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Doing intermittent fasting safely

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Fasting for weight loss can be effective, but you must do it safely.

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You have probably heard of intermittent fasting the popular diet which means limiting the hours during which you can eat. It is announced as a method for weight loss and research suggests that it can also boost your immune system cure high blood pressure and more.

Intermittent fasting is known, but it is only the tip of the iceberg when it comes to dieting in general. There are virtually infinite ways in which you can adopt a fasting regime that fits your own lifestyle and health needs. Let's take a look at all the different sober diets, the health benefits they can provide and how you can do them safely.

Five common fasting methods

Fasting is essentially not eating food for a certain time. Civilizations around the world have included fasting in their religious and cultural lives for thousands of years, but it has recently become popular as a way to lose weight and experience other health benefits.

You can adjust a fasting diet in any way that works for you, but here are some of the most common patterns:

Usually when people fast, the only thing they consume during fasting is just black coffee, tea and water ̵

1; you can even put a dash of salt in the water for electrolytes . However, many people believe that consuming just under 50 calories will keep you sober, so you could throw a dash of heavy cream or oil into your coffee to help you go beyond.

What are the benefits of fasting?

There is much preliminary fasting research that points to some pretty promising benefits, but many more studies are needed to support the claims.

A major advantage of fasting is that it helps promote autophagy – a process where your cells essentially "remove the waste" by removing dysfunctional components. Increased autophagy may potentially regenerate the immune system and increase the protection of your cell against stress.

Some studies suggest that fasting can also lower blood pressure and make your body more sensitive to insulin. If you are more insulin sensitive, this means that you save energy from food more efficiently and you are less hungry between meals.

Now for the main reason why people try to fast – to lose weight. Although one study showed that both fasting and calorie restriction (eating less during the day) had the same results for weight loss, losing weight is a very individual journey. If you have struggled to find a way to eat that helps you be your best self, you may want to try fasting.

Who should try to fast?

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People with diabetes should not fast, at least not without first consulting a doctor.

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Fasting is not recommended for people with chronic health problems, especially anyone with diabetes or gout. Medical professionals also discourage fasting for people who are underweight or have suffered from disorderly eating in the past.

However, if you are in good condition and want an alternative way to lose weight or are interested in the benefits of autophagy, you may want to try fasting. Or, if you already feel slow after eating a meal when you wake up, you can try a periodic fasting schedule that better fits your needs.

However, you should always talk to your doctor before you start a fasting diet – they will know how to help you approach it in the safest way.

When should you stop fasting?

In general, consider stopping if you feel so fast enough that it affects your daily life.

In addition, there are some certain fire signs that you should fast. If you find yourself feeling dizzy, confused, light-headed or have difficulty concentrating, take some nutrients and calories into your body. Binge eating after your quick end is another sign that you exhibit emotionally unhealthy behavior.

If you have fasted for more than a few hours, slowly start feeding again – try enjoying light soup or something that is easy to digest, such as crackers before attacking a full meal.

The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.

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