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A Beginner’s Guide To Intermittent Fasting Rules

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Intermittent fasting (IF) is one of the most popular health and fitness trends right now, in which people only eat at certain times of the day. It is a Nutritional patterns that alternates between fasting and eating intervals instead of specifying which meals to eat. Fasting for a set number of hours a day or just one meal a few times a week can help you lose weight. As a result, it is more of a eating habit than a traditional diet. This method is widely used by people to lose weight, improve their health, and make their lives easier.

1. What is intermittent fasting?
2. Types of Intermittent Fasting
3. Intermittent fasting for beginners
4. When to eat
5. What to eat
6. When should you train?
7. Do not break your fast
8. Intermittent fasting options
9. Health benefits
10. FAQs on Intermittent Fasting

What is Intermittent Fasting?

What is Intermittent Fasting?
Image: Shutterstock

“Many of you may have come across the term intermittent fasting as a popular“ weight loss diet ”from your friends, relatives, training partners or colleagues. Contrary to popular belief, intermittent fasting is not a diet, but an eating pattern in which a person eats during a specific window of the day and fasts longer between meals, ”explains Meenakshi Mohanty, fitness expert, who says it does not about what to consume and the pattern is more focused on the times of consumption. Beyond weight loss, it also prevents diseases like diabetes and heart problems, stimulates the metabolism and leads to a healthier lifestyle.

Pro tip: Instead of eating in a restaurant, cook and eat at home.

Types of Intermittent Fasting

Types of intermittent fasting infographic
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“Although there are many Forms of intermittent fasting, the most common are eating for six to eight hours a day and fasting for 18 to 16 hours, the latter popularly known as the 16: 8 approach. It is best to keep your meal windows early in the morning for maximum health benefits, ”says Mohanty, who also explains another timing pattern that many health enthusiasts follow.

It’s known as the 5: 2 approach where a person eats regularly five days a week but limits caloric intake to 500-600 the other two days of the week (usually one meal). According to experts, fasting for consecutive days is not recommended; Instead, allow at least two days between fasting days.

Pro tip: Read the nutrition facts to learn more about additives like high fructose corn syrup and modified palm oil.

Intermittent fasting for beginners

Intermittent fasting for beginners
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Intermittent fasting has many proven benefits, but it’s always a good idea to see a doctor before starting any new treatment Diet plan. Children under 18 years of age or pregnant woman should avoid following this nutritional pattern.

“This is particularly recommended for beginners. It is important to understand what can be eaten during “meal times” and what should be avoided. Also, it should be noted that this is a lifestyle change and will not happen overnight. It is perfectly normal to be hungry during Lent, in the beginning, which can last for weeks or even a month for some, ”advises Mohanty, Visible Positive Difference They Are Sensing. “If a person continues to have an illness, they should consult a doctor or nutritionist before proceeding with this approach,” she says.

Pro tip: Watch out for hidden sweeteners and limit your sodium intake.

When to eat

When to eat during intermittent fasting
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Meal time windows may vary depending on your time preference. “Some could have their meals in a six or eight hour window. In this case, the person would fast 18 or 16 hours a day. Some even eat regular meals five or six times a week with two or one fasting days, ideally with two days apart between each fasting day.

Followers of this pattern Note, however, that prolonged fasting, e.g. B. 2 or 3 days, can have more negative than positive effects. It is very important to maintain a healthy balance between fasting and eating.

Pro tip: Fiber, nutritious carbohydrates and fats, and lean protein should be included in a meal.

What to eat

What to eat when doing intermittent fasting

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“Eating normally during the other periods does not mean that you keep eating high fat foods. When you fill your meals with high-calorie junk food, oversized fried foods and desserts, they won’t lose weight or get any healthier. Whether you practice intermittent fasting or not, the Mediterranean diet is a fantastic example of what to consume, especially for beginners, ”says Rinki Kumari, chief dietician, Fortis Hospital, Cunningham Road, Bangalore. unprocessed carbohydrates like whole grains, leafy greens, healthy fats, lean protein, unrefined grains, and healthy vegetables and fruits.

