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All You Need To Know About Intermittent Fasting

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16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. Fasting is a natural part of the human life cycle. Most people have fasted unknowingly throughout their lifetimes by eating an early dinner and skipping breakfast the next day. More structured approaches may work well for some people.

 

What Is Intermittent Fasting?

Intermittent fasting is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day. Some people believe that this method works by supporting the body’s circadian rhythm, which is its internal clock. Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily calories during the middle of the day.

There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow. Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.

 

Why is it worthwhile to change when you’re eating?

Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. Most people eat bigger meals during a shorter time frame. Additionally, intermittent fasting is a good way to keep muscle mass while getting lean. With all that said, the main reason people try intermittent fasting is to lose fat. We’ll talk about how intermittent fasting leads to fat loss in a moment.

Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference!

 

Intermittent Fasting Methods

There are several different ways of doing fasting of this type— all of which involve splitting the day or week into eating and fasting periods. During the fasting periods, you eat either very little or nothing at all. By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods. Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

These are the most popular methods:

  • The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
  • The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

 

    Very Powerful Weight Loss Tool

Weight loss is the most common reason for people to try intermittent fasting. By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake. Additionally, intermittent fasting changes hormone levels to facilitate weight loss. In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat-burning hormones. Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14%. By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.

 

 Makes Your Healthy Lifestyle Simpler

intermittent fasting

Eating healthy is simple, but it can be incredibly hard to maintain. One of the main obstacles is all the work required to plan for and cook healthy meals. Intermittent fasting can make things easier, as you don’t need to plan, cook or clean up after as many meals as before. For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time. Intermittent fasting recreates this forced-fasting. When a person undertakes an intermittent fast for dietary proposes, it can be very effective for weight loss. In fact, according to one study, most people try intermittent fasting to help lose weight.

 

  Does It Affect Our exercise?

intermittent fasting

For healthy individuals, intermittent fasting should not affect their ability to exercise except during the period when the body is adjusting to the new eating schedule. After the adjustment period, a person should not feel any ill effects from fasting on their exercise routine. Those worried about losing muscle while fasting should be sure to consume enough protein during eating periods and participate in resistance training regularly. By keeping protein intake up, a person is less likely to lose muscle mass from fasting.

 

   Safety and Side Effects

intermittent fasting

For a healthy, well-nourished person, fasting offers very few side effects. When a person first starts fasting, they may feel slightly physically and mentally sluggish as their body adjusts. After the adjustment, most people go back to functioning normally. However, people with medical conditions should consult their doctor before beginning any fasting program. Hunger is the main side effect of this type of fasting. You may also feel weak and your brain may not perform as well as you’re used to. This may only be temporary, as it can take some time for your body to adapt to the new meal schedule. If you have a medical condition, you should consult with your doctor before trying fasting.

 

Also check out- Ways To Stop Cravings For Unhealthy Food!!

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Feel Free To Eat These Without Gaining Weight

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While there’s no such thing as a zero-calorie food, there are foods you can enjoy freely without having to worry about packing on the pounds.

1. Tomatoes

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The soluble fibre in tomato forms a gel-like substance in the large intestine and acts as a food source for the good gut bacteria. This also helps to increase your satiety. Insoluble fibre in tomato binds itself with fat and prevents its absorption, thus weight gain. Tomatoes are also considered an appetite-suppressant high-volume food, which means they have high amounts of water, air and fibers.

2. Cucumbers

A pile of fresh cucumbers lying diagonally with drops of water with one cut open

A fruit that is mostly made up of water, cucumbers only contain 16 calories per serving. The seeds and skin contain most of the fruit’s nutritional value, so you’re best off not peeling your cucumbers. The peel and seeds provide both fiber and a form of vitamin A known as beta-carotene, which is known to be good for your eyes. So go munch on some cucumbers right now!

3. Grapefruits

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Studies have shown that adding grapefruit to your diet can increase weight loss, which is often why it’s considered a diet food. This is because grapefruits are high in fiber, which keeps hunger at bay by stabilizing blood sugar levels and helping you feel fuller for longer. There are only 50 calories in one half of a grapefruit.

 

4. Broccoli

Broccoli is most nutritious when eaten raw or when steamed. This super vegetable contains sulforaphane, an anti carcinogen that works to destroy cancer-causing chemicals that the body might take in either through the environment or through food. Besides vitamins A, C, E, and K, one serving of steamed broccoli contains approximately 20% of your daily fiber requirement.

