हिंदी
CHANDIGARH
Fasting once a week makes your living healthier, longer and also helps in weight loss. Moreover, it detoxifies the toxins from the body. By doing this it affects our longevity and lowers the risk of getting infected. However, it can be riskier if not done properly.
Dieticians explain that there are different types of fasting a person can do. It varies from person to person or upon their requirements.
4 types of fasting are:
- 5:2 Pattern: Restrict your calorie intake for two days per week which is 500 calories per day for women and 600 calories per day for men.
- 6:1 Pattern: This pattern is likely the same as the 5:2 pattern, the slight difference is that you restrict your calorie intake for one day per week instead of two days.
- Eat stop Eat: A person fasts for one whole day around one to two times per week.
- 16:8 Pattern: This pattern includes consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.
What to do for healthy fasting?
- Fruits and vegetables – Eat a plate full of fruits for energy. Even fruits make you feel fuller and you don’t need anything else in snacks.
- Intake of liquids including fruit juices, lime juice, coconut water. Water or liquids keep you hydrated and maintain your immune system.
- Get enough sleep- On the day of fasting take a short nap so that you don’t feel hungrier. Moreover, it will increase your energy to work the rest of the day.
- Avoid heavy workouts- If you are fasting then switch to mild exercise which includes yoga, meditation, walking or gentle stretching. If you feel low while doing these exercises then you can stop there and have a rest.
- Days before you fast try to eat whole grain food that will enhance your strength to do fast. It also improves your health and makes your day go smoothly.
However, there are benefits of fasting but on the same side fasting more than 2 days in a week can have side effects. As the doctor suggests not too fast for longer periods as it increases your risk of dehydration, dizziness and fainting. So, keep your fasting periods short.
They also advise that, the next day when you come back to your usual eating routine, start with a light breakfast and go gently instead of eating heavy or unhealthy food.
