how to fast for fat loss

 how to fast for fat loss

how to fast for fat loss
how to fast for fat loss

how to fast for fat loss

Intermittent fasting is very popular right now. This diet mainly depends on abstaining from eating for certain hours of the day or for specific days in the week, and it appears in a variety of forms and methods. Experts believe that it is effective in burning belly fat (rumen).

This diet does not pose any problem for most people, but children and pregnant women should not follow it.

Professor Andreas Michelsen, a German specialist in internal medicine and therapeutic nutrition, explained that the most common methods of intermittent fasting or time-bound fasting are the 16: 8, 14:10 and 5: 2 diets.

The 16: 8 or 14:10 diet

German nutrition expert Antia Gall explained that this diet means that a person does not drink anything but water, unsweetened tea or coffee within 16 or 14 hours, and in the remaining 8 or 10 hours he can eat normally.
The German expert added, "There are not many general guidelines on choosing foods, but you should follow a balanced diet, eat dinner early and eat breakfast late."
The 5: 2 diet or the two-day diet

With this method of intermittent fasting, one eats normally for five days, and fasts for two days. Regarding the two-day diet, one should fast for two consecutive days, and it is not permissible to eat more than 650 calories in each.

German nutritionist Antia Gall explained that the 5: 2 diet does not require the continuation of fasting days, but there must be a constant rhythm of fasting days, such as fasting on Tuesdays and Fridays every week, and during these days it is allowed to eat 500 to 650 calories Just.

And Professor Andreas Michelsen advises people who want to start the intermittent fasting diet, to give their bodies a period to get used to this diet that extends from two to four weeks.

Michelsen added, "In the beginning, one feels hungry, and this is completely normal, and after a period of habituation, one can judge whether intermittent fasting is beneficial or not."

Intermittent fasting helps to lose weight, and most doctors assert that this type of diet works, but nutrition expert Anita Jal believes that intermittent fasting does not work as a miracle with regard to weight loss, noting that slight effects have occurred on the indicator. Body mass, which describes the ratio between weight and height, and is one of the most accurate indicators of obesity or thinness.

Gal emphasized the benefit of intermittent fasting in reducing unhealthy belly fat (rumen). .

Gal indicated that there are some clinical studies that have proven the effectiveness of this type of fasting for adults, but most of the results have emerged from studies conducted on animals.

Among the positive results are weight loss and improved metabolism in patients with type 2 diabetes, in addition to a reduced risk of cardiovascular disease, improved brain function, blood pressure, blood lipid levels and fasting blood sugar.

Apart from the results of clinical studies, there are some criticisms of the intermittent fasting diet, as the German nutritionist explained that most intermittent fasting regimens do not contain any recommendations or include vague recommendations for choosing foods.

"If people do not know exactly how to eat better quality food or control the intake of foods and drinks, the health-promoting effects will disappear and inappropriate eating habits will not change," she said.
Professor Andreas Michelsen believes that people eat better due to the decrease in cravings, and regardless of the quality of food, one eats according to time, and it is better to combine a healthy diet with an intermittent fasting diet.

Health risks

Intermittent fasting has some health risks, as Antia Jal explained that low blood pressure and blood sugar can lead to a headache, and it is also important to drink at least 1.5 liters of water per day.

Intermittent fasting is not suitable for pregnant women, children and teenagers, and this also applies to people suffering from eating disorders.

People suffering from chronic diseases should also consult a doctor.

In general, Antyya Jal believes that the intermittent fasting diet is mainly suitable for healthy people and can be easily integrated into daily life.

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