Diagram during intermittent fasting

Pro tip: ONE balanced nutrition rich in lean protein, vegetable fiber, whole grains, and good fat is considered ideal for meals.

When should you train?

When should you do sports with intermittent fasting?
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“During fasting, exercise is usually recommended immediately after waking up or shortly after to keep the body fit natural circadian rhythm and also that exercising or eating too early before bed has been linked to insomnia, ”explains Kumari, who says the hormonal benefits of fasting-induced exercise are linked to the depletion of muscle and liver glycogen stores that occur during fasting . “It’s okay to do cardio during intermittent fasting, but the results will depend on how fat-adapted the body is.

Combining burst training and intermittent fasting for a multi-therapeutic strategy can optimize the benefits of both, ”she says. Cardio and strength training can be done during such a fast, but performance can easily suffer, the expert warns. “In addition to heavy lifting or endurance sports, fasting for 2-3 hours after training can also help the hormones,” suggests the nutritionist.

Pro tip: There are certain drinks that are allowed to be consumed during Lent, such as water, black tea or coffee, lemon water with no additives, and some detoxifying liquids.

Do not break your fast

Do not break your fast with intermittent fasting
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“It is important to watch out for hidden quick breakers. Did you know that the very taste of sugar causes the brain to release insulin and break the fast? “Asks Kumari, who suggests some of the unexpected foods, supplements, and products that can stop a fast and trigger an insulin response:

  • Food supplements that contain maltodextrin and pectin and other ingredients.
  • Sugar and fat are in vitamins such as Gummy vitamins.
  • Use of toothpaste and mouthwash with xylitol as a sweetener.
  • Sugar is found in the coating of pain relievers like Advil.

Pro tip: While fasting, you can do your preferred exercise, be it cardio, strength training, a mixture of the two, or yoga.

Intermittent fasting options

Intermittent fasting options
Image: Shutterstock

Intermittent fasting can be done in a number of ways, but all of them revolve around establishing regular eating and fasting schedules. “You could try to eat only eight hours a day and fast the rest of the time. Alternatively, two days a week, you could choose to have just one meal. You can choose from a number of intermittent fasting plans, ”suggests Kumari.

Pro tip: Try engaging in a hobby during Lent to keep the mind positively engaged. A cheat day would just throw you off the schedule and disrupt your already existing eating habits.

Health Benefits of Intermittent Fasting
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Health benefits

Intermittent fasting has tremendous benefits. Overall, weight loss is the most common and important benefit. “Fasting for a short time improves blood pressure, Resting heart rate and other heart-related parameters. Fasting for 16 hours results in fat loss in young men while maintaining muscle mass. More blood flow to the brain improves cognitive and mental acuity. The proportion of bad cholesterol (LDL) is lowered, while the proportion of good cholesterol (HDL) is increased, ”says Kumari, listing the changes in the body during fasting.Benefits of intermittent fasting infographic

Human growth hormone levels also rise, perhaps five-fold. This has several benefits, including fat loss and muscle growth.

  • Insulin sensitivity: Insulin levels drop significantly and make stored body fat more accessible.
  • Cellular repair: When fasting, cells begin to repair themselves. Autophagy is a cellular process that uses up and eliminates old and faulty proteins that have accumulated inside them.
  • Gene expression: Researchers have discovered changes in the function of genes associated with longevity and disease resistance; Disease resistance has also been observed.

Pro tip: It is advisable to stay away from food photos, videos, and blogs on social media as it can affect the resolution.

FAQs about intermittent fasting

Intermittent fasting diets from specialists

Q. Do’s and Don’ts during Intermittent Fasting?

A. You cannot eat certain foods during intermittent fasting. Foods that are high in calories and high in sugar, fat, and salt should be avoided. Drink plenty of water and stay hydrated throughout the day.

Q. Can I eat pizza while doing intermittent fasting?

A. Intermittent fasting is just an eating practice, not a diet, but anything you eat high in calories affects the benefits of the process.

