Tag: nutrients

The Truth Behind the Intermittent Fasting

Are you looking for diet charts to reduce some of your unwanted kilos? Or simply want to maintain your health? Yes, according to a study, around 80% of the people are either trying different diets for reducing their weight or want to keep themselves healthy and well maintained. Exercises, diet plans, yoga hours, and what not tops the list. But have you ever heard about Intermittent Fasting?

Intermittent fasting is being practiced globally. It is one kind of diet that helps in reducing weight through the periods of having meals and skipping them for fasting. The diet controls the intake of calories and fats while it also helps with some health benefits like reducing cholesterol levels, improving heart problems, and lastly, increasing the years of your life. In addition, you should also know about the importance of fat in your body to understand how your body works while practicing the intermittent fasting.

Getting into IFAre you also looking to start for intermittent fasting? Let’s take a deep look at what intermittent fasting is and what are its possible effects on the body.

Intermittent Fasting – An Introduction

Be it political, cultural, social or even religious reason; nearly everyone carries out the process of fasting in the society since ancient times. Intermittent fasting is quite similar to fasting; however, it comes with restrictions on the intake of calories. The fasting includes having meals on the particular period and skipping it for another time.

Intermittent Fasting according to the research doctors is a kind of science of working on obesity with immense advice on nutrition and other conspiring forces that result in obesity. Various researches have provided with results where the experts have appealed to rely more on ingredients like vegetables, fruits, fats, healthy protein, and fiber. The list of items that should be avoided includes refined grains, sugar, processed food, fast food, etc.

Intermittent Fasting henceforth is a process of working on the intake of the nutrients that help in reducing weight in a healthy way. Again, the intermittent fasting is carried out in two different ways like time-restricted eating and cyclical day long fasting.

Cyclical Day Long Fasting

Popular by the name 5:2 diet, intermittent fasting diet is a diet that works by counting the intake of calories for two non-consecutive days in a week. Must be thinking what about the rest five days right? Well, on the other five days, you are free to have what you do in normal.

Surprising, but this theory or process has truly helped in maintaining the health as well as reducing weight as when you fast, the body would use the energy and fats stored in the body. The fasting in this process is carried out on alternate days.

Time-Restricted Fasting

Time-restricted fasting basically is carried out by focusing on the timings of eating. This diet doesn’t put any restrictions on the kind of food and calories you would intake, but would surely limit your intake of food after a particular period. This kind of fasting is carried every day, but for limited hours only. This process of fasting is carried out for around 6 to 12 hours in a day, while after that, no food is allowed.

The diet also restricts pitfalls and late-night snacks. However, for keeping yourself hydrated, normal water and beverages with zero calories are allowed. This also includes tea and coffee without sugar and cream. Along with weight loss, this kind of dieting also comes with an impact on reducing the chances of metabolic diseases. The different diets have different impacts on everybody. No doubt, both the diet processes come with positive results.

10 Benefits of IFBenefits of Intermittent Fasting

The intermittent fasting program is basically designed for weight loss. However, apart from weight loss, it comes with other additional benefits too. Here are some of the well-known health benefits of intermittent fasting.

The diet restricts the intake of calories which helps in reducing the weight. The fasting process helps in reducing the trunk, body weight, and overall body fat. The process reduces the intake of carbohydrates in the form of refined grains, sugar, etc. that get stored in the form of fats in the body increasing insulin levels.

Skipping meals every alternative day or limiting the intake of food after a particular time, would help in reducing the extra fat stored in the body in the form of fats as it would use the stored energy. The entire program of intermittent fasting works by reducing the insulin levels and burning the fat.

Apart from weight loss, the program has also given effective results for the patients of diabetes and heart disorders. It comes with cardiovascular, cognitive and metabolic benefits which aid by controlling the hemoglobin A1c that helps in reducing the blood sugar levels. Fasting helps in controlling or managing chronic disease.

Similarly, intermittent fasting has helped in reducing the chances of developing various cancers and heart disorders. The diet controls the intake of unhealthy nutrients and also helps in using the stored fats and carbohydrates. The people who are gluten intolerant can also practice intermittent fasting and take help from meal delivery services to schedule the delivery of gluten-free prepared meals to your address as per your convenience and time. This will help you manage the time of your eating as well as will help you keep up with the gluten-free diet.

Again, intermittent fasting has come with improvised results in health issues like blood pressure, cognition, cholesterol levels, dementia, mood swings, insulin, and much more. Fasting in any of the way would also help in maintaining health in improving the quality of living.

Tips for the Beginners

  • Want to start with the fasting? Start slowly. For those thinking to begin with the time-restricted fasting, start from 10.00 pm to 6.00 am. Gradually increase 30 minutes after every three days till you make it complete 6 hours.
  • For quick results, exercises have always accompanied the program. But make sure, while starting with exercises, you don’t over do it or over stress yourself with exercises. Again, avoiding hunger after exercises is also not a good idea.
  • Increase the ingredients with plenty of proteins and fiber which would help in reducing the unwanted fat and carbohydrates

Intermittent fasting surely comes with miraculous impact for everyone, but at times, it can lead to harmful side effects too. Hence, make sure you are working properly on the plan after consulting with your health practitioner.

When to Exercise When Stricken with Muscle Soreness

Delayed onset muscle soreness (DOMS), the miserable tenderness that follows a tough workout, typically indicates that damage has occurred to the muscles involved. Most experts are in agreement that the pain of DOMS is related to microscopic tears in muscles, most of which occur because of impact and the negative, eccentric portions of exercises. These tiny muscle strains, along with the resulting inflammation, are likely the primary causes of muscle soreness.

The pain of DOMS is most common when beginning a new exercise program, a phenomenon that is poorly understood. Some experts suggest that the inefficiency of movement when learning and performing new exercises, produces more muscular damage than when the nervous system is precisely tuned to a movement. For this reason alone, the muscle soreness a workout produces does not correlate with the productiveness of the workout, though the type of muscle damage that comes with DOMS is valuable in pursuit of certain fitness goals.

DOMS usually occurs when doing an intense workoutWhen Exercising Helps Relieve Muscle Soreness

Although doing another workout may not come to mind immediately when managing muscle soreness, it can be extremely helpful in relieving the pain and expediting the recovery process. When muscles are only moderately sore and exercises can be performed with proper form, a light workout serves to increase circulation to affected areas. The consequential cleansing of irritants and influx of nutrients accelerate the processes that alleviate sore muscles, allowing for a quicker return to intense exercise.

When Workouts Might Harm Sore Muscles

When the gradually increasing discomfort of DOMS reaches unbearable levels, though, performing additional exercise can be tremendously counterproductive. A level of pain that interferes with performing simple daily tasks, such as reaching up for a box of cereal or bending down to pick up a ball, usually means that the muscles need more recovery time. Going through another intense workout can cause further damage to the muscles, which in turn can stall recovery, minimize the gains made from the previous workouts, and lead in some cases to debilitating injuries. Moreover, these painful workouts are usually performed far below the levels of performance that stimulate improvements. In such situations, the risk of injury typically outweighs any possible rewards.

Depending on the degree of muscle soreness experienced following an intense bout of exercise, a lower intensity recovery workout can produce a wide range of results. When dealing with mild discomfort, a gentle workout can loosen muscles, alleviate pain, and significantly hasten recovery. In cases of debilitating soreness, though, additional stress may not be the best option. Under these unpleasant circumstances, ice, rest, massage, heat, and stretching are more sensible alternatives.