5. Cauliflower

Although its white color may make people think otherwise, cauliflower is actually a very versatile and nutritious vegetable. It contains antioxidants and phytochemicals  both of which help to fight off chronic disease and it’s an excellent source of folate, fiber, and vitamins C and K. There are around 25 calories in one serving.

 

6. Blackberries

Blackberries’ health benefits are incredibly versatile. Like many other berries, the fruit is rich in vitamin C as well as antioxidants are known as bioflavonoids. Beyond that, eating blackberries can aid with digestion and staying alert, and tightens tissue, leading to younger-looking skin. There are around 62 calories in a single serving of the berries.

 

7. Strawberries

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There’s more vitamin C in one serving of strawberries than there is in one orange. In addition, strawberries are also bursting with polyphenols, a type of antioxidant. Strawberries are also a good source of potassium and fiber, and they’re fat-free, sodium-free, and cholesterol-free, which makes them healthy for the heart. One cup of the fruit only has around 50 calories so you don’t have to worry about your weight.

Related article- Delicious Low-Calorie Indian Recipes For Dinner

 

 

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Delicious Low-Calorie Indian Recipes For Dinner

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We are often stuck between soups and salads for our low-calorie dinner options. However, we do not know that there are many low-calorie Indian recipes that we can include in our diet for a healthy yet tasty dinner. These recipes are easy to make and get you into the habit of healthy eating by opting for a rich and nourishing diet rather than picking up diet food from the market.

Here are a few low-calorie Indian recipes you can add to your diet for dinner:

Oats Idli

Image result for oats idli

Image Source- Veg Recipes Of India

Idlis are light, delectable and puffy and very tasty to eat. Since it is not fried, you can have it guilt-free without worrying about the calories you are going to intake. Oats idli will provide you with fibre and lots of protein for your dinner.

Dhokla

Image result for dhokla

Image Source- hindi.foodviva.com

This Gujrati steamed snack is perfect for a delicious dinner during the days you are avoiding all the extra calories at night. The best part about this dish is that it is light yet very filling. You can easily prepare it in your microwave and the ingredients used in this particular food item are besan, suji, green chilli, curd and curry leaves.

Green Peas Upma

Image result for green peas upma

Image Source- Portabites

Protein-rich green pea along with good for weight loss upma makes a great combination for your diet food and kick starts healthy eating with delicious flavors. The dish is also said to regulate the hunger hormone ghrelin and help further in the weight loss while keeping your cravings in control.

Ragi Dosa

low-calorie Indian recipes

Image Source- Foodviva.com

We all just love dosa, don’t we? It is one of the most favorite dishes in South Indian cuisine.  Ragi dosa is a prime choice for all those who are trying to lose weight and cut back on the extra calories. Ragi is rich in fibre and unlike other dosas, it does not use rice in its preparation.

Sabudana Khichdi

low-calorie Indian recipes

Image Source- Simply Tadka

This delicious dish is made with tender tapioca pearls, tossed with vegetables and a medley of mild spices and peanuts. Sabudana khichdi is mostly consumed during Navratri. While it is cooked in ghee, you can replace it with low-fat vegetable cooking oil for your dinner recipe.

So, what are you waiting for? Go grocery shopping and start adding the nutrient value to your dinner and yes, of course, start losing all the extra weight from your mind and body that had been bothering you with these light and healthy dinner options!

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Majestic Thalis Of India

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India is a paradise of a variety of cuisines. Each region has a different taste, different cuisine and a different thali. In this post read about the various Majestic Thalis Of India that you should try at least once in your life.

From Kashmir to Kanyakumari and from Gujarat to West Bengal, you will find a different thali.

 

What is Thali?

A thali is a platter of different delicacies that signify a particular culture. It contains a full course meal right from the starters to the main course to the dessert. The sweets that the Thali contains are just delicious.

Majestic Thalis Of India- A short guide

Punjabi Thali

Punjabi’s are fond of food is a known fact. They love heavy meals loaded with shudh desi ghee. A typical Punjabi thali consists of rajma- chole, paneer, rice, naan or chapati, dal makhni. It also contains the famous makke di roti and sarsoon da saag. The Punjabi thali will obviously be incomplete without butter chicken. To complement all this, the thali is served with a large glass of Lassi.

Rajasthani Thali

Rajasthan is a land of Royals. Rajasthan is known for its hospotality and culinary skills. The thali is loaded with a lot of sabzi. The speciality of Rajasthan, Dal bati with churma is also served.

