Vandana Nutrition and Diabetic Education Clinic

Vandana Nutrition and Diabetic Education Clinic
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VANDANA NUTRITION & DIABETES EDUCATION CLINIC ,You can visit my facebook page @dtvandanasingh Follow me on Twitter-Vandana Nutrition and Diabetic Education Clinic

Saturday, July 18, 2020

INTERMITTENT FASTING -Why it is so Popular?πŸ‘ˆ

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INTERMITTENT FASTING Why it is so Popular?

In today’s life intermittent fasting has recently gained popularity as a means of weight loss and improving metabolic health in less time. 

Now you do not need to sweat in the gym in the morning and evening, because without gym you can lose weight. 

You do not have to starve all the time. Which keeps your body in balance and reduces fat accumulation.


                                 INTERMITTENT FASTING

Intermittent fasting, as its name suggests, is an eating pattern of fasting in which you keep fast for a certain period of time. You eat only in a few hours of the day and the rest of the time you have to fast.

Intermittent fasting does not prescribe what to eat; rather, it’s focus is on when to eat.



Improves Your Digestion-

It is always recommend by the health professional to have dinner before 8:00 pm
and this is because, the more time you give your stomach to get the digestive
process done, the better is the digestion.

Fast Weight Loss -

Nor epinephrine is one of the hormones that get released when you go on a fast
and this hormone is responsible for burning the excess fat. released when you go
on a fast and this hormone is responsible for burning the excess fat.

Detoxification- Fasting is the best way to eliminate all the toxins from your
body and purify your entire system.

Control Diabetes- Intermittent fasting in diabetes reduces the insulin resistance.
Look Young and Beautiful
Reduces Your Cholesterol
Reduce BP and Heart Disease
Healthy Mood & Fights Depression
Fight Inflammation
Supports healthy Immune System :

You should choose intermittent fasting according to your routine for 
this you have to keep fast for 16-20 hours a day, and you can eat 
food only in 4 to 8 hours. It is very simple to start. Also, keep 
in mind that the longer the fasting time in the day the fasting time 
in the day, the better it will be and the more weight you will be
 able to lose.

The Metabolic Effects of Intermittent Fasting:

Many of the beneficial health effects of intermittent fasting are derived from a

metabolic switch from the use of glucose as a fuel source to the use of fatty acids

and ketone bodies.

The transition is called intermittent metabolic switching (IMS) or glucose-ketone

(G-to-K) switchover. Inverse switching, i.e., ketone-glucose (K-to-G), occurs after

the interruption of fasting and meal intake.Fasting Can Hurt Metabolism: The

saying that "if a little is good, then a lot will be better" does not apply to fasting.

Though you may be motivated after completing a fasting day to continue with

very low calories, the body needs a "normal" calorie day to keep metabolism

stoked and to continue burning fat. If extremely low calorie intake is continued

day after day without break, then metabolism does appear to slow as the body

eventually goes into "starvation" mode.



Types of Intermittent Fasting

·   5:2 Method of Intermittent Fasting: 

In this you can eat the foods of your own choice for the rest of the days, normally 5 days of the week while restricting your calorie intake to 500–600 for 2 days of the week.

Ensure that you go for those foods that are particularly aimed at weight

loss instead of choosing the unhealthy and the junk.

In this method, you have to postpone your breakfast to 12:00 pm and
prepone your dinner to 8:00 pm. Means not eating anything after
dinner and skipping breakfast. Which is why this method is known
as 16/8 method.

 You have to make sure that you choose only healthy foods to eat for the eight hours.

·    Alternate day intermittent fasting

Alternate-day fasting is a very powerful weight loss tool and it can help lower your risk of heart disease and type 2 diabetes.

It is an approach of alternate-day fasting.In this, you have to fast on one day and then eat what you want the next day.
On fasting days (>500 calories on fasting day )you are allowed to drink calories –free beverages as many as you like. It includes water,tea and unsweetened coffee.

· The Warrior Diet:

The Warrior Diet was one of the first popular "diets" of intermittent fasting.

It involves eating small amounts of raw fruits and vegetables during the day and eating one huge meal at night.Basically, you "fast" all day and "feast" at night within a 4-hour eating window.



In spite of popularity of intermittent fasting, it has lack of evidence for long term health benefits. Because of time restricting eating habit it may work for somebut in long term it can create an unhealthy relationship with food for others, because specific foods and nutrients are not encouraged or limited by this diet, the healthfulness of an intermittent faster’s diets could vary widely.