ኢንተርሚተንት ፋስቲንግ (ጾም) ለጀማሪዎች @lehemnutrition

Many diets focus on WHAT TO EAT, but intermittent fasting is all about WHEN TO EAT.

0:22 What is intermittent fasting?
0:51 Intermittent fasting for beginners
1:47 How long should you fast?
2:38 Who should be actually practising intermittent fasting?
4:00 Kinds of Intermittent fasting.

Intermittent fasting has been practised for a long time religiously and culturally, it not nothing new. Some people try intermittent fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isn’t for everyone.

Some people should steer clear of trying intermittent fasting:
-Children and teens under the age of 18
-Women who are pregnant or breastfeeding.
-Those with a history of eating disorders.
-People with kidney stones, gastroesophageal reflux, diabetes or other medical problems.

Benefit you may see from intermittent fasting
-Weight loss: Fasting cause your body to burn fat past sugar.
-Heart health: Improve blood pressure, resting heart rates as well as other heart-related measurements.
-Physical performance: Improve endurance and ensure fat loss without muscle loss.
-Type 2 diabetes and obesity: Initiates fat loss and lowers their levels of fasting glucose, fasting insulin and leptin while reducing insulin resistance, decreasing levels of leptin and increasing levels of adiponectin.

Steps to start intermittent fasting
1. Consult a health expert on your health status. It’s important to check with your doctor before starting intermittent fasting. Once you get the go-ahead, the actual practice is simple.
2. Start by restricting your diet to three meals a day by avoiding snacks and beverages. Restrict your beverages from water and sugarless tea or coffee.
3. After your body has adjusted, restrict your diet to 2 meals a day with 16 hours difference between meals. During your eating periods, “eating normally” does not mean going crazy.
4. It can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine.
5. Once you adapt to fasting, you can choose different kinds of intermittent fasting depending on your goal.

Kinds of Internment Fasting
There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast.

1. Alternate-day fasting: Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day.
2. 5:2 fasting: Eat a normal diet five days a week and fast two days a week.
3. Daily time-restricted fasting: Eat normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8 p.m.

Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.

Nut. Betelhem Lakew Bio:
Bethlehem is a professional nutrition expert/food scientist and founder of LeHem Nutrition Counseling Plc. She provides nutrition and healthy life-related coaching and counselling to people dealing with weight loss or weight gain, chronic medical conditions, pregnant women, children, and individuals facing various nutrition-related problems.

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Disclaimer:
This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription or recommendation. You should not change your health regimen or diet before consulting a nutritionist and obtaining a medical exam, diagnosis, and recommendation.


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