the time leads to further decrease in calories intake which creates imbalance in the body
  • It also leads to lack of nutrition and low energy levels
  • Lack of nutrients also results in poor skin and hair fall
  • It may also lead to hormonal imbalance, resulting in stress and increased levels of cortisol hormones
  • Women who eat very less or a low calorie diet are prone to a condition called amenorrhea or the absense of menstruation
  • Sudden weight loss or a calorie deficit dietcan disrupt your hormone cycle
  • Intermittent fasting can cause a decrease in rapid eye movement (REM) sleep
  • It can lead to dropped energy levels and mood swings
  • If you’re feeling down, anxious or discouraged about continuing this diet, you should stop
  • It may lead to weight gain in some people
  • You might end up eating unhealthy, high calorie food in your eating window
  • Watch out foe stomach disorders
  • Remember, it’s not a short cut to lose weight

Who should give it a try ?

  • You have a fair idea of healthy eating
  • You’re single and you know how to cook
  • You have a very supportive family
  • Your work and schedule allows you to follow it comfortably
  • You have no medical issues or any history of eating disorders
  • You are determined and have gained complete knowledge about it
  • If you’re a male
  • You can easily monitor your diet and you’re good at organising

Who can try it on a experimental basis ?

  • You can manage stress
  • You are on the road to eating healthy and you’re not dieting
  • Yiu have tried everything to lose weight
  • You’re a woman
  • You have a family including kids but you can still comfortably manage your timings
  • Trying to improve digestive health
  • You’re on a medication
  • You indulge in intensive workout
  • You have weak immunity and metabolim

Who should avoid it completely ?

  • If you’re on a crash diet
  • You have medical issues
  • You’re pregnant ot you’re trying to conceive
  • You’re a nursing mother
  • It is not meant for teenagers
  • You’re new to healthy eating and exercising
  • You’re under a lot of stress
  • You have a history of eating disorders

Solutions

  • Try cresendo fasting to start with moving towards the standard window gradually
  • Instead of extreme timings, start with gradual timings first
  • This is better suited for women
  • Plan your meals carefully, in your eating window start with a light meal to avoid shock to the digestive system
  • Stay hydrated
  • Learn to manage stress, try meditation
  • Plan your workout schedule, keep it close or within your feeding window
  • Avoid over or under eating
  • Lear to cook quick, healthy meals, eat lots of veggies and fruits
  • Consume a high protein diet, involve your family partner or sibiling for support
  • Watch your consumption of smoke or alcohol
  • Stop counting minutes, take it easy. Few minutes here and there are alright
  • Best time to try intermittent fasting is the winter season

Leave a Reply

Your email address will not be published.