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Intermittent fasting combined with a low-calorie diet is the best plan for weight loss | & nbspPhoto Credit: & nbspThinkstock
New Delhi: If losing those extra pounds is at the top of your list of priorities, you must have heard about intermittent fasting (IF). Perhaps you have already tried the diet to get rid of this ugly belly? According to a new study, intermittent fasting combined with a low-calorie diet could be the best way to lose weight and have a flat stomach.
Intermittent fasting is one of the most popular weight loss diets in the world. It has many health benefits, including increased longevity and reduced risk of certain diseases such as type 2 diabetes, cancer and heart disease. There are many types of intermittent fasting such as 5: 2 diet, 16: 8 diet, 24-hour fasting, alternating fasting, and so on. These plans vary according to the number of days of fasting and daily allowances. Read – The 12h12 intermittent fasting diet: Can it really stimulate weight loss and flatten your belly?
Diet fasting and intermittent to lose weight: how does it work?
The new findings of the PREFER study (effects of periodic fasting versus daily energy restriction on metabolic health) showed that overweight or obese women who fasted 3 days a week and ate a lower calorie diet lost more weight and had better cardiometabolic markers. only on an empty stomach, or just restrict their caloric intake, or did not participate in a small 8-week randomized trial, Medscape Medical News reported.
"Obese women who were dieting in which they consumed 70% of the energy intake required and lost the most weight intermittently," said lead author Amy T Hutchison, a postdoctoral researcher at Adelaide Medical School of the University of Adelaide, Australia, in a statement from his university.
Other women in the study who intermittently fasted without reducing their food intake, reduced their food intake but did not fast or restrict their diet at all, were not as successful at losing weight She noted. Read – Weight Loss: All you need to know about the 16: 8 diet and 6 tips for burning fasting belly fat intermittently
The study, published in the January issue of Obesity, adds to the evidence that intermittent fasting, at least in the short term, can give better results than the daily restriction of diet for health and potentially for weight loss, added the main author Leonie Heilbronn, PhD, Associate Professor, University of Adelaide and South Australian Institute of Health and Medical Records.
The researchers noted, however, that while the study suggests that intermittent fasting is more effective than restricting continuous feeding, the underlying signal of limiting people's appetite, which may trigger effective weight, requires further research.
Intermittent fasting tips for beginners trying to lose weight
It can be very difficult, especially for beginners, to follow a fasting program. However, the following tips can help you stay in step with your weight loss plan, allowing you to get the most out of intermittent fasting.
- During fasting, drink plenty of water and non-calorie liquids, such as herbal teas, to keep your body well hydrated.
- Light exercises, including yoga, are suitable, but avoid strenuous activities on days of fasting.
- Go out or take some paperwork to distract yourself and avoid the obsession with eating during your fast.
- If the diet you have chosen allows some calories during fasting periods, choose foods rich in protein, fiber and fat, such as fruits and vegetables, lentils, beans, eggs, fish, fruits and vegetables. and lawyer, etc.
- After the fasting period, continue to focus on whole foods. Fruits and vegetables are low in calories but packed with vitamins, minerals, antioxidants, fiber and other essential nutrients that help you lose weight, keep your blood sugar healthy and prevent it. diseases.
Intermittent fasting can have many benefits including weight loss if it is done properly. However, a healthy diet and an active lifestyle can help you lose weight and stay in shape. In addition, people with certain medical conditions should consult a doctor before starting any form of fasting.
Disclaimer: The tips and suggestions mentioned in the article are for general information only and should not be construed as professional medical advice. Always consult your doctor or dietitian before beginning any fitness program or changing your diet.
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