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
International Day of Peace 2023: All you need to know about date, history, significance, celebration of World Peace Day
The international Day of peace is associated the olive branch and dove symbols. The olive branch has been a traditional symbol of peace going back to ancient times. The dove represents peace and freedom
The International Day of Peace is celebrated all over the world on September 21. International Day of Peace is celebrated by United Nations to promote peace while stopping violence and conflicts worldwide each year. A theme is selected by United Nations that focuses on specific topics of conflict resolution and peace building.
The international Day of peace is associated the olive branch and dove symbols. The olive branch has been a traditional symbol of peace going back to ancient times. The dove represents peace and freedom. Resolution 36/67 was passed by the General assembly on September 30, 1981. The resolution called for stopping of all hostilities and global ceasefire on the day.
Hence the third Tuesday of September each year is celebrated as the International Day of Peace. The first international Day of peace was celebrated on September 21, 1982. The day marks a significant step towards raising awareness and promoting peace all over the world.
The official date was declared as September 21 in 2001. The aim of International Day of Peace aims to remind the UN’s commitment to conflict resolution and peace. The day encourages nations, communities, individuals and nations to work towards a just and peaceful world. It is an important day for promoting cooperation and understanding and promoting dialogue among countries and the people.
The United Nations believes true peace encompasses not just the absence of violence but undertakes the task of building up societies where all members feel they can flourish. It seeks to build a world where everyone is treated equally regardless of the day and their race which provides a globally shared date for all humanity to commit to peace and contributing to build a culture of peace. The United Nations Peace Bell was inaugurated at the UN Headquarters in New York City.
Happy Ganesh Chaturthi 2023: Greetings, wishes and quotes to share with your family
This year Ganesh Chaturthi begins on September 19 and it will continue till September 28, 2023.
Lord Ganesha is often prayed to by devotees before embarking on a new journey. His birthday is celebrated with great fervor and enthusiasm by devotees all over the world. According to the Hindu calender Ganesh Chaturthi is celebrated every year on the Chaturthi Tithi in the Shukla Paksha in Bhadrapada month.
The 10 day festival celebrates the birth of Lord Ganesh, who is considered the god of prosperity, good luck and intelligence. This year Ganesh Chaturthi begins on September 19 and it will continue till September 28, 2023. According to Drik Panchang, the shubh muhurat for the festival are as follows:
Ganesh Chaturthi on Tuesday September 19, 2023
Madhyahna Ganesh Puja Muhurat 11:01am to 01:28pm
Duration -2 hrs 27 mins
Chaturthi Tithi begins: 12:39 pm on Septenber 18, 2023
Chaturthi Tithi ends: 01:43 pm on September 19, 2023
Ganesh Visarjan on Thursday, September 28, 2023
Here is a list of wishes, greetings, messages and quotes
- Wishing you a Ganesh Chaturthi filled with the joy of sharing and giving, as we remember Lord Ganesha’s love for modaks and his generous nature. Happy Ganesh Chaturthi.
- As we immerse Lord Ganesha in water, may our worries dissolve and our lives be filled with serenity and clarity. Happy Ganesh Chaturthi!
- Lets celebrate this Ganesh Chaturthi by embracing the idea that every obstacle can be turned into opportunity for success and growth. Happy Ganesh Chaturthi!
- On this Ganesh Chaturthi may we learn from Ganesha’s kindness and humility and become better human beings. Happy Ganesh Chaturthi!
- May Lord Ganesha’s elephant head symbolize our ability to dream without limits and think big, which inspires us to achieve greatness. Happy Ganesh Chaturthi!
- May Lord Ganesha’s divine light guide you on path of righteousness. Here’s wishing you a very happy Ganesh Chaturthi!
- Hope this Ganesh Chaturthi brings a year of happiness for you.Happy Ganesh Chaturthi 2023!
Ganesh Chaturthi 2023: Modak to Puran Poli, traditional sweets to try
As the joyful festival approaches, here are some traditional sweets that you can try during this Ganesh Chaturthi.
Ganesh Chaturthi 2023 will be celebrated on September 19. Every year, Ganesh Chaturthi is celebrated to mark the birth anniversary of Lord Ganesha. The festivities usually continue for ten days and are referred to as Ganapati festival. The auspicious occasion is celebrated with various special delicacies, Ganapati aartis to appease the Lord. As the joyful festival approaches, here are some traditional sweets that you can try during this Ganesh Chaturthi.
Steamed modak: This is a quintessential dessert for Ganesh Chaturthi. The sweet is prepared with three ingredients namely rice flour, coconut and jaggery. These dumplings are known for their designs and coconut infused filling. In order to enhance the flavour and texture, modaks are usually steamed.
Coconut and sesame (til) laddoos: These ladoos are a delightful blend of flavours and texture. They are made with coconut, jaggery and nutties of til seeds. They treat one’s sweet tooth.
Puran Poli: This is a Maharashtrian sweet made from yellow gram and stuffed with fragrant cardamom, coconut, and jaggery. This sweet is often given a touch of ghee, but one can prepare a ghee-free version for a healthier twist without compromising on the delightful taste.
Sheera: Commonly known as suji halwa, is a classic dessert enjoyed during Ganesh Chaturthi. This is made from semolina, ghee, sugar and is flavored with cardamom and garnished with cashew and raisins.
Rava laddu: The dessert is crafted from roasted semolina, ghee, sugar and multiple chopped nuts. They are shaped into perfect rounds and capture the essence of simplicity and festivity.
Basundi: This is one of the most famous maharashtrian desserts which is close to rabri. They are thick, rich and extremely decadent. The dessert is prepared with milk prepared with cardamom and a host of chunky nuts and dry fruits. Basundi is usually served with deep fried pooris to enjoy it the best.
Shrikhand: This is a popular sweet across Maharashtra and Gujarat. Shrikand is made with strained yogurt and flavoured with cardamom and saffron. It is topped with chunky nuts and raisins and often added to Ganesh Chaturthi bhog thali.