INTERMITTENT FASTING FOR BEGINNERS

EVRYTHING YOU NEED TO KNOW ABOUT HOW TO UN-DIET YOURSELF SUCCESSFULLY- Intermittent fasting needs no introduction. And if you are goggling this right now,then you,have  been living under a rock. There has been constant chatter about fasting and its numerous health benefits,with its biggest side effect,weight loss,getting the maximum spotlight. The problem though sometimes,with so  much information is that you don’t know where to begin. WHAT DOES IT MEAN TO FAST- Fasting isn’t just another wellness fad. There is a deep-rooted science to it,and the mechanism of fasting is intrinsically human. Its how our ancestors ate when they were hunters and gatherers. They survived long periods of time without food until they hunted again.in the modern world,intermittent fasting implies going through anywhere from 14 to 16^hours to longer without food ,everyday. It also stresses on the importance of eating fewer meals during the eating window and not consuming any snacks. WHAT WILL HAPPEN TO THE BODY WHEN YOU FAST? I cannot even begin to tell you about how good you will feel once you begin fasting regularly. If you’re doing this for weight loss,intermittent fasting will first make you healthy and then you will start losing the weight. So give it time and adopt this as a lifestyle. The best part about the weight loss is that you burn your body’s fat stores and not your muscle mass.it is the healthiest and most efficient way to lose weight  by far. WHAT TO EAT DURING THE EATING WINDOW? Many doctors and nutritionists will suggest practicing a  normal diet. However,for someone, who is addicted to food and eating all the time,will find easier to restrict their carbs intake and follow either a ketogenic or a low carb diet. Carbs make you sluggish and will have you craving food during your fasting window which wont allow you to fast successfully. Eat plenty of low carb vegetables like cauliflower and broccoli,dark leafy greens like kale and healthy fats like avocado and nuts. WHAT TO EAT OR DRINK DURING THE HOURS OF FASTING? We all started our day with a cup of English tea that’s brewed a beautiful hue of brown and with a spot of milk to make it well rounded. After that,a cup of black coffee,and then started a gym or yoga. Around mid-morning,one must have the ginger-lemon-turmeric shot which helps support the digestion. And the most important thing is that during the fast ,one should have a glass or two of fresh lemonade,to which ,add a pinch of Himalayan salt. This keeps the electrolytes in balance. No form of sugars or fruits or anything with calories must be consumed during the fasting hours.  The last piece of advice is that ,’start slow and gradually work your way up.”

EMOTIONAL EATING VS MINDFUL EATING

Not all episodes of eating are driven by hunger.ṣometimes it could be our emotions driving us towards food- which are seldom healthy. Hence knowing the difference between the two types of eating is necessary as it could be our answer to everything ranging from weight loss to gut health ,immunity,moods,relationship with food ,fear,anxiety and so much more. THE DIFFERENCE- In mindful eating,one finds a healthy and balanced meal very satisfying and fulfilling,whereas, in emotional eating,a bag of chips or bar of chocolate sounds more inviting. When one mindfully eats, it is easier for the personto stop when they start to feel full,hence portions are controlled. In emotional eaying one cannot identify signs of fullness. Mindful eating makes us feel nourished,healthy,satisfied,content,grateful after a meal,whereas emotional eating makes us feel guilty,sad,shameful.in extreme cases,emotional eating could also lead to purguing and other eating disorders. WHY DO WE EAT EMOTIONALLY? When we are under sttress,we start to deplete the feel-good neurotransmitters in our body,like endorphin,serotonin,dopamine,oxytocin.foods laden with sugar,salt,fat-when eaten during stress makes our body release the same chemicals making us feel good.People misinterpret this as ‘comfort food’.the fact ,however,is that exercise,lovemaking,sleep,a hug,meditation releases the same chemicals too,but we often fail to adopt these healthier ways and choose negative behaviours instead. Stress simplifies the reward centre of our brain- which is why we feel extremely good when we eat an ice cream on days we feel low.our brain then saves this feeling like a memory and reminds us to reach out for something sugary every time we feel this way. Stress cuts off the oxygen supply to our brain,which is why we feel extremely good when we eat an ice-cream on days we feel low..our brain then saves this feeling like a memory andreminds us to reach out for something sugary every time we feel this way. With sttress comes lack of sleep ,fatigue,grogginess making it easier for us to reach out for quick fixes like sugar,salt,caffeine and alcohol. Chronic stress is also known to cause gut dysbiosis,meaning an imbalance in the good and bad microbes in our gut. More the bad microbes , more our body craves for sugar- as these bad bacteria need sugar as fuel to survive.

Alkalize Your Body for Better Health

It is easy to get lost in the whole health-food terminology and discourse on clean living. One can’t really tell where healthy stops and unhealthy begins. One major factor in determining the healthfulness of a food can be by looking at it from an alkaline or acidic point of view. The more alkaline it is the better. Alkaline diets have gained more importance from the cancer world, as many research studies are now showing an obvious connection between acidic diets and rise in cancers. Alkaline balance- In order for your…

Childhood Obesity Doesn’t Look Good But Mom Recommends.

It cannot be denied that childhood obesity is on the rise. Chew on the following statistics – Somewhere between 5.74 % and 8.82 % of schoolchildren in Indian are obese. In urban south India, 21.4 % boys and 18.5 % girls aged 13-18 are either over-weight or obese. Worldwide , in the year 2000, the International obesity task force(IOTF) , declared about 10% of children aged 5-17 (about 155 million), were overweight , out of which 2 to 3% (30-45 million) , were obese.   Among the reasons for childhood…

6 Ways To Stay Fit, While Travelling.

It happens to the best of us. We diligently follow our diets when we are at home but let ourselves loose while travelling. While food is a part of any vacation experience, it’s a bad idea to just eat your way through a holiday. Here are a few health tips to keep in mind while travelling. Think- the journey to weight loss often starts with the way you think about it. Something as simple as making a decision not to gain weight could help you see your vacation eating in…