Health and Fitness Knowledge

Intermittent Fasting

Intermittent Fаѕting in Hindi

Intermittent fasting in hindi

Intermittent fasting in hindi is article mein hum janenge ki ye kya hai, iske kya fayde hai, ye kaise ki jati hai ,aur is se fat loss kaise hota hai. Ye ek dietary eating patterns ko explain karta h jisme aapko khud ko restrict karna padta h calories intake se or wo bhi ek restricted time frame k liye. Yaha pe bahut se subgroups h jisme alag alag time frame h intermittent fasting ko karne k liye, kch hours k hisab se h or kch days k.

Intermittent fasting bahut hi popular topic h science community k liye kyuki ye bahut hi potential benefit prove ho raha h health or fitness industry k liye. Chaliye or jante h Intermittent fasting k bare me. Intermittent fasting in hindi article maine hinglish me likha h agar aap chahe to iska english version bhi padh sakte h. Uske liye link pe click kariye Intermittent Fasting

What is intermittent fasting?

Fasting karna, vrat rakhna, or khud khana nhi khana ye practice bahut salo se chali aa rahi h duniya me. Health k benefit k liye intermittent fasting ek naya topic h. Intermittent fasting me aapko ek time tak kch bhi nhi khana h or baki time me aapko apni calories intake puri karni h matlb apna pura khana usi bache hue time me khana h.

Most common time frame h intermittent fasting ka is prakar h. 16 hours fast, ek din ka fast, 1-2 din week me . Planned program ka current model help karta h apke body k composition ko lanbe samay tak thk rakhne me or aging k liye. Waise Intermittent fasting humare culture or traditional daily eating routine k opposite h. Ye science aapko kam meals or jayada der tak fasting k liye promote karti h jo ki humare daily k breakfast, lunch or dinner model ka ek behtareen alternative h.

Aayiye aur jante hai kya hai intermittent fasting in hindi

Do common myth intermittent fasting se related

Myth 1 – App sirf 3 meal le sakte h ek din me:

Ye western society ka common rule h par ye scientifically proved nhi h achi health k liye. Dekha gaya tha pehle ki 3 meal a day bahut hi common pattern tha ka logo ka isiliye ise rule bana diya gaya. Recent studies ye kahti h ki kam meals or jayada fasting health k liye or acha h.

Ek study ne bataya h ki din me sirf ek meal jisme same amount ho daily calories k, ye jayada better h weight loss k liye or behtar bhi 3 meal per day k hisab se. Ye basic concept h intermittent fasting ko karne k liye or agar aap ise choose karte h to 1-2 meal per day is best.

Mуth 2 – Breakfast kabhi skip nhi karna chaiye. Ye bahut hi jaruri meal hoti h pure din me:

Waise bahut se jhuthe claims hue h hmesha se breakfast ko le k. Jaise ki breakfast aapke metabolism ko increase karta h or breakfast se aapko pure din me jayada bhookh nhi lagti.

Is claims ko phr se study kiya gaya 16 week period time pe. Results ye rahe ki breakfast skip karne se metabolism decrease nhi hota h or ye lunch or dinner ka food intake nhi badhata h.  Wasie intermittent fasting me aap breakfast bhi le sakte h but kch log prefer karte h late breakfast karna ya skip karna.

Types of intermittent fasting in hindi explained:

Intermittent fasting k bahut se various forms h or har form k apne benefits h. Har form me fasting or eating ka hi ratio h.  Jitne bhi benefits h intermittent fasting k different forms k sab vary karta h individual to individual. To ye bahut jaruri h ki aapko kaun ka form suit kar raha h.

Kch baato ko jarur yaad rakhe koi bhi form use karne se pehle. 1- health goals, 2-daily schedule/routine, 3- current health status. Common types of Intermittent fasting – 1-Alternate day fasting, 2- Time restricted feeding, 3- Modified fasting

  1. Alternate day fasting

Alternative day fasting me aapko fasting k din kch bhi nhi khana h ( food or beverage ) Iska matlab zero calories jani chaiye or baki k din aap kch bhi kha sakte h. App pani pi sakte h fasting me. Ye plan ne bahut help kiya h weight loss me, blood cholesterol ko thk karne me, triglyceride( fat ) levels ko improve karne me or blood me jo inflammation markers h use low rakhne me. Sabse mushkil baat is form ki ye h ki isme fasting days me log jayada hungry feel karte h or puri tarah se fast nhi kar pate.

  1. Modified fasting– 5:2 diet

Modified fasting me apko fasting days me food intake kam karna padta h. Kam se kam 20-25% of normal calories hi allowed hoti h fasting days me. Agar apka daily required calories intake 2000 calories h normal days me, to apko sirf 400-500 calories hi khani h fasting days me. 5:2 ratio isi refer karta h 5 days non fasting k liye h or 2 days fasting days k liye h. Is diet me aap 5 din lagatar apni required calories khayenge or baki k do din me apni required calories ka 20-25% khayenge.