Q. Can I eat bananas while doing intermittent fasting?

A. By consuming nutritious foods, you can round off your diet and reap the benefits of this regimen.

Q. Can we have a cheat day while intermittent fasting?

A. Treat yourself to a maximum of three cheat meals a month, as the process of intermittent fasting can become a bit exhausting in the long run.

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Whole Grains Health

Protein Variety and Heart Health Are Linked, Study Finds

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We’ve all found ourselves in the habit of eating the same three things over and over (…and over) again. When life gets busy, falling back on simple dishes that satisfy your tastebuds is the natural thing to do. But if you’re cooking up the same couple proteins on the regular, a new study published in the the journal Hypertension suggests that it may be time to introduce a few new varieties into your breakfasts, lunches, and dinners.

The study pulled existing data from over 12,000 participants who took part in a minimum of two rounds of the China Health and Nutrition Survey. Researchers sought to explore the relationship between hypertension—or high blood pressure—and the variety and quantity of proteins from eight major dietary sources consumed by participants. (Study participants were an average age of 41 years old.)

Researchers measured protein intake by looking at three consecutive days of eating, scoring each round based on the number of protein varieties consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meat, and poultry).

The results? “Among ‘just the right amount’ consumers of protein, those eating the greatest variety of protein had a the lowest blood pressure,” explains John Higgins, MD, a sports cardiologist with McGovern Medical School at the UT Health Science Center at Houston. Notably, those who ate the least and the most amount of protein were at the greatest risk for developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to end up developing hypertension between the rounds of the survey .

“The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.” — Xianhui Qin, MD, study author

Although the survey results sound complicated—and, hey, they were—the takeaway is simple: “The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure,” Xianhui Qin, MD, the study author, said in a press release. In other words: Mix it up! Spin the protein wheel of fortune and try something new.

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If you’re not quite sure where to start with upping your protein game, Dr. Higgins recommends looking at your consumption on a daily basis. “The American Heart Association recommends eating no more than about 5.5 ounces of protein daily, about one to two servings, from healthy sources such as plants, seafood, low-fat or fat-free dairy products and some lean meats and poultry,” he says. “The best proteins are lean proteins including beans, soy or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on label or contain high levels of trans fats or saturated fats. “

Of course, there’s always room in your eating plan for less nutritional proteins, too—just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health status and family history .

A delicious way to eat more varied proteins? This delicious quiche recipe:

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Whole Grains Health

The 10 Best Diet Books in 2022

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Staff, Courtesy of Shalane Flanagan & Elyse Kopecky

The word “diet” has earned itself an undeniably negative reputation, often leading people to think of unsustainable restriction and unhealthy fads. However, if you’re looking to adjust your way of eating, whether you want to feel better, lose weight, or hit a new personal record, there are tons of great diet books out there that can help educate you on ways to improve your nutrition and get you feeling better than ever.

While the diets of the past have focused on restriction, newer ways of eating encouragement consuming more good-for-you foods to crowd out less healthy choices, leaving you feeling satisfied, not deprived. These diet books are also super educational, teaching you why you should eat certain foods, what they can do for your health, and the best ways to make them delicious. To help you on your nutrition journey, we’ve gathered the best diet books and healthy cookbooks available today.

Best Diet Books

    How to Choose a Diet Book

    If you’re looking to switch up your diet, the first thing you should ask yourself is why. What exactly do you want out of a diet?

    Second, consider your lifestyle. Do you need meals that are quick and easy? Do you like to take an hour or two to cook for yourself every night? How often can you grocery shop for fresh ingredients?

    Finally, consider whether you’re looking specifically for a cookbook or one that will provide you education on a particular way of eating without necessarily giving you recipes. While many cookbooks will have some content that discusses the origins of food and their nutritional benefits, these books are unlikely to go as in-depth regarding nutrition as less recipe-focused ones.

    How We Selected

    To find the best diet books among the many options on the market, we researched the most popular books available and considered their content, credibility, design, digestibility, and organization. We then looked at both expert reviews and more than 105,000 customer ratings, written by people who’ve bought these books on Amazon, to settle on the diet books you’ll find below.

