Doing IF incorrectly means you won’t be able to lose weight and risk disease.

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Doing IF incorrectly means you won’t be able to lose weight and risk disease.

Intermittent Fasting or IF is a weight loss method. That is becoming popular among the new generation. Because it’s a simple way to start controlling your diet IF incorrectly. By controlling calories and limiting the time you eat. There are many ways to practice. But a popular method is to limit eating time to 8 hours and skip meals for 16 hours.

For example, doing a simple IF means we can eat food from 6:00 a.m. – 2:00 p.m., with after 2:00 p.m. being a no-meal period. Drink only water or coffee or tea without added sugar. (Avoid sugar substitutes. During the period of abstaining from meals. Because it will stimulate hunger and sugar cravings)

Problems that can occur if IF is not done correctly

  • Eating too much food risks malnutrition.
  • eating too much Because you have to hurry and eat before the no-meal time.
  • Choose a time to eat and refrain from eating at the wrong time May be at risk for intestinal diseases
  • Sleep late. People in the group who go to bed late are already at risk for obesity easily. Because of the hormonal system that repairs the body And the satiety system in the body will be disrupted, causing people to sleep late and be unable to skip meals and have to eat sugary foods. and leads to obesity
  • Not exercising Because losing weight is not just about IF incorrectly controlling calories. but also to create a more permanent metabolic system. This part is to build muscle so that yo-yo symptoms do not occur later.
  • Still addicted to sweets. If you do IF and are still addicted to eating food or sweets, you may be at risk of becoming addicted to sweets. which when skipping meals will cause sugar cravings and may cause you to eat more sweet things than before

Benefits of IF

Doing IF is beneficial to the body in many ways. In addition to losing weight as follows

  1. Free radicals in the body decrease
  2. Hidden inflammation in the body is reduced.
  3. Delay aging, become more youthful It is a result of free radicals. and inflammation in the body decreases
  4. The body responds better to insulin. (If the body is resistant to insulin, it may be at risk for diabetes .)
  5. It helps make some good genes more expressive. Especially substances that help promote brain function. Makes us smarter and has a better memory.
  6. Reduce the risk of obesity, diabetes and heart disease.

How to do IF correctly?

  1. Set the time to eat and skip meals Follow the body clock, that is, if you choose the formula to eat 8 hours and abstain from eating for 16 hours, you should not choose a time to eat late at night. You should choose to eat food 8 hours during normal living times such as morning, afternoon, and evening.
  2. During the time you can eat You should eat enough food. But focus on clean food, high protein, low fat, various fruits and vegetables. Provide complete nutrition Including carbohydrates that still need to be eaten. But choose complex carbohydrates IF incorrectly such as brown rice and whole wheat bread instead of simple carbohydrates such as white rice and white bread, and reduce various desserts.
  3. Do not reduce the amount of food so much that you become fasting while eating. and during periods where you intend to abstain from meals
  4. No meal period You can also eat foods that do not provide energy. Or can provide very low energy, such as water or black coffee, but you should not drink beverages that contain sweeteners instead of sugar.
  5. Exercise properly, 30 minutes – 1 hour a day, 3-5 times a week.