Modified fasting help karta h – weight loss me, body composition me, blood sugar ko regulate karne me, fat level ko thk rakhne me, blood me jo inflammation markers h use low rakhne me, insulin resistance me bhi improvement lata h.

 Animal studies me modified fasting 5:2 diet me ye dekha gaya h ki fat decrease hota h, bhookh lagne wala hormone (leptin) kam ho jata h, protein ka level badh jata h body me jo ki fat burn karne me or blood sugar regulate karne me help karta h.

Modified  5:2 fasting bahut hi easy h follow karne k liye but iske kuch negative sides bhi h jaise bhookh lagna, low energy feel karna, or chidchidapan program k shuruwat me. Studies me ye dekha gaya h ki  modified fasting se stress level kam hota h, gussa kam ana, thakan na lagna, self confidence me improvement hona, or hmesha positive mood me rehna.

  1. Time-restricted feeding:

Apne jarur kisi na kisi se suna hoga jisne intermittent fasting kiya ho, jayadatar log time restricted feeding wala formula hi use karte h. Is type me fasting daily hoti h, aap kam time me apni calories consume karte h or jayada time me fasting karte h.

Time restricted feeding me daily fasting k interval ki range 12/20 hours me vary karti h. Sabse jayada use hone wala method16/6 hours h jisme aapko 16 hours fasting karni padti h or 8 hours me calories consume karni hoti h. Waise din ki timing se isme koi farak nhi padta bus ek chij yaad rakhne wali hoti h wo ye ki khana allowed nhi hota fasting period me.

Example- 16/8 time restricted feeding program me ek admi apni pehli meal 7AM le sakta h or last meal 3PM baje ( fast from 3PM-7AM ), ya koi dusara admi apni pehli meal 1PM me le sakta h or last meal 9PM ( fast from 9PM-1PM ) . Ye method aapko ache results k liye daily perform karna padega lambe samay tak. Ye flexible bhi h timing k hisab se par isme aapko fasting/eating pattern sahi rakhna hoga.

Time restricted feeding sabse easy method h intermittent fasting ka. Ye aap apne daily work k sath asani se kar sakte h or isme achi or schedule nind lene se app apna metabolism bhi strong kar sakte ho.  Time restricted feeding program se aapka weight loss bhi hota h or body composition me bhi improvement aati h or bhi health benefits h iske.

Human trial me ye paya gaya h ki isme positive weight reduction hota h, fasting blood glucose me bhi reduction  dekha gaya, or low cholesterol paya gaya. Aur sath hi tension, depression, anger, fatigue ( thakna )  or confusion kam dikhi logo me. Agar aap beginner ho to ise pehle 12/12 hours k fasting /eating ratio ko use kar sakte ho shuruwat me phr aap ise 16/8 hours me change kar lo.

Chaliye intermittent fasting in hindi article mein aage badhte hai aur samajhte hai iske kuch benefits

Benefits of IF ( Intermittent fasting in hindi ) 

Research me dekha gaya h ki intermittent fasting se aap weight loss kar pate ho or wo chronic diseases se bhi aapko protect karta h. Chaliye phr se jante h intermittent fasting k benefits.

  • Shown in Human Studies:
    Weight lоѕѕ
    Cholesterol level kam hona
    Rеduсе inflаmmаtiоn
    Strеѕѕ kam hona or self-confidence ko improve karna
    Mood positive rehna
  • Shown in Animal Studies:
    Body Fаt reduce karna
    Hungеr hоrmоnе lерtin ko reduce karne me help karta h
    Insulin lеvеlѕ ko improve karna
    Obеѕitу, fаttу livеr diѕеаѕе, аnd inflammation se protect karna
    Lоngеvitу.

Intermittent fasting in hindi article se related kuch question:

Intermittent fasting me kya food or beverage consume kar sakte h? Jab taka ap modified fasting 5:2 diet kar rahe aapko sab chodna padega jisme bhi calories h. Water, blak coffee, ya koi food/beverages jisme calories nhi h aap use consume kar sakte h fasting period me. Halaki required water intake jaruri h intermittent fasting k dauran. Kch log kahte h ki black coffee fasting me pine se hunger wali feeling bhi kam hoti h.

Mujhe yakin h ki Intermittent fasting in hindi article aapko jarur pasand aaya hoga. Agar isse related aapke pas koi bhi question ho to jarur hume mail kariye.

If you want to read our english version of the intermittent fasting in hindi plz click on the link.

 

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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