Intermittent fasting includes fasting and eating. The most frequent intermittent fasting methods are the 16/8 approach, where you fast for 16 hours and eat within an 8-hour window, and the 5:2 method, where you eat normally for 5 days and limit calories to 500-600 for 2 days.
Intermittent fasting increases insulin sensitivity and metabolic health, reducing abdominal fat. Fasting may also reduce abdominal fat by using stored fat for energy.
Start intermittent fasting slowly and increase the duration. After dinner at 7 pm, fast till 7 am. Add a few hours each week until you reach your desired fasting time.
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Focus on nutrient-dense whole meals including lean protein, healthy fats, fruits, vegetables, and whole grains throughout the eating window. Avoid processed meals, fizzy beverages, and high-fat snacks.
Fasting requires hydration. During fasting, drink water, herbal tea, or black coffee. Avoid sugary drinks and alcohol, which break your fast.
Break your fast with a modest protein, healthy fat, and fiber-rich meal. Avoid processed and sugary meals and overeating.
Pregnant or nursing women, those with eating problems, and those with specific medical issues should not intermittent fast. Before intermittent fasting, visit your doctor.