Intermittent fasting - Stay healthy!

Intermittent fasting for weight loss is a good way to lose weight, get your body in order, and remove toxins. The method has received good reviews and many people not only use intermittent fasting as a diet, some have even made it their usual diet.

A healthy diet for athletes is as important an element of their lifestyle as regular training. Any professional will tell you that physical activity without proper nutrition brings little benefit.

What is intermittent fasting

Intermittent fasting does not mean that a person will need to constantly fast. This is another good way to quickly lose weight and keep it within the desired range.

The essence of intermittent fasting is to divide the food intake cycle into two periods: a feeding period and a fasting period. The time period from the first meal of the day to the last is the feeding period, and the interval from the last meal to the first (including sleep) is the fasting period. An alternative name for the eating period is the dietary window.

The most effective weight loss occurs when all meals per day fit within a 6-8 hour period.

How to start intermittent fasting

It is necessary to start intermittent fasting gradually, it is not necessary to immediately start with 16/8, try 14/10 first, then move on to a more complex regimen.

At first, you can change the interval as you wish in order to develop the most convenient scheme for yourself. It should easily adapt to your regime.

Drink more fluids, maybe tea or coffee. More fluid dulls the feeling of hunger.

During intermittent fasting, sleep should be complete – at least 8 hours.

Intermittent fasting is easier if you keep busy. A weekend at home watching TV series will be very difficult to endure.

Make a list of useful and enjoyable things to do on different days. This will make it easier to survive hunger.

Everything should be in moderation - fasting, even according to the easiest plan, should not be on an ongoing basis.

If you don’t like to have breakfast in the morning, then choose the interval from 12-13 pm until 20-21 pm.

If you don’t like to have dinner late, then choose the interval from 8-9 a.m. to 4-5 p.m.

The best option, suitable for the majority, is from 10-11 am to 18-19 pm.

For the 8-hour eating period, it is necessary to think over a diet that will fit into the KBZHU of the day.

Benefits and harms

Intermittent fasting has obvious advantages:

Accelerates the production of hormones. The body does not receive nutrition, insulin levels drop, and internal fat reserves begin to be used to maintain vital functions. Due to this, hormones are produced that stimulate an increase in muscle mass;
Burns fats in the body. Fasting for such a long period forces the body to use up fat reserves;
Acceleration of metabolism by 5-15%;
Preservation of muscle mass;
Reducing the risk of type 2 diabetes due to decreased insulin;
Improving well-being, sleep quality and stress resistance;
Increased performance, increased energy;
Stabilization of the digestive system;
Improving the condition of the skin;
Reduces the amount of time a person spends on cooking;
Doesn't require a lot of money.

But for some people, the intermittent fasting method is not suitable, and in some cases it can be harmful to health. The reasons may be the following:

Possible problems with digestion, gastrointestinal upset, constipation, etc.;
Belching, heartburn, discomfort in the stomach;
Muscle spasms;
Headaches, migraines, and dizziness occur due to a sudden transition to a different diet.

In any case, before starting to use the method, you should consult your doctor.

The effects of intermittent fasting on women and men

There is some scientific evidence that intermittent fasting is not as effective a diet for women as it is for men.

One study found that blood sugar levels worsened in women after three weeks of eating this way, which was not the case in men (). There is also evidence that some women experienced irregular menstrual cycles after starting this way of eating.

These shifts occur because the female body is extremely sensitive to caloric restriction. And when calorie intake is low—for example, from fasting too long or too often—a small part of the brain called the hypothalamus is affected. This may interfere with the secretion of gonadotropin-releasing hormone (GnRH). It helps release two reproductive hormones: luteinizing hormone (LH) and follicle-stimulating hormone (FSH) ().

When these hormones can't communicate with the ovaries, you risk adverse health effects. For example, menstrual irregularities, infertility, poor bone condition and others

Although there are no comparable studies in humans, tests in rats have shown that 3-6 months of intermittent fasting caused a decrease in ovarian size and the development of irregular monthly cycles in female rats ().

For these reasons, women should consider a modified approach. For example, shorter periods and fewer days of not eating.

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Intermittent fasting may not be as beneficial for women as it is for men. To reduce any adverse effects, women should take a gentle approach: shorter periods of not eating.

