A slim body and being beautiful is what everyone dreams of. The fasting, which is prevalent in today’s world, is ‘Intermittent Fasting.’ The eating pattern includes time to time eating or strictly restricting food intake for a certain period. This is a fasting method that is linked with several health benefits like an increase in human growth hormone and changes to gene expression. This fasting gives you a lower risk of diseases and health longevity. Therefore, people who tend to fast quite often have a better chance to live a healthier life and longer life and can lose weight. However, too, there is a flip side; fasting can be dangerous if it is not done correctly.
Here are various tips to help you fast safely-
It Would Help if You Kept the Fasting Period Short
There are a lot of fasting periods you can opt to fast
- The 5:2 pattern- this window restricts your calorie intake for alternate days per week.
- The 6:1 design is just the same as the above pattern, but there is only one day of reduced calorie intake instead of two.
- Eat stop eat window- it is a 24- hour complete fasting window for 1 to 2 times per week.
- The 16:8 pattern- this fasting window includes food consumption in an eight-hour window and then fasting for 16 hours a day, every day of the week.
Most of the authorities advise short and fast periods of 8 to 24 hours. However, some people opt for longer fasts of 48 hours and even up to 72 hours. If you’re short for more extended periods, then there is a significant risk of fasting problems. Such problems can be dehydration, mood changes, fainting, irritability and hunger, and lack of energy and concentration loss. You can avoid these side effects by sticking to shorter fasting periods of saying up to 24 hours, especially when you begin. But if you want to exceed your fasting period for up to 72 periods, then you should seek medical advice from your health specialists.
A Small Number of Portions Should be Eaten on Fasting Days
Generally speaking, the definition of fasting includes eliminating some foods and drinks for some time. Though you can remove all the foods together on short days, some fasting windows allow you to consume up to 25% of your calorie intake in a day. You should restrict your calories if you want to try fasting to eat a small number of food portions rather than consuming in large quantities. This will help you lower the risk of disease, such as feeling faint, hungry, and unfocused.
When your body is not hydrated, you can feel fatigued, and you can have a dry mouth, feel thirsty, and face headaches. That is why it is essential to have enough drink to keep yourself hydrated. Most health specialists recommend you drink at least eight glasses of water on average so that you can stay hydrated all day. However, this amount may vary from individual to individual. Your body needs around 20-30% fluid from food, and it’s straightforward to get dehydrated while on a fast. When you’re fasting, you aim to drink 8.5-13 cups of water over the course when you are fasting. Your body will let you know when you need more water. Drinking water will help you with weight loss also.
Prefer Walks and Meditation
You should avoid eating when you are fasting, and it could be complicated, especially when you are feeling bored or hungry. One way to avoid unintentionally breaking your fast is to keep oneself busy. You can adapt activities that can keep yourself alive and can avoid making you feel hunger. However, don’t use up too much energy in walking and meditating.
Any activities that are not too stressful and would not keep your mind engaged much is the best way to keep your mood relaxed and, at the same time, busy. You can take a bath or read books or even listen to music while walking.
Don’t Break Your Fast With a Feast
You may desire to end your fast-eating a whole lot of calories. However, breaking your fast with a feast can leave you tired and can cause bloating. It can also harm your body in the long term by slowing your body or halting your weight loss journey. Overeating can leave you bloated and uncomfortable. It would help if you did not look for how much is on your plate, It is what Is on your plate that matters.
Benefits of Fasting
Promotes Blood Sugar Control by Reducing Insulin Resistance
The most prominent feature of type 2 diabetes is insulin resistance and has been known to improve caloric restriction. After a period of fasting, your insulin sensitivity rises, and insulin levels fall. Doing such fasting will improve the postprandial glucose level. Studies have proven that intermittent fasting and alternate days fasting were considered significant as limiting calorie intake reduces insulin resistance.
Promotes Better Health by Fighting Inflammation
Inflammation can be one of the leading causes of developing chronic conditions such as heart disease or cancer, etc. fasting can help decrease inflammation levels and promote better health. You should follow a very-low-calorie diet to mimic the effects of fasting reduced inflammation levels and is beneficial in the treatment of multiple sclerosis, chronic inflammatory conditions.
Helps You Boost Brain Function and Prevent Neurodegenerative Disorders
Many researchers have found that fasting can help you have a powerful effect on brain health. Practicing intermittent fasting for 11 months improves both brain function and brain structure. As fasting helps in relieving inflammation, it also aids in preventing neurodegenerative disorders.
Fasting is one of the practices of abstaining oneself from food and beverages for extended periods. It depends on which window you choose and how you perform it, and accordingly, it will boost your immunity and health. People decide to diet for a variety of reasons or religious purposes. One of the most popular methods is intermittent fasting. It is the cycle between periods of eating and fasting. To stay healthy and fit, the health advisors recommend you keep short periods of fasts, avoid intensive workouts, and stay hydrated.
You should have enough proteins and keep a balanced diet when you are not fasting as it can maintain your overall health.