A famous city restaurant that serves authentic Rajasthani thali is Rajdhani Thalis.

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Starting my weekend with this super scrumptious Rajasthani Thaal…😍😋😍 . . So few days back I visited Shree Rajbhog which is known for serving amazing Rajasthani Thaal. Enjoy your unlimited meal with some soothing Rajasthani music and I bet u will be tired of eating but they won't be tired of serving you dishes. 😋 Also the Price of this Thali is just Rs. 350 ( inclusive of all the taxes) . . P.s. A lot many items are missing from this thaal since I had no space to keep it in this thaal 🙊. . . Tag your friends and ask them to finish this Thaal all alone 😜 . . Where @shreerajbhog Ratings 4.5/5 . . #rajasthanithali #vegthali #daalbaatichurma #indianthali #food52 #foodgasm #f52food #eeeeeats #nomnom #f52gram #desikhana #foodphotography #foodvsco #delhifoodie #mumbaifoodlovers #delhifoodwalks #mumbaifoodie #lucknowfood #foodreview #foodshot #foodsofinstagram #foodiefeature #foodwalk #foodstagram #foodielife #foodtalk #foodstylist #foodtalkindia

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Gujarati Thali

Gujrati’s are vegetarians so their thalis too are strictly vegetarian. However, this does not at all compromise on the taste. In a gujrati thali one can find, thepla, dhokla, dal- dhokli, chevdoh, khakhra. It contains other typical gujrati dishes like Fafda, khaman, and undhiyu.

Maharashtrian Thali

There are different styles of cuisines that people of Maharashtra eat. As one part of the start is near the coast their main food items are seafood and rice, while the other part is on the extreme end at Vidarbha, so the cuisines are widely distinct. One of the specialities of a Maharashtrian thali is pickles. Maharashtrians are fond of spicy food, so a thecha made of chillies will be found in all thalis. Apart from that, there is batatyachi bhaji, vangya cha bharit, usal, bhaat (rice). For special occasions in summer seasons the thali also contains aamras and poli. Another popular dish is the Puran Poli.

Malvani Thali

Malvani Thali is also one of the thalis from Maharashtra. It finds a special mention here as the thali is full of curries, fishes curds and pickles.

Bengali Thali

A Bengali thali is a mixture of sweet and spice. Fishes dominate any bengali thali. Some of the common dishes are potol bhaja, kumro bhaja, dal, chutney and payesh. There are mouth-watering desserts like rosogolla, mishti dio and saundesh that are unmissable.

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জামাই ষষ্ঠী আরো স্পেশাল করে তুলতে চান ? ঘুরে আসুন সন্তোষপুর এ 'রাজবাড়ির খাওয়া' তে । আজ এখানে থাকছে স্পেশাল কিছু পদ শুধুমাত্র জামাই ষষ্ঠী উপলক্ষে । . . . . ছবিতে রয়েছে এখানের বিখ্যাত কয়েকটি পদ : . . • ভাত , • পোস্ত বড়া , • সবজি ডাল , • ভেটকি পাতুরি , • ছানার ডালনা , • চিংড়ির মালাইকারি , • মটন কষা , • আমের চাটনি ও • পাঁপড় । . . . . For More Updates Keep Following @calcutta_tadka ( Don't Repost Without Permission ) . . . . #jamaisasthi #jamaishoshti #jamaisoshti #bengalifood #bengalithali #bengaliculture #thegreatindianfoodie #incredibleindia #foodtalkindia #indianfoodtales #thekolkatabuzz #calcuttacacophony #ig_calcutta #northindianfood #indianstreetfood #indianfoodlovers #southindianfood #calcuttadiaries #instafood #instalike #nomnom #foodporn #f52grams #buzzfeedfood #streetfood #indianfoodblogger #delhi_gram #delhifoodie #whatmumbaieats #odiafood

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Kerela Thali

A kerela thali is usually served on a Banana leaf. It contain rice, sambar, kootu, curd, payasam. Their cuisine in rich in different types of chutneys.

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#sadya #bananaleaf #kerelathali

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Goan Thali

Goan thali contains the special kokum curry. Apart from that, there are dishes like kele ambat, Rice bhakri, banana halwa and many more. The main dishes contain kokum, seafood and coconuts.

Try out all of them as soon as you can.

Also do not forget to Check out the food trends of 2020.

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