Indications and contraindications

Intermittent fasting can be used in the following cases:

The need to lose weight and activate metabolism in the body;
The presence of nutritional obesity;
The desire to cleanse the body of waste and toxins;

Contraindications include:

Tuberculosis;
Kidney problems;
Oncological diseases;
Diseases of the cardiovascular system;
Hypertension;
Stomach ulcer;
Pregnancy;
Diabetes;
Problems with the nervous system.

Types of Intermittent Fasting

There are three main types of intermittent fasting:

Classical. The eating window is 8 hours, the fasting period is 16 hours. Recommended time for eating: from 12 to 20 hours. You can adjust the time frame for yourself;
Moderate. Of the 24 hours, 14 hours are spent on the fasting period, the remaining 10 are the dietary window. This option is easier for beginners, as it does not subject the body to severe stress;
Daily. The most difficult option involves fasting for 24 hours between meals.

Beginners are advised to start with less extreme options and gradually increase the fasting period.

Choosing an Intermittent Fasting Plan

There are several different methods of intermittent fasting. The most popular include:

16:8 method
diet 5:2
warrior diet
"Eat-Stop-Eat"
fasting every other day

All methods can be effective, but determining which one works best depends on the individual.

To help you choose a method that suits your lifestyle, we'll detail the pros and cons of each method.

Method 16/8

The 16/8 intermittent fasting plan is one of the most popular fasting plans for weight loss.

The plan limits the consumption of food and high-calorie drinks to a set period of 8 hours per day. It requires abstaining from food for the remaining 16 hours.

While other diets may have strict rules and regulations, the 16/8 method is based on a time-restriction model and is more flexible.

You can choose any 8-hour window for calorie consumption.

Some people choose to skip breakfast and fast from noon to 8:00 pm, while others try not to eat late and stick to a 9:00 am to 5:00 pm eating schedule.

Limiting the number of hours you can eat during the day can help you lose weight and lower your blood pressure.

Research shows that time-restricted eating plans, such as the 16/8 method, can prevent hypertension and reduce the amount of food you eat, leading to weight loss ().

A 2021 study found that when combined with resistance training, the 16/8 method helped reduce fat mass and maintain muscle mass in male participants ().

A more recent study found that the 16/8 method had no effect on muscle or strength gains in women performing resistance training ().

Although the 16/8 method fits easily into any lifestyle, some people may find it difficult to avoid eating for 16 hours straight.

Additionally, eating too many snacks or unhealthy foods during an 8-hour window can negate the benefits associated with 16/8 intermittent fasting.

To maximize the potential health benefits of this diet, be sure to eat a balanced diet that includes fruits, vegetables, whole grains, healthy fats, and protein.

Method 5:2

The 5:2 diet is a simple intermittent fasting plan.

Five days a week you eat normally and do not restrict your calorie intake. Then, on the other two days of the week, you reduce your calorie intake to a quarter of your daily value.

For a person who regularly consumes 2,000 calories per day, this would mean cutting their calorie intake to 500 calories per day, two days per week.

The 5:2 diet is as effective as daily calorie restriction for weight loss and blood glucose control among people with type 2 diabetes, according to a 2021 study.

Another study found that the 5:2 diet is as effective as chronic calorie restriction for both weight loss and the prevention of metabolic diseases such as heart disease and diabetes ().

The 5:2 diet allows for flexibility because you can choose which days to fast, and there are no rules about what or when to eat on full-calorie days.

However, it's worth mentioning that eating "normal" on full-calorie days doesn't give you the opportunity to eat everything you want.

Limiting yourself to just 500 calories a day isn't easy, even if it's just two days a week. Additionally, consuming too few calories may cause you to feel sick or faint.

The 5:2 diet may be effective, but it is not for everyone. To find out if the 5:2 diet is right for you, talk to your doctor.

"Eat-Stop-Eat"

Eat-Stop-Eat is an unconventional approach to intermittent fasting popularized by Brad Pilon, author of Eat Stop Eating.

This intermittent fasting plan involves identifying one or two non-consecutive days a week during which you fast or fast for a 24-hour period.

On the rest of the week you can eat freely, but it is recommended to eat a balanced diet and avoid excessive consumption.

The rationale behind weekly 24-hour fasting is that consuming fewer calories will result in weight loss.

Fasting for up to 24 hours can cause a metabolic shift that causes your body to use fat as an energy source instead of glucose ().

But not eating for 24 hours requires a lot of willpower and can lead to overeating and overconsumption later on. This can also lead to poor eating habits.

More research is needed to determine the potential benefits of the Eat-Stop-Eat method and its effect on body weight.

