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INTERMITTENT FASTING-HOW SAFE IS IT?

Intermittent fasting is the most followed diet plan recently and this is because of how many celebrities swear by this diet and have gotten amazing results. 

People around the world are making this a lifestyle hobby to stay fit and healthy.

But what exactly is this intermittent fasting? and how is this making people healthy?

What is Intermittent Fasting?

Intermittent Fasting is a diet plan that focuses on eating only at specific times. This diet is all about when you eat and not what you eat.

Intermittent fasting means that you don't eat for some time each day or week. Some popular approaches to intermittent fasting include Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal the next day. It is said that Intermittent Fasting helps people lose weight, and improves sugar levels, cholesterol levels, and also blood pressure levels.

Celebrities who love Intermittent fasting

In a tweet, he shared that he has begun incorporating intermittent fasting into his routine – an approach that proves to be sustainable for individuals who have a penchant for hearty meals. He further mentioned in another tweet that he successfully shed over 20 pounds (9 kg) through this practice.

In an interview with Mid-Day, Dr. Siddhant Bhargava, Alia Bhatt’s nutritionist, revealed how intermittent fasting helped Alia to lose weight by following Intermittent Fasting She lost 16 kgs in just 3 months before her first movie release.

Is Intermittent Fasting safe?

Intermittent Fasting can be beneficial for a few people. Some researchers suggest that this diet plan can improve certain health conditions, such as:

Blood pressure 

Sugar levels 

Alzheimer's disease

Asthma

But it is also crucial to note while there are many benefits to this diet, it may work for everyone. While some studies explain the benefits of Intermittent Fasting, some studies describe the Side effects of this diet plan.

Some of the side effects include:

Hunger

Fatigue

Insomnia

Nausea

Headaches

 

4 Things to look for before starting      Intermittent Fasting.

Even though Intermittent Fasting  does not ask you to stay away from unhealthy food, it does not even give you the freedom to eat whatever you like. So as a result of fasting for long hours, our body tends to crave food that might not be so healthy. And we end up eating this unhealthy food every day thinking that our body will balance it out. So this does not result in the outcome you were expecting.

After undergoing a 16-hour fasting period, it's natural to experience intense hunger. Consequently, when individuals conclude their fast, there's a tendency to consume excessive amounts of food, which could hinder their objectives related to weight loss and overall well-being. It's crucial to maintain awareness and avoid overconsumption by adhering to a controlled calorie intake. Additionally, it's advisable not to initiate the breaking of the fast with a rich meal laden with high amounts of fats and carbohydrates. Opt for simplicity and begin with a light meal as you conclude the fasting period.

Remember to stay hydrated during your fasting period. It's often observed that individuals overlook the importance of drinking water while fasting. Be attentive to this, as dehydration can lead to various issues such as headaches, decreased concentration, and heightened feelings of hunger. You're permitted to consume water, unsweetened coffee or tea with a maximum of 2 teaspoons of milk, or diluted apple cider vinegar within your fasting time frame.

Similar to various dietary trends, Intermittent fasting comes with its own set of potential adverse effects and is not suitable for everyone. Altering your eating routine and engaging in extended fasting periods might pose risks for pregnant women and individuals dealing with diabetes or eating disorders. Pregnant women and those with diabetes require consistent nourishment at frequent intervals, and refraining from food for 16 hours could negatively impact their well-being. In such circumstances, it's essential to seek guidance from a registered dietitian before embarking on any new dietary approach.

CONCLUSION 

Intermittent fasting is generally considered safe for a wide range of individuals, yet it's not universally suitable. Opting to skip meals might not be the most suitable approach for weight management, particularly if you are pregnant or currently breastfeeding. If you're dealing with conditions such as kidney stones, gastroesophageal reflux, diabetes, or other medical issues, it's advisable to consult your physician before initiating intermittent fasting.

It's important to recognize that intermittent fasting can elicit varying responses in different individuals. Should you begin to encounter unusual symptoms like anxiety, headaches, nausea, or other unexpected effects upon commencing intermittent fasting, it's recommended to have a conversation with your doctor.