Fasting Diet Method for Weight Loss

Fasting diet is a term for applying eating patterns by regulating the cycle between fasting periods and meal times. This fasting diet does not emphasize what food you eat, but rather emphasizes when or when you eat.

In Indonesia, fasting is closely related to religious rituals. However, fasting is actually also known as one type of diet that is recommended in the world of health. Intermittent fasting has many benefits, from losing weight to maintaining a healthy body.

Guide to Live a Fasting Diet

Fasting diets are generally done by reducing calorie intake drastically on certain days. However, the fasting diet has several different methods. Following are some of the most popular fasting diet methods:

5:2 diet method

This method you can run by choosing 5 normal eating days a week, while the other 2 days you only eat 500–600 calories. However, it is not recommended to choose 2 days in a row to limit eating or fasting.

For example, you can choose to fast on Mondays and Thursdays, the rest of the day you are allowed to eat as usual as long as you don't overdo it. In addition, keep adjusting the portion of food with daily calorie needs.

16/8 method

This method is done by applying a normal 8 hours of eating per day, while the next 16 hours you have to fast by not eating. For example, start eating for 8 hours from morning to evening, then fast at night and not eat at all until the next morning.

The eat-stop-eat method

You can do this method by fasting for 24 hours for 1 or 2 times a week. For example, you fast without eating on Monday for 24 hours, then on Tuesday and Wednesday you eat as usual, then on Thursday you can fast again for 24 hours.

Fasting diets generally still allow you to drink fluids without calories, such as water, coffee, or tea (without added milk, cream, or sugar) to help reduce hunger.

In essence, fasting diet is reducing calorie intake, especially from food. A study showed evidence of effective weight loss in people on a fasting diet.

The condition of a person who is not allowed a fasting diet

Not everyone is allowed to run a fasting diet, especially for those who have certain health conditions. One condition that is not recommended fasting diet is someone who is underweight or has a history of eating disorders.

In addition, some of the conditions below are also known to be not recommended for a fasting diet, including:

  • Suffering from diabetes
  • Have low blood pressure
  • Are you pregnant or are breastfeeding?
  • Taking certain drugs
  • Have menstrual disorders

Fasting diets are also not recommended for women who are having problems with fertility or are trying to get pregnant.

One thing to note about the fasting diet is the food consumed after breaking the fast. Many choose high-fat or high-calorie foods, because they feel they don't have to limit the type of food when they are not fasting.

In fact, the principle of success of this diet is actually the same as other types of diets for weight loss, namely a calorie deficit. This means that you need to set your calorie intake to be less than the number of calories burned.

Running a fasting diet should be done first, especially if you have certain health conditions. This is important so that the doctor can provide instructions for a safe fasting diet and information about the right food choices.

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