Guide to a fasting diet (intermittent fasting) & bull; hello healthy

Diets that restrict certain foods such as low-fat or low-carbohydrate diets often fail, because they usually mean avoiding foods that you really like. This diet method also causes you to tend to get hungry easily because it reduces your intake of macronutrients, which are actually a source of energy. If you want to lose weight without leaving your favorite foods, try resetting your diet using the fasting diet method intermittent fasting.

What is a fasting diet or intermittent fasting ?

Fasting diet or intermittent fasting is a method of adjusting your diet by fasting your meals for some time, but you can still consume drinks. Compared to the term "diet" which usually refers to a reduction or restriction of eating methods intermittent fasting it's more about managing your eating habits.

The fasting diet does not regulate what foods should be reduced or what should be consumed, but rather regulates when you eat and when to stop eating, aka "fasting". Usually this method recommends eating fast for 16 hours, but you can set the time yourself.

Benefits of a fasting diet (intermittent fasting)

Basically, fasting itself has a good role in health, and how to fast has been known for a long time to survive. Our daily diet may be irregular because we often eat out of meal times or skip meals. By method intermittent fasting, we can improve or shape healthier eating behaviors. This method also trains the body's endurance so that it can still carry out its function even though you are not eating food for a certain period. Intermittent fasting also helps the body control blood pressure and cholesterol because the body burns fat more effectively when fasting, and makes the hormone insulin more sensitive to food.

Biologist from the Salk Institute, California Satchidananda Panda (as reported by livescience) said, "The fasting diet (intermittent fasting) helps the body to perform rejuvenation and repair so as to improve overall health. " He also said the fasting diet causes the body to respond better to various mechanisms or signs of damage to the body. The condition of fasting can make tumor cells lack foodstuffs to grow, repair inflammation and remove damaged cells from the body.

How to do a fasting diet (intermittent fasting)?

Intermittent fasting has varying regulations to reduce food consumption. In general, this method only determines the week, which is the time to fast. What is meant by fasting here is just fasting, but you can still drink. During the period of fasting, you are required to eat very little or no food at all.

There are various ways to do this intermittent fasting , and here are some of the most popular methods:

• The 16/8 method - is a method that divides 16 hours of fasting time and 8 hours of eating time. For example, you are allowed to eat from 1 p.m. to 9 p.m., then continue fasting for the next 16 hours.
• Eat-Stop-Eat - this method requires that you do not eat food for 24 hours a few days per week. Suppose you stop eating food from dinner until the next dinner, then continue after one day of not fasting. Stopping eating for 24 hours may sound very difficult, but you can start this method gradually, instead of starting with 24 hours at a time.
• The 5: 2 Diet - done by reducing the amount of consumption to 25% of the normal amount, about 500-600 calories per day or the equivalent of one meal. This method is done on two days per week but not in order, and you can still eat your normal diet five days a week.

Tips to familiarize yourself with a fasting diet (intermittent fasting)?

Apart from the above methods, intermittent fasting can be done in various ways according to your abilities. Adaptation is also very necessary to run it consistently. Here are tips to make it easier for you to adapt to a fasting diet.

• Drink lots of water to prevent dehydration so that it is easier for the body to pass the fasting period.

• Do a period of stopping eating at night, bedtime will make it easier for you to pass the time without eating.
• Don't think of the fasting period as a time to feel hungry or not eating enough, but rather a time to give your body a break from eating.
• Start a period of stopping eating when you're busy with a routine because it's easier to distract yourself.
• Come on intermittent fasting With regular physical activity, moderate intensity or active movement is enough, but regularly to do it two or three times per week.

Things that need to be considered in living intermittent fasting

Method intermittent fasting can starve you and make you feel stressed about not getting used to a new diet. Hunger can also reduce activity performance if you don't meet your nutritional needs during the meal period. Other side effects such as headaches and sleep changes may occur when you start this method, but they are only temporary until your body adapts and you find a method that works.

Although it tends to be safe, intermittent fasting not intended for some people with certain medical conditions. Therefore avoid or consult a doctor if you experience the following conditions:

• Have a history of diabetes
• Having problems with blood sugar levels
• Have low blood pressure
• Undergo a treatment period
• Have a body mass index below normal
• Have a history of eating disorders
• A woman who is trying to get pregnant
• A woman who experiences excessive bleeding during menstruation
• A woman who is pregnant or breastfeeding

Keep in mind, eating with adequate nutrition and regular exercise are the keys to a healthy life and maintaining an ideal body weight. If you use this method for weight loss, the effects can vary and remain dependent on nutrition and activity patterns.