Exercising for 1 year, what do you get? Review of losing 20 kilos at age 4.

Who is thinking of losing weight using IF or is currently doing it but not seeing much results? Or there may be sporadic discomfort during IF. I want you to read this first: How does losing weight with Intermittent Fasting work? And are there any precautions that some people should avoid using other weight loss methods? Because if you do IF, it may affect your health . Let’s just check it out together.

What is IF? What are the principles for losing weight?

Losing weight with IF or Intermittent Fasting means allowing the body to eat food for only a certain period of time. and allow the body to starve for a period of time so that the body enters a state of sugar deficiency You will be able to use the fat stored in your body as energy. Which will lead to weight loss.

According to the principles of Intermittent Fasting, there are 3 important conditions:

1. Must abstain from 1 meal each day.

2. Avoid eating late meals.

3. Eat normal meals during the 8 hour diet period.

However, there are many IF formats to choose from, such as:

Lean gains or formula 16:8

This type of IF involves eating for 6-8 hours and fasting for 10-16 hours, doing it every day. Most people like to make this recipe.

Fast 5

Intermittent Fasting in the form of Fast 5 for serious people. Because there will be only 5 hours of eating and 19 hours of continuous fasting.

Eat Stop Eat

This form of IF involves fasting periods throughout the day for 1-2 times per week, with the remaining 5 days being eaten normally.

IF 5:2

The weight loss pattern is similar to the method above. That is, there is a period where you can eat normally for 5 days, but must fast for 24 hours continuously, 2 times a week. However, this formula does not require you to abstain from food at all, because on fast days we can still eat low-calorie food, about 500-1,000 kilocalories per day.

How to lose weight: Intermittent Fasting ADF (Alternate Day Fasting)

Irregular Fasting in ADF includes fasting each and every other day. This is viewed as a fairly no-nonsense strategy since you need to quick for 1 day, eat nourishment for 1 day, and afterward quick for one more day. Nonetheless, this is equivalent to the 5:2 IF recipe in light of the fact that on quick days we can eat low-calorie food. Be that as it may, you need to eat as little as could really be expected.

The Warrior Diet

IF in this form is defined as Fast during the day, eat a huge meal at night, which means During the day is a time of fasting. Can only drink water And come and do it in just one dinner.

Lose weight like IF, who shouldn’t do it?

Even though IF weight loss is widely popular, But there are limitations that may affect health. Especially in this group of people

1. Individuals with stomach illness Since fasting can make existing side effects decline.

2. Patients with touchy entrail disorder What time would it be advisable for you to eat? To stay away from side effects from repeating

3. Patients who have gone through gastric medical procedure or other gastrointestinal medical procedure since they generally can’t eat a lot of food. Assuming you quick once more, you might need supplements. furthermore, risk that the body won’t get sufficient energy

4. Diabetic patients In light of the fact that during fasting, it might influence glucose levels. Hazard of backslide

5. Pregnant or breastfeeding ladies that ought to have total sustenance

6. Youngsters and teens that ought to have total nourishment and is an age that utilizes a great deal of energy

7. Older individuals or individuals with frail bodies flawed wellbeing This is a gathering that shouldn’t

fast

8. Immunocompromised patients (Immunodeficiencies)

9. People who have or have had eating disorders.

10. Dementia patients

11. People who have had a brain injury before. or have symptoms of discomfort from a brain injury

12. People with chronic diseases or having to take certain medicines regularly You should consult your doctor before doing IF.

Disadvantages of IF weight loss

Let’s see what are the dangers of IF weight loss.

For people who are new to IF and have just limited their eating time, they may feel hungry or have a burning sensation in the beginning. Moreover, if the fasting period has passed for some time, Hunger makes you crave food more and more until you can hardly stand it.

2. Eating too much before fasting time

The human body naturally secretes hormones that make us feel hungry. Especially after going through something heavy, such as being very busy, stressed, or going without food for a long time, you will feel extremely hungry. And when it’s time to eat, you may eat too much. And when you’re hungry, sugar drops and stress hormones are secreted a lot. There will be a feeling of wanting to eat sweet food. or various junk foods that also provide high energy

3. Irritability, headache

Irritability and headaches are symptoms that often occur in people who do IF in the first 2-3 days, or some people may have symptoms for a week. Especially in people who usually have headaches easily. There is a greater risk of experiencing such symptoms while fasting.