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    1

    Best vegetarian

    How to Cook Everything Vegetarian

    Houghton Mifflin Harcourt

    This is a great all-around cookbook, but it’s an especially great buy if you’re trying to lay off meat. This book contains everything from specific meal recipes to instructions for steaming veggies, truly teaching you how to cook from start to finish. There are recipes for every meal, as well as snacks and desserts, and it includes instructions for so many different dishes you could easily cook from only this book for an entire year and not get bored.

    2

    Best for Longevity

    The Blue Zones Kitchen: 100 Recipes to Live to 100

    This cookbook highlights recipes from specific areas across the globe—called blue zones—where people live the longest. While some of their longevity surely comes from other lifestyle factors, there’s no discounting the role diet plays in their long-lasting health and wellbeing. These recipes not only focus on ingredients, but the ways in which foods are prepared and how that relates to their overall nutritional value.

    The goal of the book is to increase longevity and quality of life while creating delicious recipes that you’ll want to eat time and time again.

    3

    Best Mediterranean

    The Complete Mediterranean Cookbook

    The Mediterranean diet is consistently ranked as one of the healthiest diets in the world. It’s full of lean proteins, healthy fats, and tons of vegetables, providing a well-rounded, nutritious way of eating.

    This cookbook not only has 500 great Mediterranean recipes, but it also helps you learn which ingredients you should make staples in your grocery list. It also uses only ingredients that you can easily find at standard grocery stores, which makes the Mediterranean diet more accessible.

    4

    Best for Runners

    run fast eat slow

    You’ve probably heard the phrase “abs are made in the kitchen”—and to some degree, the same holds true for personal records. While nutritious food won’t necessarily knock 30 seconds off your mile time, it can help you fuel your workouts so you get the most out of your training.

    This book was designed by Olympian Shalane Flanagan and is packed with recipes designed to help runners fuel their toughest workouts and recover after. As a bonus, the recipes included in this book just so happen to be delicious, too.

    5

    Best Vegan

    The Complete Plant-Based Cookbook

    When first going vegan, it can be difficult to figure out how to make food that is both delicious and nutritious. This book has 500 recipes ranging from meals to snacks to desserts that use entirely plant-based ingredients. These recipes also offer alternate ingredient options, like eggs and dairy, which is great if you want to add more plant-based recipes into your diet, but aren’t ready to dive headfirst into veganism.

    6

    Best for a full reset

    The Whole30: The 30-Day Guide to Total Health and Food Freedom

    Houghton Mifflin Harcourt

    If you’ve been diet-hopping in hopes of finding a meal plan that can help you commit to a healthier lifestyle and enjoy some weight loss, Whole 30 is a great choice. It has you cut out sugar, grains, dairy, legumes, and some other specific foods for 30 days. The idea behind the diet is that it helps jumpstart weight loss while simultaneously getting you to reassess how you think about what you are eating to reach a place of freedom with your food.

    7

    Best for weight loss

    The Obesity Code – Unlocking the Secrets of Weight Loss

    If weight loss is your goal, and you have struggled to find lasting success, this book could be a game-changer. It dives into the science of weight loss, helping you understand hormones, insulin resistance, and other reasons for weight gain. The book recommends intermittent fasting and a low-carb diet, and guides you on how to do them correctly, efficiently, and in the long term.

    8th

    Best for Learning about Food

    How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

    A lot of eating plans focus on what you should eliminate from your diet, but this book places more importance on what you should be adding to your diet and why.

    It discusses foods that are scientifically proven to help you live a longer, healthier life, and the many ways in which food can help prevent disease. It focuses on whole body health—including both mental and physical health—and teaches you to focus on more than just weight and physical appearance when it comes to your food.

    9

    Best for Anti-Dieters

    Not a Diet Book: Take Control. Gain Confidence. ChangeYourLife.

    The rise of anti-diet culture gave inspiration to this book, which helps you improve your relationship with food, tackle weight loss, and debunk fad diets to find a simple and easy way to lose weight and create habits that will keep the pounds from coming back. This book will help you build skills that enable you to live a happier, healthier life without focusing too closely on calories or numbers on a scale.

