IF you can't lose weight without the risk of disease

 IF you can't lose weight without the risk of disease

Intermittent Fasting or IF is a very popular weight loss method among young people. Because it is the start of a simple diet By controlling calories and limiting the time to eat. With a variety of ways to perform But the most popular method is to limit the time to eat 8 hours and skip meals for 16 hours. A simple example is that we can eat at 6.00-14.00 hrs. After 14.00 hrs. You can drink only water or coffee and tea without sugar. (Refrain from sweeteners instead of sugar During no meals Because it will stimulate hunger and a craving for sugar).

• Effective Weight Loss with Intermittent Fasting (IF)
• The advantages of IF or "Skipping meals" are more than just "losing weight"

But the IF method may make many people sick until they have to call a doctor. If not done correctly

Problems that can arise if IF is not performed correctly

• Fasting too much to the risk of malnutrition
• Eating too much Because having to hurry to eat before the time to skip meals
• Choose a time to eat. And refrain from eating at the wrong time May be at risk of diseases related to the intestines
• Sleep late in people who go to bed late are already at risk of obesity. Due to the hormonal system that repairs the body And the fullness system in the body will cause a person to sleep late, unable to skip meals, have to eat sweet food. And lead to obesity
• Do not exercise because to lose weight is not just to control calories. But also to create a more permanent metabolism This section is to build muscle so as not to cause yo-yo symptoms later.
• Still addicted to sweet If you do IF and still get addicted to eating foods or desserts, you may risk getting sweet Which when abstaining from meals will cause sugar cravings And may make eating more desserts

IF benefits

Doing IF has many benefits for the body. In addition to weight loss as follows

1. Free radicals in the body are reduced.
2. Reduced latent inflammation in the body
3. Slow down the youth As a result of free radicals And inflammation in the body decreases
4. The body responds better to insulin. (If the body has insulin resistance, diabetes risk )
5. Help make some good jeans better express themselves Especially substances that help promote brain function Makes us smarter, better memory
6. Reduces the risk of obesity , diabetes and heart disease.

How to do if the right way

1. Set the time to eat And skip meals According to the life clock, that is, if choosing a recipe for 8 hours, no meals for 16 hours, you should not choose the time to eat late at night. Choose to eat food for 8 hours during a normal life such as morning, afternoon and evening.
2. In the period that you can eat food Eat enough food, but focus on clean, high-protein, low-fat, fruits and vegetables Provide complete nutrition Including carbohydrates that still need to be eaten Instead, choose complex carbohydrates such as brown rice, whole wheat bread instead of simple carbohydrates such as white rice, white bread, and cut back on desserts.
3. Not reducing the amount of food too much until it becomes a starve when eating food. And when intending to skip meals
4. During skipping meals You can also eat foods that do not provide energy. Or provide very low energy, such as water or black coffee, but should not drink drinks with sweeteners instead of sugar.
5. Exercise properly, 30 minutes a day - 1 hour 3-5 times a week.