Hello everyone, I hope you all are doing well. Welcome to another blog.
Nowadays many people are facing the problem of weight gain so intermittent fasting has become quite popular now. Let us know what is intermittent fasting and how it works and helps in reducing weight.
Intermittent fasting, popularly known as IF dieting, is a method in which 24 hours are divided into two parts. Basically it limits the timing of food intake. It can be followed according to our preference. Intermittent fasting focuses on when to eat instead of what to eat. 

Types of intermittent fasting- 

1. 16:8 method - A person following this method has to fast for 16 hours and can eat in rest of the 8 hours. If a person eats the food at 12:00 noon then he can eat till 8:00 p.m. If he does not want to skip breakfast then he may have water, sugar free coffee or any drink which contains almost zero calories. 
2. 5:2 method - A person can have a normal diet for 5 days and in the remaining 2 days he can have an intake of 500 to 600 calories. It is known as fast diet. If you are eating normal from Monday to Friday then on Saturday and Sunday you can have two small meals of 250 to 300 calories. 
3. Eat stop eat- For one or two days in a week, the person fasts for 24 hours and have a normal diet for rest of the days.

Benefits of intermittent fasting 

Intermittent fasting helps in increasing immunity of the body. It reduces inflammation which further helps in decreasing the level of blood sugar. As the calorie intake decreases during intermittent fasting, it also reduces the threat of heart related problems. It helps in improving metabolic rate and process of digestion.

When not to do this fasting

• If your weight is not too much then do not follow this.
• Pregnant ladies and the ladies that breastfeed their children should not do this.
• Children should not use this method.
• People having problems related to blood pressure, heart, and sugar should consult their doctor before doing intermittent fasting.

What to eat during fasting
You can reduce the amount of serials such as wheat, rice, bread and try to have enough amount of pulses, vegetables, fruits, dry fruits, milk, curd and salad. 
Reduce the intake of oil and spices. Have coconut water, black tea, jaljira, vegetable soup and if you want to eat something sweet then you can have dates.

Thank you.