Before you try Eat-Stop-Eat, to find out if this method may be an effective weight loss solution for you, talk to your doctor.

Fasting every other day

Alternate Day Fasting is an intermittent fasting plan with an easy to remember structure. On this diet, you fast every other day, but you can eat whatever you want on your eating days.

Some versions of this diet include a "modified" fasting strategy that involves eating about 500 calories on fasting days. However, other versions completely eliminate calories on fasting days.

Alternative fasting has proven benefits for weight loss.

A randomized pilot study comparing alternate-day fasting with daily calorie restriction in obese adults found that both methods were equally effective for weight loss ().

Another study found that participants consumed 35% fewer calories and lost an average of 3.5 kg after alternating between 36 hours of fasting and 12 hours of unrestricted eating for 4 weeks ().

If you really want to maximize your weight loss, adding an exercise regimen to your life can help.

Research shows that combining alternate-day fasting with endurance exercise can cause twice as much weight loss as fasting alone ().

Complete fasting every other day can be extreme, especially if you are new to fasting. Overeating on non-fasting days can also be tempting.

If you're new to intermittent fasting, try the "modified" alternate-day fasting strategy.

Whether you start with a modified fasting plan or go on a complete fast, it's best to maintain a nutrient-rich diet including high-protein foods and low-calorie vegetables to help you feel full.

Warrior Diet

The Warrior Diet is an intermittent fasting plan based on the eating patterns of ancient warriors.

The Warrior Diet, created in 2001 by Ori Hofmekler, is slightly more restrictive than the 16:8 method, but less restrictive than the Eat-Stop-Eat method.

It consists of eating very little for 20 hours during the day, and then eating as much food as you need during a 4-hour window at night.

The Warrior Diet encourages dieters to consume small amounts of dairy products, hard-boiled eggs, raw fruits and vegetables, and non-caloric liquids during the 20-hour fasting period.

After this 20-hour fast, people can eat whatever they want within a 4-hour window, but unprocessed, healthy, and organic foods are recommended.

Although there are no specific studies on the warrior diet, human studies suggest that time-restricted eating cycles can lead to weight loss ().

Time-restricted eating cycles can have many other beneficial effects on your health. Research shows that time-restricted feeding cycles can prevent diabetes, slow tumor progression, slow aging, and increase lifespan in rodents (, ).

More research is needed to fully understand the weight loss benefits of the Warrior Diet.

The Warrior Diet is difficult to follow because it limits a significant amount of calories to 4 hours a day. Excessive consumption at night is a common problem.

The Warrior Diet can also lead to poor eating habits. If you're up for the challenge, talk to your doctor to find out if it's right for you.

Summary:
There are many types of intermittent fasting, each with their own advantages and disadvantages. To find out which option is right for you, talk to your doctor.

Nutrition rules

Basic rules of nutrition while using intermittent fasting:

During the dietary window, you need to consume the daily allowance of calories, dietary supplements and vitamins;

Calculate how many calories you need to eat per day. We have made a convenient calculator

The highest calorie meal should be breakfast. During it, it is worth consuming complex carbohydrates, as well as animal fats, which are easily digestible;
It is forbidden to consume store-bought juices, they contain a lot of sugar;
You can’t eat simple carbohydrates – baked goods, baked goods. They are easily digestible, and after a while the person feels hungry again;
Don't overeat during your diet window. 3-4 meals with small snacks is a good option;
Remove processed foods, fast food and other unhealthy foods from your diet. This will help you lose weight faster;
You need to drink your daily fluid intake. Water, green tea, celery juice are allowed;
Meals after breakfast should be protein, for lunch you can eat carbohydrates and fats;

Intermittent fasting for weight loss involves some dietary restrictions. Be prepared to give up unhealthy foods, even if they are among your favorites.

Intermittent fasting tracking apps

Intermittent Fasting - Zero-Cal Fasting Tracker

Availability Android and IOS – available
Grade – 4,9
Number of downloads – more than 5 million
Download

The application shows how long you are fasting and how much is left, depending on the chosen scheme.
You can choose any intermittent fasting scheme or create your own.
At each stage of fasting there are clues about what is happening to the body.
Added the ability to track the amount of water you drink.

Intermittent fasting app from 5W Verlag GmbH

Availability Android and IOS – available
Grade – 4,5
Number of downloads – more than 1 million
Download

Mandatory registration via email, Facebook or Google account
Can connect Google Fit
The tracker is designed for 14 days. There are nutritional recommendations for each day, including recipes for three main meals: breakfast, lunch and dinner. Recipes are available in the paid version (999 rubles forever).
You can track the amount of water you drink.
Added the ability to enter activities manually.
You can upload before/after photos to the app.
It is possible to track weight and girth.
There is useful information on intermittent fasting.