    10

    Best for fasting

    Complete Guide to Fasting

    Fasting has gained popularity over the last decade and can be a great way to boost your metabolism, clear your mind, and promote weight loss. There are, however, rules you should follow while fasting so that you improve your health rather than endangering it. This book will guide you through intermittent, alternate-day, and extended fasting to ensure you choose the style that will work best for you and do it correctly.


    Before joining Runner’s World as an Editor in 2019, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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Eating different kinds of protein protects against hypertension: New study

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Despite all this talk that more Australians are toying with vegetarianism, and despite the endless drum-beating about red meat giving you cancer and a dodgy heart, we continue to have one of the world’s highest levels of meat consumption.

Analysis published in December found Australians eat about 95 kilograms of meat per capita every year. The global average is 35 kilograms.

The article, ‘The Evolution of Urban Australian Meat-Eating Practices’, argues our meat-eating habits are driven by a blocky culture, an association with social status, a perception that plant-based diets are inadequate and lame, and ignorance about cooking legumes and tofu.

On the other hand, the authors point to a survey that found almost 20 per cent of those sampled “identified as meat-reducers”.

Furthermore, the authors say, 87 percent “of the meat reducer segment reported consuming a meat-free dish as their main meal at least once a week”.

They point to another survey that found almost 20 per cent described themselves as “flexitarian”, which is cool.

But it may not translate to more lentils, nuts, whole grains, fish and dairy hitting the dinner table as new favorite sources of protein.

A new study found why we need variety

Chinese researchers found that “eating protein from a greater variety of sources is associated with a lower risk of developing high blood pressure”.

Good to know because blood pressure is literally out of control in Australia.

One in three adults – more than six million Australians – has high blood pressure.

Of those afflicted, only 32 per cent have their hypertension under control. That leaves about four million Australians as ticking time bombs.

In December, in the Medical Journal of Australia, Professor Alta Schutte, Professor of Cardiovascular Medicine at UNSW Sydney, called for a national taskforce to tackle the issue.

By improving the control of hypertension, the risks of coronary heart disease, dementia and cerebrovascular disease will be substantially reduced.

The Chinese study suggests changing your diet will go some way to solving the problem.

the study

“Nutrition may be an easily accessible and effective measure to fight against hypertension. Along with fat and carbohydrates, protein is one of the three basic macronutrients,” said study author Dr Xianhui Qin, of the National Clinical Research Center for Kidney Disease at Nanfang Hospital, Southern Medical University in Guangzhou, China.

The study authors analyzed health information for nearly 12,200 adults (average age 41), who had taken part in multiple rounds of the China Health and Nutrition Survey from 1997 to 2015.

Over three days in the same week, participants shared what they had eaten.

They were given a protein “variety score” based on the different sources of protein they’d eaten: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, egg and legumes.

One point was given for each source of protein, with a maximum variety score of 8. The researchers then evaluated the association for new onset hypertension in relation to the protein variety score.

New-onset hypertension was defined as blood pressure greater than or equal to 140 mm Hg/90 mm Hg, the use of blood pressure-lowering medicine, or self-reporting that a physician had diagnosed high blood pressure.

The average follow-up time was six years.

The results

More than 35 per cent of the participants developed new-onset high hypertension during the follow-up.

Compared to participants with the lowest variety score for protein intake (1), those with the highest variety score (4 or higher) had a 66 per cent lower risk of developing high blood pressure.

The amount of protein eaten was also a factor. Consumption was divided into five categories, from least to most intake.

The researchers found that “people who ate the least amount of total protein and those who ate most protein had the highest risk for new onset of hypertension”.

The researchers didn’t ask why a variety of proteins was more healthy. But nutritionists, doctors and health writers have banged on about it for years.

Lean red meat is high in quality protein but provides no fiber or healthy fats. Processed meats are high in saturated fats and salt and are the worst.

Fish is high in long-chain fatty acids, which are good for the brain. Lentils and whole grains are high in fibre.

Hand on heart, a bit of each during the week might stop you from carking it in the street. Which is just undignified and unmanly.

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