Is losing weight with IF dangerous to your health? Who is not suitable to use this method?
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:
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.
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.
Intermittent Fasting in ADF involves fasting every other day. This is considered a rather hardcore method because you have to fast for 1 day, eat food for 1 day, and then fast for another day. However, this is the same as the 5:2 IF formula because on fast days we can eat low-calorie food. But you have to eat as little as possible.
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 sickness Since fasting can make existing side effects decline.
2. Patients with touchy inside condition What time would it be a good idea for you to eat? To keep away from side effects from repeating
3. Patients who have gone through gastric medical procedure or other gastrointestinal medical procedure since they typically 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 feeble bodies flawed wellbeing This is a gathering that shouldn’t quick.
8. Immunocompromised patients (Immunodeficiencies)
9. Individuals who have or have had dietary problems.
10. Dementia patients
11. Individuals who have had a cerebrum injury previously. or on the other hand have side effects of uneasiness from a mind injury
12. Individuals with ongoing infections or taking specific drugs routinely You ought to counsel your PCP prior to doing IF.
1. Hungry
2. Eating too much before fasting time
3. Irritability, headache
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
6. Drowsy, tired
7. Breath smells bad.
8. Can’t sleep
9. Risk of dehydration
During fasting, the body expels water and sodium through the bladder. If you don’t drink a lot of water and don’t eat anything, There is a risk of dehydration in the body. Therefore, you should sip water often, especially for people who already drink little water.
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.
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.
