The fasting diet has many health benefits for your body, and it also has several different ways, which you can choose what suits you.
Fasting: a multi-benefit diet
Many studies have shown the benefits of fasting in its known religious sense, and this is what made some nutritionists inspire a new diet that adopts the principle of fasting, but in a little different way.
What is the fasting diet?
A fasting diet is a diet that rely on fundamentally on refraining from eating for certain hours during the day or for definite days during the week, and it has many forms and ways.
The most common form of diet fasting is to eat food only during an 8-hour period of the day, and to prevent from it for the next 16 hours of the rest of the day, which is known as the 16: 8 diet.
It is probable to do diet fasting of the 16: 8 kind either every day , day after day, or only on certain days of the week.
Diet fasting is an easy-to-follow and effective diet, especially since it does not include many principles or food confiscation.
The benefits of fasting diet:
Studies have shown that diet fasting, especially of the 16: 8 type, is associated with many health and aesthetic benefits, the most important of which are:
Losing extra weight
This diet helps to reduce the amounts of food eaten during the day and thus reduce the calories entering the body, and diet fasting helps to improve metabolism and burn body fat.
Slow down aging
Some studies have found that diet fasting can significantly delay body aging and the manifestations of aging.
Improve blood sugar levels
Diet fasting helps improve insulin and blood sugar levels, and reduces the chances of developing diabetes.
Diet fasting methods:
It is probable to do diet fasting by following more than one way. These are the most mutual diet fasting techniques:
Fasting for 12 hours a day:
This way is considered one of the very proper ways for beginners in particular, as this method of fasting depends on abstaining from solid food for 12 consecutive hours of your choice, and eating healthy food during the remaining 12 hours.
Here diet fasting helps convert stored body fats into energy, which leads to weight loss.
Fasting for an entire day per week:
This kind of fasting is based on abstaining from eating completely for 1-2 days a week (i.e. 24 consecutive hours at a time), with only liquids being allowed during the fasting period, like water, coffee and tea without sugar.
But it must be noted that this way of diet fasting may involve some risks and annoying symptoms, such as fatigue and headache, especially in the early periods of its use, which may become less severe as the body becomes usual to this style of diet fasting.
It is also preferable for beginners to resort to fasting for fewer hours before reaching the full 24-hour limit, to gradually accustom the body.
Fasting day after day:
This way rely on fasting one day and eating normally the next day and so on, and here a person may choose one of the following ways:
Or eat a maximum of 500 calories a day Avoid eating any solid foods on the fasting day.
Some studies have shown that intermittent fasting with this method may greatly aid in weight loss and improve heart and circulatory system health, especially in obese people.
This kind of diet fasting is not preferred by beginners or those with certain medical conditions.
Fasting for 16 hours:
This is the most mutual principle of diet fasting, which we explained in detail in the introduction to the article, which is what the 16: 8 diet is and this type of diet fasting is especially for those who benefit from the 12-term fasting way.
This type of diet fasting can especially help with liver illnesses: obesity, liver disease, and different infections.
Fasting for two days a week:
5:2 Diet fasting helps reduce the amount of calories consumed per week, especially during fasting days, and usually:
_Men on this type of diet fasting only get 600 calories during the fasting day.
.Women get 500 calories during the fasting day_
It is preferable that fasting is not performed for two consecutive days, but rather to include days when eating normally between the two days of fasting specified. However, studies on the benefits of this kind of fasting are still very limited.
In this kind of diet fasting, you only have to skip a few main meals during the day (1-2 meals). But you must have represented healthy meals.
This type of diet fasting may suit many groups, as meals are only eaten when feeling hungry and left when a person is not feeling hungry.
This type of diet fasting is the most severe of the way mentioned above.
It rely on eating very small amounts of food, often consisting of only vegetables and fruits during a 20-hour period of fasting, as opposed to eating a large main meal at night during the 4-hour period during which it is allowed to eat normally.
The main night meal should consist of sufficient and balanced amounts of carbohydrates, proteins and other important nutrients.
But it is worth noting here that the dangers of this type of intermittent fasting are numerous, as the body may not get enough dietary fibers and some important elements, which leads to increasing the chances of cancer and reduces the body’s immunity.
General tips for successful diet fasting:
-To get the desired and healthy results from diet fasting, it is recommended to follow the following important rules :
-Take a break whenever the body needs to do so, and avoid vigorous activities during the fasting period.
-Including grainy food in the rations scheduled outside the fasting hours, even in small quantities, to avoid any excess or deprivation.
-Use some healthy food flavors in profusion, because they help curb the relish and increase the feeling of satiety for longer periods, especially garlic, vinegar and different healthy weeds.
-Choose healthy foods that are low in calories and large in size, like popcorn and melon.
-Get sufficient amounts of water all the time and drink hot herbal sugar-free drinks during the fasting period.