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Can Intermittent Fasting bring improvement in your health?

Have you ever realized how crucial role your diet plays in not only achieving your desired body type but also in determining a healthy lifestyle?

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Everyone dreams of having that perfect curves or toned muscular body, but to achieve that desired body may not be an easy task!

Have you ever realised how crucial your diet is in not only achieving your desired body type but also in determining a healthy lifestyle?

If not yet, then start considering and giving an equal amount of attention to your diet plan in the same way you motivate yourself for hitting the gym. No doubt, there are thousands of fashionable diets available but then how to determine which one to follow?

Nowadays, there are so many online guidance or tips available, giving information about trying different kinds of diets. But have you ever thought about that blindly following them could be misleading?

Though from earlier, the idea of calorie count or calorie deficient diet has been trending. But it becomes a tedious task to keep a calorie check on every meal in a prolonged period.

TIME-BASED EATING HABIT:

In recent times, intermittent fasting (IF) is becoming an appealing option which is quite prevalent in our modern lifestyle.

It is a time-bound eating habit, in which you need to extend the time limit of eating between your meals. In short, it mainly extends the time limit in which you would not eat, here the sole purpose here is to delay the onset of eating, thereby increasing your fasting period.

Intermittent fasting includes a definite period of eating pattern within the schedule of 24 hours and do remember one thing that while you are fasting, you are allowed to have black coffee, tea, water and juice etc.

a) Time restrained — You can have your meal starting at 11:00 noon or by 12, and then fasting for 8 hours you can go for your second meal at 7:00 or 8:00 pm and then fast until the next day for 16 hours. This kind of pattern, which could be followed with ease.

b) Alternative day fasting (ADF) — It is another way of doing IF which you do on alternative days. Though considered the appropriate pattern of planning your meals, it is advisable for beginners.

In this form of IF, you fast every other day of the week but can follow your usual diet on non-fasting days. Can be termed as modified fasting where you can have 500–700 calories on your fasting days.

In your meal, you can include all kinds of berries, grilled fish, lean meat, soups and salads with tofu.

c) Fasting in the form of 5:2 — In this form of fasting, you keep a fast on two different days of each week, as it helps to regulate the intake of the amount of nutrients required by the body when fasting.

If you go by the first technique of eating following 16 hours fast, which is way useful and applicable than the other techniques. But the result you get may be the same as if you follow the third strategy of 5:2 fasting.

IS THERE ANY BENEFIT OF DOING IT?

In a nutshell, if we talk about IF the first group of individuals who could benefit from this approach will be patients with diabetes and pre-diabetes (as this lowers HBA1C level).

Then the other targeted individuals who could benefit from these are those with cardiovascular diseases, Alzheimer’s and Parkinson’s diseases and cancer patients. It boosts your immune system, to attain the full benefit of this technique of eating habit, you need to fast for several days;
in other words, you need to fully exhaust the energy reserves (in the form of glycogen) your body takes 24 to 48 hours to get this into this system. But this may seem to be not so realistic in the long run so you can fast for once or twice a year.

IS INTERMITTENT FASTING THAT EFFECTIVE?

Yes, it is all about making your body used to this process of fasting, its referred essentially as the metabolism shift. It is all about switching over from glucose metabolism to ketone metabolism.

When we eat normal three meals a day, which provide our body with a constant source of fuel in the form of glucose, then our body starts using ketone bodies or fatty acids.

“Ketone is considered to monitor the activities of different proteins that influence health and ageing”.

NO NEED TO SKIP BREAKFAST!

Though even in Intermittent fasting, some may prefer to skip breakfast and start their first meal as their lunch; in every case, it isn’t a prerequisite for effective intermittent fasting.

It can rather have negative consequences on insulin intolerance and may increase the blood sugar level.

The calorie consumption is reduced in 24 hours period if people delay their breakfast, but the number of calories burnt through physical activities is also less. So the calorie deficit working on this formula is insufficient.

ROLE IN REDUCING BELLY FAT

It is considered an efficient method of losing those extra kilos and also aids in reducing your harmful abdominal fat which you have been trying to lose from ages.

In this one have fewer meals means less calorie intake, which helps in enhancing hormone function to initiate weight loss in your system.