4. Have problems with the digestive system

Eating food at a different time than usual can have some effect on the digestive system in the body. which causes nausea, stomach pain, or constipation, etc.

5. Affects mood and concentration

In addition to the hunger rage that you may experience during the first fasting period, the lack of food in the body causes blood sugar levels to drop. It also results in feeling restless, restless, anxious, and easily distracted.

6. Drowsy, tired

Of course, the body fasts for a period of time. You will feel tired, lethargic, and have little energy to do anything. Because the body goes into safe mode until it receives nutrients for energy again.

7. Breath smells bad.

Some people who lose weight with IF have breath that is not fresh. This is because fasting causes less saliva to be produced. In addition, the body’s ketone process from a lack of sugar will cause acetone (Acetone), which is a substance with an increased odor. Therefore, the breath has an unpleasant odor.

8. Can’t sleep

Hunger is one of the main reasons why we don’t sleep well. And people who have just started doing IF recently, their bodies are still not quite able to adjust. You will inevitably sleep more restlessly.

9. Risk of dehydration

During fasting, the body ousts water and sodium through the bladder. In the event that you don’t hydrate and eat nothing, There is a gamble of parchedness in the body. Subsequently, you ought to taste water frequently, particularly for individuals who as of now hydrate.

10. Malnutrition

In addition to the risk of dehydration Malnutrition is also a risk in those who practice IF for a long time, especially in those who choose to eat foods that do not provide all the nutrients according to nutritional principles.

11. In people who must take certain medicines You may experience side effects of the medicine.

For anyone with congenital disease or having to take certain medicines regularly Especially medicines that should be taken with meals. or after meals To prevent stomach irritation Including to prevent nausea that can occur if taking medicine on an empty stomach, if doing IF which requires fasting for a certain period of time. You may encounter side effects from the medicine as mentioned above.

12. In the elderly who consume IF, they are at greater risk of having health problems.

From an experiment among female volunteers, teenagers, middle-aged women, and elderly women, it was found that some elderly women who did IF and lost a lot of weight. May face health problems such as affecting joints and bones Makes the immune system in the body unbalanced and more tired than usual

How to safely lose weight with IF

1. Choose a time to do IF that is suitable and close to your normal lifestyle. To bring about not much change This will also reduce your time for adjustment. For example, if you normally don’t eat breakfast. You might start eating food from 11:00 a.m. until 6:00-7:00 p.m., then fasting, etc.

2. Drink lots of water by sipping it throughout the day. To prevent dehydration You can observe yourself to see if you have dry mouth, thirst, or dark urine or not. All of these are signs that we are dehydrated.

3. Choose to eat food that provides complete nutrition. Beneficial to the body Including foods that are high in fiber, which helps reduce constipation. But you should avoid desserts and fried foods.

To lose weight like IF, what should you eat? Avoid eating anything to get thin quickly

4. During the fasting period, you can still drink low-calorie beverages such as water, black coffee and tea without sugar, soda water, apple cider vinegar.

5. Don’t forget to exercise.

6. Go to bed early to reduce hunger pangs that cause you to eat a late meal.

7. If you have a congenital disease or need to take medicine regularly You should consult your doctor first.

Natabanu 𝐓𝐕 Channels Natabanu 𝙎𝙚𝙧𝙞𝙟𝙚 𝙤𝙣𝙡𝙞𝙣𝙚 𝙨𝙖 𝙥𝙧𝙚𝙫𝙤𝙙𝙤𝙢

Exercising for 1 year, what do you get? Review of losing 20 kilos at age 4.

Exercising for 1 year, what do you get? Review of losing 20 kilos at age 4.

2. Eating too much before fasting time

5. Affects mood and concentration

6. Drowsy, tired

7. Breath smells bad.

8. Can’t sleep

9. Risk of dehydration

10. Malnutrition

11. In people who must take certain medicines You may experience side effects of the medicine.

12. In the elderly who consume IF, they are at greater risk of having health problems.

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