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Home / Health / Alternate fasting throughout the day for weight loss: Everything you need to know

Alternate fasting throughout the day for weight loss: Everything you need to know



The Alternate Diet as the name suggests is a diet in which you switch between eating and fasting. Fasting helps by switching your metabolic switch so that you start burning fat for energy instead of the glucose stored in the liver. There are different types of alternate fasting schedules that can suit your lifestyle. Here are the five most famous types of alternate day fast schedules, the benefits and limitations of each.

  • Alternative fasting schedule for the day

Also known as the split-day diet, the fasting schedule often alternates four calorie-restricted days (500 for women and 600 for men), with a three-day ad libitum. The schedule sounds like a party, fast, ceremony, quick, ceremony, etc

Foods to eat and drink on vegetarian day

The calorie limit for fast days is 500-600 with that you can have as many calorie-free drinks as you want. Calorie-free beverages include, coconut water, cucumber juice, green tea, ginger tea, turmeric tea.

You should eat 50 grams of protein and some low-calorie vegetables like salad with roast chicken to feel full for longer.

If you̵

7;re a vegetarian, one cup of lentils can provide you with 18 grams of protein. As a general rule, each gram of protein provides you with four calories.

Food should be eaten on non-fast days


On days without fasting, people can eat whatever they want. Studies have found that people who adhere to a rotating fasting diet during the day don’t eat too many calories on fast days. One comparison study found that people who followed a daily, alternate fasting diet consumed only 10% more calories on non-fasting days.

Benefits


Studies have found that rotating fasting during the day can cause a person to lose 4.5 to 6 kg of weight in three months, more than what is seen with other limited intermittent fasting regimes. Time to eat and drink in a certain time each day.

Fasting methods have also been shown to reduce blood pressure and insulin resistance. It also promotes autophagy, a deep cell cleansing process that allows the body to remove old, damaged cells and replace them with new ones.

Limit


Diet is not easy to follow. In a 2017 study published in the journal JAMA Internal Medicine, 38% of the rotational fasters gave up, compared with 29% of the calorie-restricted regular dieters. Fasting people control their hunger for 10 days and begin to feel energized on fast days.

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The 5: 2 fasting method is a popular version of the alternate day fasting method. This includes two days of calorie restriction and five days of ad libitum. You can choose the two days of the week you want to fast. The calorie limit is the same, 500 for women and 600 for men.

Make sure not to fast for two consecutive days.

Food should be eaten on fasting days


Make sure to eat at least 50 grams of protein per day. Also, when you are fasting, drink plenty of fluids to avoid dehydration. Eat a large meal at the end of the day and eat fewer calories throughout the day.

Food should be eaten on non-fast days


It is said that the healthier the choices, the greater the benefit. Cut back on processed foods and eat lots of fruits, vegetables, whole grains, and lean protein.

Benefits


This method of fasting is less extreme and weight loss is similar to the method above. If you find the day alternative too difficult, you can try the 5: 2 method as it seems to have similar benefits to the alternative day fasting method.

According to a study published in 2018 in the British Journal of Nutrition, researchers compared the effects of a 5: 2 diet with a calorie-restricted diet. It was found that people who followed the 5: 2 diet, cleared dangerous blood fats, triglycerides more effectively than those who followed calorie-restricted diets and did not fast.

People with high triglyceride levels are at risk of heart attack and stroke. This method has also been shown to reduce systolic blood pressure.

Limit

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The 5: 2 fasting approach may also be difficult for some people. If you don’t diet carefully, you may feel dehydrated and may feel less energy on fasting days.

Fasting method is based on a famous book by Brad Pilon. The stop-diet method wants to fast 24 hours once or twice a week, which means extending the night as fast as 12 hours. In this method, you don’t eat any meals for 24 hours for two days a week.

Foods should be eaten during fasting days


You can drink as much water and non-calorie drinks you want on fasting days and nothing else.

Food should be eaten on non-fast days


On non-fast days, you can eat whatever you like. Eating healthy food is recommended.

Benefits
Those who have tried all the fasting methods say it is easier to adhere to than the alternate fasting method and offers similar weight loss benefits.

Limit

Like other methods, it can lead to dehydration if not followed carefully.

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This is an extreme fasting method also known as calorie-free alternate day fasting. This includes a 36-hour calorie-free fast, followed by 12 hours of unlimited meals.

You eat breakfast when you wake up and then eat other meals for 12 hours followed by a 36 hour fast.

The plan should be in place throughout the week.

Food should be eaten on fasting days


You can drink a calorie-free, water-rich drink. You can also supplement electrolytes to prevent the consequences of electrolyte imbalances, bounce heart rate, headaches and sometimes even convulsions.

Food should be eaten on non-fast days


There are no drawbacks, but the more healthy you make, the greater the benefits.

Benefits


A 2019 study published in the Journal of Cell Metabolism found that people who fasted 36:12 consumed 35% less calories and lost about 3.6 kg in a month. These fasters may even burn fat on the holiday. They showed decreased cholesterol, belly fat, inflammation and other positive changes.

Limit


The method of fasting can lead to dehydration, fatigue, and even fainting.

  • Extend fast 48 and 72 hours

This method is a form of prolonged intermittent fasting. It involves consuming no calories for two days and eating a normal diet for the next five days. This method of fasting is water fasting and can be risky.

Food you can eat on fasting days


Can only drink water and non-caloric drinks.

Food should be eaten on non-fast days


Eat plant-based foods instead of processed foods. Eating fresh fruits and vegetables is also recommended. It is said that after the fast, drink juice, gradually introduce solid foods.

Benefits


You will definitely lose weight on this diet plan because you are cutting calories. A study published in 2016 in the journal BMC Cancer found that holding water for 72 hours before chemotherapy to treat cancer could reduce some of the side effects by protecting normal cells.

Studies also say that this diet is beneficial for people with high bp, diabetes, epilepsy and many other ailments.

Limit

Diet is an extreme regime and should only be followed under the supervision of a specialist. Going on a regular diet can develop gallstones that are painful and you may need surgery afterwards.

It can make you feel tired and nauseous. Other side effects include headache, back pain, and indigestion.

People who shouldn’t try alternative diets for the day include pregnant women, taking medications after eating, having seizure disorders, operating heavy machinery at work, or having a long history of diabetes. .


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