It takes place by lowering the insulin level and noradrenaline which causes the breakdown of stored fat and facilitates its use as energy.

By adhering to this process of fasting, people lost 7% in inches from their waistline, the abdominal fat, which is hardest to shed and reduces the risk of severe chronic diseases.

Various studies have shown that there is muscle gain with the right amount of diet with intermittent fasting, less muscle loss than in continues high-calorie restriction.

Another relevant aspect is Type 2 Diabetes which is strangely on the rise in recent times, due to modern-day lifestyle, people rely mostly on fast food which is adversely affecting their health condition which many are not even aware.

Whereas, intermittent fasting has shown a positive result in declining the insulin level.

Various research studies have shown that intermittent fasting has helped to reduce oxidative damage to the body, which is one of the factors for ageing and stress-related chronic disease.

Do not have a snack in between meals, especially the evening snack or cut out on junk food. As this may help in reducing insulin level, which uses the energy stored in your fat cells, which in turn will facilitate fat loss, and would further advance the burning of belly fat as well.

MY FINAL TAKE

I have always been curious about knowing the relevance of intermittent fasting, in the starting when you try this out, you may be fatigued or headache but once your body gets used to this pattern of eating, it will get adjusted accordingly.

Though, it has been in various researches that Intermittent fasting, whether done regularly or done according to alternative day approach; brings the same amount of result comparatively.

So, in my view, I feel one should go with a much realistic and sustainable approach. It is better to follow intermittent fasting twice a week with a plant-based diet. Many theories prove that some intermittent fasting is a reasonable and effective way of faster-reducing weight.

RESPONSIBLE EATING is an ideal way of adhering to norms of intermittent fasting, time of eating is what matters, by changing the timing of meal by having it earlier and then going with overnight fasting is a better option which inversely improves your metabolism.

An article published in the New England Journal of medicines claimed that the concept of fasting is nothing new, rather very much embedded in our physiological system from the very beginning.

So, in short, if 8–10 hours of fasting coupled with the adequate, right diet and healthy lifestyle then intermittent fasting, can be considered a logical, realistic mechanism, in bringing efficient changes.

By Jyotsna Dey

Entertainment

Shilpa Shetty works out with daughter Samisha on World Health Day, shares video

It also marks the birthday of the World Health Organisation (WHO) which was founded in 1948

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Shilpa Shetty has a passion for exercise. The actor enjoys working out, and she frequently updates her fans on her progress at the gym. She inspired internet users today on World Health Day by posting a video of her exercise regimen in which she can be also seen sharing a  moment with her daughter Samisha.

The global awareness-raising day focuses on a number of health-related concerns. In the video, Shilpa could be seen working out in the gym, discussing the need of dedication and consistency, and enjoying a cute moment of work out with her daughter Samisha.

Shilpa shared the video on social media and began the caption with greeting everyone on World Health Day. The Dhadkan actor mentioned in her caption that wellness is more than just working out; it’s found in our morning routines, the food we eat with pleasure, the time we spend with our loved ones, and our mental health.

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The Baazigar actor advised everyone to prioratise themselves on this World Health Day. She remined to stay hydrated, practice mindfulness, and acknowledge our greatest gift. Swasth raho, Mast raho, (stay healthy, stay happy), Shilpa shetty wrote while concluding the caption.

In the video, Shilpa can be seen greeting her fans as she says Hey guys! It’s World Health Day, but not every day you will [feel] motivated. Therefore, on those days, exercising consistency and discipline will be your saviors, She further says.

The Sukhee actor can be seen doing leg presses, stretching exercises, chatting about her favorite music to listen to at the gym, walking on the treadmill, and doing other gym activities as the video progresses. Shilpa and her daughter can be seen jumping inside a trampoline in the video as well. In a another scene, she can be seen watching Samisha perform a leg workout on a Pilates machine.

Soon after she shred the vieo it quickly went viral. A user said, she is a true isnpiration. Another said she is ageing like a fine wine. A third user said her daughter is cute.

Meanwhile, World Health Day is observed on April 7 ever year globally. This is also observed on this day as World Health Organisation was established on April 7, 1948.