Clear - Timer Intermittent fasting

Availability Android and IOS – available
Grade – 4,7
Number of downloads – more than 500 thousand
Download

Most of the features are paid: weight and goal tracking, information on healthy eating, recipes, intermittent fasting schemes 20/4, 21/3, 22/2, 23/1.
A convenient fasting countdown tracker that is always visible on the screen.
All basic intermittent fasting schemes are available: 16/.8, 12/12, 11/13, 10/14, 9/15, 7/17, 6/18, 5/19.
Tips for intermittent fasting.

Menu for a week, how often can you do intermittent fasting

Sample food menu for the week:

Day	Breakfast	Dinner	Dinner
Monday	Cottage cheese with berries, green tea, bread	Chicken broth soup, carrot salad	Steamed fish, beet salad, cheese
Tuesday	Omelet, glass of water, fruit	Okroshka, Greek salad, orange juice	Turkey from the oven, kefir, vegetable salad
Wednesday	Oatmeal with milk, berries, green tea	Pasta with boiled chicken, fresh vegetables, kefir	Boiled eggs, stewed meat with vegetables, halva
Thursday	Curd casserole, honey, nuts	Chicken or turkey cutlets, vegetable salad, apples	Seafood with rice, cottage cheese, green tea
Friday	Pancakes with jam, boiled eggs, tea	Pasta with chicken in creamy sauce, pomegranate juice, sliced vegetables	Steamed fish, vegetable salad, tomato juice
Saturday	Cottage cheese with berries, green tea, omelette	Cheese soup, couscous, crushed cucumbers	Turkey risotto, cheese, kefir
Sunday	Cheesecakes, fruit salad, pomegranate juice	Chicken soup, pasta, Greek salad	Grilled chicken breast with vegetables, boiled potatoes, tomato juice

The question about the frequency of application of the technique does not have a clear answer. It is recommended to gradually introduce the diet into the desired framework and adhere to this diet constantly.

If your goal is to lose weight, then using the method one to two weeks a month will be enough. The rate of weight loss will be noticeable from the first days, but will gradually slow down. In two weeks, on average, you can lose about 5 kg.

Intermittent fasting menu for weight loss

Intermittent fasting involves skipping several meals. Therefore, it is necessary to correctly distribute food and determine the required amount of KBZHU.

Approximate nutrition menu for intermittent fasting according to the scheme 14/10 and 12/12

The 14/10 intermittent fasting pattern involves eating for 10 hours and fasting for 14 hours. The 12/12 schedule is divided into 12 hours of fasting and 12 hours of eating. It is with these schemes that it is recommended to start intermittent fasting, so that it is easy to come to the 16/8 scheme.

In the first case , according to the 14/10 scheme , you can eat for 10 hours. It is better to take your last meal no earlier than 3-4 hours before bedtime. For example, if you go to bed at 12 o'clock, then it is better to have your last meal at 8-9 o'clock in the evening. In this case, the eating period is from 10-11 am to 8-9 pm. This is one of the lightest versions of intermittent fasting, because a large number of the population eats it and does not even assume that they are following one of the intermittent fasting schemes.

The approximate menu depends on the number of calories needed. Here you can calculate your daily calorie intake (remember to multiply your basal metabolic rate by your activity factor).

Meals during intermittent fasting according to the 14/10 scheme may consist of:

Breakfast at 10 am (break 4 hours).
Lunch at 2 pm (break 3 hours).
Snack at 5 pm (break 3 hours).
Dinner at 8 pm.

Menu option according to the intermittent fasting scheme 14/10

Breakfast 10:00

Pancake with cottage cheese and banana

Ingredients for 1 serving:

Flour 30 gr
Chicken egg 1 piece
Natural yogurt 50 gr
Baking powder 1/3 teaspoon
Sugar 1 teaspoon
Soft cottage cheese 80 gr
Banana 60 gr

Preparation:

Mix the ingredients for the dough: flour, egg, yogurt, baking powder, sugar.
Cook the pancake in a non-stick frying pan for 2-3 minutes on each side or in a regular frying pan with a drop of oil.
Place cottage cheese and chopped banana on the pancake.
Fold the pancake in half.

