Don't compromise your health in pursuit of weight loss; read who should avoid intermittent fasting.

News Topical, Digital Desk : Intermittent fasting has become increasingly popular in the fitness and weight loss world over the past few years. It involves fasting for a few hours at a stretch and then eating at a set time. Consequently, it has shown benefits such as weight loss and improved metabolism. But is it safe for everyone (Who Should Avoid Intermittent Fasting)? 

In the face of the benefits of intermittent fasting, people often forget whether it is equally beneficial for everyone or whether it can also have some disadvantages. Let's explore the potential harms of intermittent fasting and what important things to keep in mind during this time.

What are the possible side effects of intermittent fasting?

Starting intermittent fasting causes several hormonal and physical changes in the body, which can cause some side effects.

• Digestive problems – Long periods of fasting and then suddenly eating a very heavy meal can cause problems like diarrhea, constipation or bloating.
• Fatigue and irritability – When the body doesn't get enough calories, blood sugar levels can drop. This can lead to fatigue, dizziness, headaches, and feeling hungover.
• Risk of Eating Disorders: This method can be dangerous for those who have previously struggled with eating disorders . Fasting can lead to binge eating.
• Hormonal imbalance – In women, fasting for long periods can affect their periods. It can also increase stress hormones.
• Lack of sleep – Some people have trouble sleeping on an empty stomach , which can lead to lethargy throughout the day.

What things should be kept in mind during fasting?

If you are starting intermittent fasting, then keep these 5 things in mind-

• Hydration is essential - Fasting doesn't mean giving up water. Drink plenty of water throughout the day. You can also have unsweetened black coffee, herbal tea, or lemon water.
• Focus on nutrition - Don't make the mistake of eating junk food during your "eating window," or the time when you can eat. Include vegetables rich in protein, healthy fats, and fiber in your diet to provide the nutrition your body needs.
• Start slowly – Don't jump straight into a 16-18 hour fast. Start with 12 hours and gradually increase the time.
• Listen to your body— if you feel extremely weak, dizzy, or faint, break your fast immediately. Forcing your body to do so can be harmful.
• Exercise coordination: Those who engage in intense workouts need to choose the right timing for fasting and exercise. Try to eat only after your workout.

Who should not do this?

Intermittent fasting should be avoided in some conditions-

• Pregnant or breastfeeding women.
• Diabetes patients.
• Patients with heart disease or low blood pressure
• People whose weight is much less than normal.
• Children and teenagers.

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