News
lifestyle
health-fitness
diet
How to start a healthy intermittent diet for weight loss?

How to start a healthy intermittent diet for weight loss?

TIMESOFINDIA.COM / Dec 17, 2023, 13:00 IST

Text Size

Small
Medium
Large

1/10

What is intermittent dieting?

Intermittent dieting is mainly a timed approach to eating throughout the day but in a small proportion. An individual should always prepare, working out beforehand about what they want to fast, and what type of fast plan they are willing to follow. The type of meal which suits them the best and the amount, should all be discussed in the first step so that the cycle should not be disturbed. However, the intermittent dieting chart does not specify which food one is consuming or which one to avoid, but a particular window or time should be marked for consumption. Intermittent dieting is beneficial for individuals interested in losing weight particularly.

(Image Credits: iStock)

2/10

How to start intermittent diet?

Fasting can be considered safe for healthy and well-nourished people, who intend to stay fit and thus are willing to lose weight. However, if one is already dealing with any deficiency or body issue, they should consider the effects with a doctor and should construct a meal accordingly. Some of the tips to start intermittent fasting are listed below.

(Image Credits: iStock)

3/10

Pick the plan

One should always finalize the potential method of fasting for better results and health reasons. A plan in order should be prepared according to the individual’s health preferences and what food items they can stick to. There are three types of fasting plans i.e. periodic fasting, alternate-day fasting, and time-restricted fasting. An individual should stick with one fasting method for at least a month, before switching to another method.

(Image Credits: iStock)

4/10

Identify your goal

Intermittent fasting is not just to lose weight, but one can opt for better metabolic health, or to improve the overall health of the body. An individual’s ultimate goal helps in the process of determining the type of fasting method and workout process that will work the best.

(Image Credits: iStock)

5/10

Plan your food and recipes

One should commit to their meal plan which will vary from individual to individual depending upon their goal and method. If an individual is interested in losing weight then the calorie intake will matter and accordingly one should opt for quick meals snacks, or diet recipes. However, if an individual is interested in gaining weight, then a fledged meal plan should be considered.

(Image Credits: iStock)

6/10

Figure out the calorie intake

Intermittent fasting consists of no inherent dietary restrictions, however, it does not mean that in one meal, calories will not be considered. There are several tools available for individuals interested in losing weight and accordingly, they can set their calorie needs with the inclusion of the calorie needs. Similarly, to gain weight or maintain weight, the amount of calories should be maintained and can be decided upon. However, people who are willing to gain weight should consume more calories.

7/10

Tips to maintain a healthy weight process

Losing weight can sound tough, but is not impossible. However, one should reduce the food intake that is high in fat, and saturated fat and involves the consumption of sugar and salt. Snacks, alcohol, and soft drinks should be included under ‘extras.’ Also, if you are overweight, then you need to limit the treatment amounts to less than one or more two days a week. A healthy weight loss diet or process should include the activities listed below.

(Image Credits: iStock)

8/10

Cut carbs

Carbs and calories should be maintained intensively if the individual wants to lose weight. Consumption of these things increases the level of carbohydrates and in particular increases the insulin level in our body, playing with the glucose level. Therefore, one should burn carbs and calories in particular.

(Image Credits: iStock)

9/10

Control emotional eating

With a stressful job routine, at times people do look out for slyish times and tend to avoid their diet chart. Bursting into your emotions, one should never eat their feelings and break the diet cycle. Opt for meditation, exercise, cycling, or simply go for a walk, and recognize the trigger points and thus act accordingly.

(Image Credits: iStock)

10/10

Stay motivated

Motivation is eventually the key to following a healthy diet. A person will only intake veggies, fibers, and nutrients in an adequate amount, once they set their goal and stay focused to achieve it. Once you’re motivated and hungry to accomplish your goal, the meager tasks on the way will seem easier to achieve. Always make short-term goals to reach the final point, which would give you motivation all along the way.
(Image Credits: iStock)