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Festivals

Happy Easter 2024: Political leaders extend greetings to nation for peace and unity

Prime Minister Narendra Modi extended his wishes on the occasion of Easter on Sunday and expressed his hope that the message of renewal and optimism associated with the occasion would resonate widely.

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Easter also known as Pascha or Resurrection Sunday, commemorates the resurrection of Jesus Christ three days after his crucifixion on Good Friday. This Christian festival symbolises the victory of life over death .

Prime Minister Narendra Modi extended his wishes on the occasion of Easter on Sunday and expressed his hope that the message of renewal and optimism associated with the occasion would resonate widely. PM Modi took to X and posted that May this day inspire us all to come together, fostering unity and peace. He wished everyone a joyful Easter.

President Droupadi Murmu also greeted the people on Easter and highlighted the occasion of celebrating the Resurrection of Jesus Christ, promotes the spirit of love, hope and universal fraternity. President Droupadi Murmu took to X and posted Easter greetings to all, especially to our Christian brothers and sisters! This pious occasion of celebrating the Resurrection of Jesus Christ, promotes the spirit of love, hope, and universal fraternity. May the teachings of Jesus Christ lead us onto the path of peace and harmony.

Congress President Mallikarjun Kharge took to X and wrote we extend our warmest greetings on the joyous occasion of Easter. The eternal significance of Jesus Christ’s resurrection is that truth triumphs over evil and compassion overcomes hatred. May the festivities strengthen the bonds of unity, amity and fraternity amongst our people and herald a brighter future.

West Bengal Chief Minister Mamata Banerjee took to X and posted Happy Easter! As you celebrate Easter Sunday with your loved ones, may joy, peace, and hope illuminate the path ahead.

Congress leader Rahul Gandhi took to X to extend greetings on Easter and wrote Greetings and best wishes to everyone on the joyous occasion of Easter. May this revered day bring new beginnings, hopes and harmony in your life.

Union Minister Kiren Rijju took to X and posted Happy and Blessed Easter to all! Wishing everyone peace, joy and unity.

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Lifestyle

Saudi Arabia gears up for Miss Universe debut with Rumy Alqahtani as its first-ever contestant

Rumi Alqahtani is a prominent runaway model and influencer from Riyadh, Saudi Arabia, who has made history by becoming the first-ever Miss Universe participant to represent Saudi Arabia.

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Saudi Arabia is gearing up for its historic debut in the Miss Universe pageant, with Rumi Alqahtani set to represent the country in the prestigious competition. Rumi Alqahtani is a prominent runaway model and influencer from Riyadh, Saudi Arabia, who has made history by becoming the first-ever Miss Universe participant to represent Saudi Arabia.

Rumi Alqahtani has garnered recognition in the beauty pageant industry through her participation in numerous global competitions, including the Miss and Mrs Global Asian competition in Malaysia. According to reports the 27 year-old model has already won the titles Miss Saudi Arabia, Miss Middle East, Miss Arab World Peace, and Miss Woman (Saudi Arabia).

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Rumi Alqahtani announced Saudi Arabia’s participation in the Miss Universe 2024 pageant on her Instagram, sharing a photo of herself in a silver sequin gown, wearing a Miss Universe Saudi Arabia sash, standing next to the Saudi Arabian flag. She captioned her Instagram post that she was honoured to participate in Miss Universe competition. This is the first participation of Saudi Arabia in the Miss Universe competition.

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Alqahtani’s participation follows in the footsteps of Bahrain’s Lujane Yacoub, who represented her country in the Miss Universe pageant last year. She became the first woman from the Gulf region to do so. Alqahtani’s involvement is hailed as milestone in empowering women of Saudi Arabia. She has previously represented the Kingdom in numerous international competitions, including Miss Asia in Malaysia, Miss Arab Peace, and Miss Europe.

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Apart being crowned Miss Saudi Arabia, she holds titles such as Miss Middle East (Saudi Arabia), Miss Arab World Peace 2021, and Miss Woman (Saudi Arabia). She has a million followers in instagram and thousands more on other social media platforms. She also holds Bacelor’s degree in dentistry and is fluent in English, French and Arabic. This historic move reflects Saudi Arabia’s ongoing transformation under the leadership of Crown Prince Mohammed bin Salman Al Saud.

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