ऐसे शुरू करें इंटरमिटेंट फास्टिंग

Date: August 14, 2023 By Jyoti Joshi इन स्टेप्स के साथ शुरू करें इंटरमिटेंट फास्टिंग

अपना तरीका चुनें इंटरमिटेंट फास्टिंग के कई तरीके हैं. सबसे पॉपुलर है 16 घंटे फास्ट और 8 घंटे की ईटिंग विंडो. इसके अलावा 5:2 और 14:10 मेथड भी है. अपने रूटीन और सुविधा के हिसाब से आप तरीका चुन सकते हैं. [{ "selector": ".kqitu-a", "duration": "250ms", "fill": "forwards", "delay": "2000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".ejagg-a", "duration": "250ms", "fill": "forwards", "delay": "750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".kqnrf-a", "duration": "250ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".mnzxa-a", "duration": "250ms", "fill": "forwards", "delay": "1750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".wcqps-a", "duration": "250ms", "fill": "forwards", "delay": "1500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

धीरे-धीरे आदत डालें अचानक किसी रूटीन में ढलना मुश्किल हो सकता है. इसलिए धीरे-धीरे सेट किए हुए गोल टाइम तक पहुंचे. डिनर और ब्रेकफास्ट के बीच एक-एक घंटा कर फास्टिंग की ड्यूरेशन बढ़ाएं. [{ "selector": ".ixqgf-a", "duration": "250ms", "fill": "forwards", "delay": "2000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".madnd-a", "duration": "250ms", "fill": "forwards", "delay": "750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".fkgfu-a", "duration": "250ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".toqrr-a", "duration": "250ms", "fill": "forwards", "delay": "1750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".mrapc-a", "duration": "250ms", "fill": "forwards", "delay": "1500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

खूब सारा पानी पिएं फास्टिंग के दौरान पानी, हर्बल चाय और ब्लैक कॉफी पीएं. इससे आप हाइड्रेटेड रहेंगे और भूख कंट्रोल करने में भी मदद मिलेंगे. [{ "selector": ".gaszw-a", "duration": "250ms", "fill": "forwards", "delay": "2000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".kpauz-a", "duration": "250ms", "fill": "forwards", "delay": "750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".kekkc-a", "duration": "250ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".xakci-a", "duration": "250ms", "fill": "forwards", "delay": "1750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".boaul-a", "duration": "250ms", "fill": "forwards", "delay": "1500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

पौष्टिक खाना खाएं खाने वाले पीरियड में पौष्टिक खाना खाएं. सब्जियां, फल, लीन प्रोटीन, होल ग्रेन और हेल्दी फैट अपनी डायट में शामिल करें. [{ "selector": ".eqnmb-a", "duration": "250ms", "fill": "forwards", "delay": "2000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".cflqa-a", "duration": "250ms", "fill": "forwards", "delay": "750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".agjlp-a", "duration": "250ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".dxfwa-a", "duration": "250ms", "fill": "forwards", "delay": "1750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".ssibm-a", "duration": "250ms", "fill": "forwards", "delay": "1500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

फास्टिंग तोड़े नहीं इंटरमिटेंट फास्टिंग के फायदे देखने के लिए आपको इसे समय देना होगा. जो भी शेड्यूल आपने चुना है उससे डगमगाएं नहीं. [{ "selector": ".fruiq-a", "duration": "250ms", "fill": "forwards", "delay": "2000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".gxltl-a", "duration": "250ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".ctndc-a", "duration": "250ms", "fill": "forwards", "delay": "750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".caclq-a", "duration": "250ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".qeojf-a", "duration": "250ms", "fill": "forwards", "delay": "1750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".nlljm-a", "duration": "250ms", "fill": "forwards", "delay": "1500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

एक्सरसाइज करें अगर आप साथ में रेगुलर फिजिकल एक्टिविटी करेंगे और बैलेंस्ड डायट लेंगे तो इंटरमिटेंट फास्टिंग के बेहतर नतीजे देखने को मिलेंगे. [{ "selector": ".dglgj-a", "duration": "250ms", "fill": "forwards", "delay": "2000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".udiof-a", "duration": "250ms", "fill": "forwards", "delay": "750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".exnud-a", "duration": "250ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".gzafz-a", "duration": "250ms", "fill": "forwards", "delay": "1750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".ggfpb-a", "duration": "250ms", "fill": "forwards", "delay": "1500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

डॉक्टर की सलाह लें अगर आपको इंटरमिटेंट फास्टिंग के दौरान हेल्थ से जुडी़ कोई भी समस्या होती है तो अपने डॉक्टर या डायटीशियन की सलाह जरूर लें. [{ "selector": ".bgjwn-a", "duration": "250ms", "fill": "forwards", "delay": "2000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".dxltm-a", "duration": "250ms", "fill": "forwards", "delay": "750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".pjdkb-a", "duration": "250ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".eopeg-a", "duration": "250ms", "fill": "forwards", "delay": "1750ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }, { "selector": ".zwmzw-a", "duration": "250ms", "fill": "forwards", "delay": "1500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

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