Intermittent fasting or low calorie diet, which is right for weight loss? Know the expert's opinion

News Topical, Digital Desk : These days, different methods are being adopted to lose weight. Some are keeping a 16-hour fast or intermittent fasting, while others are insisting on reducing calories in their food. Dietitian Homesh Mandavalia is telling about how effective these methods of losing weight are and what are their side effects .

These can be the disadvantages of intermittent fasting

This is not the right way to lose weight, it has more disadvantages than benefits:-

• In case of any disease: People suffering from diabetes, heart related problems, kidney disease should not follow this. This can reduce sugar and blood pressure.
• Pregnant and breastfeeding women: In both these situations, women need better nutrition, hence they are not advised to do intermittent fasting.
• Young children and teenagers: Children of both ages should avoid doing this for the sake of development.
• Digestive problems: Due to fasting for a long time, some people suffer from hyperacidity, heartburn and some become victims of overeating.
• Nutritional deficiencies and muscle loss: If intermittent fasting is not planned properly, it   can lead to nutritional deficiencies and muscle loss due to reduced eating hours.
• Not natural and healthy: It slows down metabolism and can increase food cravings.

Why a low calorie diet is not right

• Decreased nutrition: Consuming too few calories can lead to deficiency of vitamins and minerals necessary for daily life.
• Loss of muscle mass: When the body does not get enough calories, it slows down its metabolism to conserve energy. This makes it difficult to maintain long-term weight loss and often leads to weight gain once you resume a normal diet.

These are the disadvantages of not losing weight in the right way

Decrease in essential vitamins and minerals

• Hair loss
• Loss of glow from face
• Loosening of skin
• feeling tired all the time
• Decreased vision

these are the right ways

Never try to lose weight without consulting a dietitian or expert   . This does not reduce fat, but leads to muscle loss. This will help in losing weight-

• Make sure you consume as many grams of protein as your weight, i.e. 1 gram/kilogram.
• Instead of eating a lot of food at one time, divide it into small meals.
• Reduce your intake of simple carbohydrates such as bakery products, fruit juices, potatoes, rice and sugar
• Avoid eating fried food.
• Do not eat late night.
• Include as many vegetables and pulses in your diet as possible.
• Avoid high calorie foods like fast food, Chinese and sweets.
• Make time for exercise daily.

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