Lunch at 14:00

Pasta Bolognese

Ingredients for 1 serving:

Minced beef 80 gr
Pasta 60 gr
Tomato paste 50 gr
Onion 20 gr
Creeping garlic
Russian/Gouda cheese 10 gr
Tomatoes 30 gr

Preparation:

Fry the onion, garlic and minced meat until golden brown. Add spices and salt to taste.
Add tomato paste and a little water. Simmer covered for 10-15 minutes.
Boil the pasta according to the instructions on the package. Add minced meat to pasta.

Snack at 17:00

Grain cottage cheese 130 g and apple.

Dinner at 20:00

Caesar roll

Ingredients:

Lavash or flatbread
Chicken fillet fried or boiled 70 g
Lettuce leaves 20 gr
Tomato 100 gr
Russian/Gouda cheese 30 gr

For refueling:

Natural yogurt 50 gr
Creeping garlic
Mustard 1 teaspoon

Preparation:

Mix the ingredients for the sauce.
Chop the chicken fillet, tomato, three cheeses, and tear off the lettuce leaves.
Assemble the roll: spread the sauce on the flatbread, lay out the ingredients and roll it up into an envelope.

According to the 12/12 intermittent fasting scheme, you can eat for 12 hours. If you take your last meal at 8-9 o'clock in the evening, then you can eat your first meal at 8-9 o'clock in the morning. This is the lightest version of intermittent fasting. You can use it to get in and out of intermittent fasting. You can always eat on the 12/12 plan; it corresponds to the norms of proper eating behavior

Meals during intermittent fasting according to the 12/12 scheme may consist of:

Breakfast at 8 am (break 4 hours).
Lunch at 12 noon (break 4 hours).
Snack at 16:00 (break 4 hours).
Dinner at 8 pm.

The 12/12 intermittent fasting menu option can be taken from the diet presented above.

Approximate nutrition menu for intermittent fasting according to the 16/8 scheme

The 16/8 intermittent fasting scheme is the most popular among adherents of this diet. It is this scheme that those losing weight strive for; the remaining schemes are necessary either for entering and exiting intermittent fasting or for express weight loss. Intermittent fasting 16/8 involves rational weight loss with all the additional advantages.

According to the 16/8 scheme, you can eat only 8 hours a day, you must fast for 16 hours. The diet is not complicated, but involves only main meals. It is better to eat your last meal 4 hours before bedtime. For example, if you go to bed at 12 o’clock at night, then it is advisable to have your last meal at 8 o’clock in the evening, then the first one at 12 o’clock in the afternoon.

Meals during intermittent fasting according to the 16/8 scheme may consist of:

Breakfast 12 noon (break 4 hours).
Lunch at 4 pm (break 4 hours).
Dinner at 8 pm.

Menu option according to the 16/8 intermittent fasting scheme

Breakfast at 12:00

Oatmeal with banana

Ingredients:

Oat flakes 40 gr
Milk 50 ml
Chicken egg
Cocoa 10 gr
Baking powder 1/4 teaspoon
Banana 50 gr
Olive oil half a teaspoon

Preparation:

Mix the ingredients for the pancake: cereal, milk, egg, cocoa, baking powder.
Bake the pancake in a frying pan greased with olive oil or in a non-stick frying pan for 2-3 minutes on each side.
Slice the banana, place it on the prepared oatmeal pancake and fold it in half.

Lunch at 16:00

Chicken drumstick, baked or boiled 70 gr.
Buckwheat porridge 70 gr.
Salad with tomato, cucumber, bell pepper and a drop of oil 180 gr.

Dinner at 20:00

Chicken cutlet 70 gr.
Brown rice 70 gr.
Greek salad 180 gr: cucumber, tomato, bell pepper, onion, feta cheese, olive oil.

Approximate nutrition menu for intermittent fasting according to the 18/6 and 20/4 scheme

Intermittent fasting according to the 18/6 scheme involves fasting for 18 hours, you can only eat for 6 hours. This diet includes two main meals and one snack. You can choose your own meal time to make it convenient.

Meals during intermittent fasting according to the 18/6 scheme may consist of:

Breakfast at 1 pm (break 3 hours).
Snack at 4 pm (break 3 hours).
Dinner at 7 pm.

Menu option according to the 18/6 intermittent fasting scheme

Breakfast at 13:00

Fry 40 grams of raw smoked bacon (for example, “Dymov”) in a frying pan without oil.
Fry two eggs with bacon.
We cut one cucumber and take a few lettuce leaves.

Snack at 16:00

Bruschetta

Ingredients:

Tomato 70 gr
Greens to taste
Creeping garlic
Slice of bread 2 pcs
Oil 1/2 tsp.
Vinegar 1/2 tsp.

Preparation:

Rub the bread with garlic. Fry in a frying pan.
Finely chop the tomato, add herbs, oil, vinegar.
Spread the tomato mixture onto the bread.

Dinner at 19:00

Brown rice with baked cod with cheese and tomato and cucumber salad with a drop of oil.

Ingredients for cod with cheese:

Cod fillet 100 gr
Russian/Gouda cheese 50 gr
Sour cream 50 ml
Mustard 1 teaspoon
Salt and pepper to taste

Preparation:

Grate the cheese.
Add sour cream and mustard. Mix well.
Place the cod fillet in the pan, add salt and pepper. Place cheese sauce on top.
Bake in the oven at 180 degrees for 20-25 minutes.

Intermittent fasting according to the 20/4 scheme is more strict; you cannot adhere to such a diet for more than a week. It is assumed that you can only eat for 4 hours, you must fast for 20 hours. You can only eat twice within 4 hours. You can choose the interval yourself according to your daily routine.

Meals during intermittent fasting according to the 20/4 scheme may consist of:

Breakfast at 2 pm (break 4 hours).
Dinner at 6 pm.

Menu option according to the 20/4 intermittent fasting scheme

Breakfast at 14:00

Chicken breast with pineapple, boiled pasta, tomato and cucumber.

Ingredients for Chicken Breast with Pineapple:

Chicken breast 120 gr
Pineapple 100 gr
Curry 5 g
Lemon juice 5 g
Olive oil 5 g

Preparation:

Grind the pineapples, add curry seasoning, squeezed lemon juice, and salt.
Mix half of the resulting sauce with olive oil.
Remove skin from chicken breasts and brush with half the sauce.
Bake for 30 minutes at 180 degrees.
Serve the remaining sauce with the finished dish.

Dinner at 18:00

Merchant style buckwheat and salad with cabbage, carrots and a drop of oil.

Ingredients for merchant-style buckwheat:

Beef 100 gr
Buckwheat 40 gr
Small onion
Small carrots
Garlic 1 small clove
Salt, spices to taste

Preparation:

Cut the meat and onions into cubes, three carrots on a track, chop the garlic.
Fry the meat until a crust forms, add salt.
Add onions, carrots, garlic. Stir and fry for 3-4 minutes.
Add buckwheat, distribute in the pan, add water to completely cover the ingredients, add a little salt. Cover with a lid and simmer for 15-20 minutes.

Efficiency in losing weight

Intermittent fasting for weight loss for women is a good method that can quickly bring the body to the desired weight. Each person’s body is individual, so each case should be considered individually.

According to reviews, one month of eating according to the plan can reduce weight by 5 kg. If you strictly follow all the rules and regulations, and also start playing sports and devote time to cardio training two or three times a week, the effect will be even better and you will be able to lose weight many times faster.

However, there are opposite examples when the body does not accept the method of intermittent fasting and weight loss either does not occur, or, on the contrary, the amount of body fat increases. If you feel very stressed while fasting, this method is not for you.

Summarize

Intermittent fasting can be a beneficial weight loss method.
The weight loss associated with it is primarily caused by reduced calorie intake, but some of its positive effects on hormones may also occur.
While intermittent fasting isn't for everyone, it can be very beneficial for some people.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: How to lose weight, Intermittent fasting

About the author: Anastasia Sheveleva

Candidate of Medical Sciences, doctor of the highest category, therapist, registered dietitian, nutrition consultant. More about the author.

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How to keep fit

Having obtained the desired result, you need to regularly maintain your shape to stay in good shape. Following these rules will help you do this:

You need to sleep at least eight hours a day. At this time, the body completely relaxes and rests, and metabolic processes work;
Take the fasting method more simply, don’t get hung up on it. This will help you avoid stress and always be in a good mood;
Live an active life - it distracts from the feeling of hunger and promotes weight loss;
You can start using special anti-cellulite massages. They activate blood flow and also accelerate metabolic processes;
The maximum effect in terms of weight loss can be achieved if the diet is combined with cardio exercise. Set aside two to three days a week for training and exercise regularly;
Drink more clean water. The feeling of hunger will dull for a while, you will be able to control your appetite.