Hey friends:- Yet again, in continuation of the weight loss series, there are two parts being published in today’s edition. One is on “Different Stages of Intermittent Fasting,”& the other is on five different healthiest Chapatis that advise losing weight for sure. These are the extracts from the Times of India—an authentic source to be relied upon:Â
Reproduced & Updated: 13.03.2024
Weight loss: Different stages of Intermittent Fasting explained
PART-One
01/6How does intermittent fasting help you lose weight?
Intermittent fasting is a popular science-backed method to lose weight that alternates between eating and fasting cycles and changes your metabolic state.
Now, any form of fasting works by moving the body through a fed-fast cycle. However, of all, intermittent fasting is considered to be one of the most beneficial and works in different stages, depending on the number of hours you go without having food, and shows results accordingly.
02/6: What happens when you start intermittent fasting?
Each stage of intermittent fasting delivers specific effects on your energy, metabolism, and hormones, showcases significant health benefits, and may also help one decide which pattern of intermittent fasting is best suited for them.
We explain to you what actually happens once you start intermittent fasting for weight loss and how the different stages impact weight loss.
03/6 Stage 01: Fed state
The ‘fed’ state of IF kicks off some hours after you consume food. This is the stage when the food gets digested and nutrient absorption and transportation occur. This usually happens the first 2-3 hours after you have food.
At first, blood sugar levels rise and insulin secretion increases, depending on the type of meal you have had. Now, the extra sugar is converted into glycogen, which is used as a source of energy by the body when needed (when food isn’t made available).
This is also the stage where other important hormones, including ghrelin and leptin (hunger hormones), are managed.
Depending on the type and quantity of food you eat, your body remains in the fed state for hours.
04/6 Stage 02: Early fasting state
The pre-fasting state kicks off 3–4 hours after you stop eating and lasts for up to 18 hours. It’s also referred to as a transitory state when the body turns to using the ‘extra’ stored glucose (glycogen) as fuel.
Slowly, after the glycogen sources run out, the body breaks down amino acids (proteins) and triglycerides to use as energy sources and carry out vital functions. This is the most basic manner in which intermittent fasting works, and some of the most common methods of doing intermittent fasting, such as the 16:8 method, alternate between fed-early fasting states.
05/6 Stage 03: Fasting state
The ‘fasting’ state extends the pre-fasting state and may happen anywhere between 18 hours and 2 days of fasting.
During this state, glycogen storage runs out, and amino acids and other fat sources are broken down too. This then results in the production of ketones, which is a compound that results when the body converts fat for fuel and forces the body to turn into ketosis, deriving primary energy from fats and not carbs.
Ketosis, at this stage, can be noticed by primary markers like a change in breath, decreased appetite, fatigue, and, rarely, a reduction in body weight. At this stage, water weight may be lost too.
It should be remembered that while ketosis helps one achieve weight loss faster, it is most commonly seen when one follows longer fasting hours. Intermittent fasting patterns lasting less than 24 hours may end at the pre-fasting stage only. However, following an intrinsically low-carb diet may show varied results.
06/6 Stage 04: Starvation state
The starvation state follows longer, extended hours of fasting, most often 48 hours after food intake is curtailed.
During this state, insulin levels steadily drop, ketone markers rise, and the kidneys turn to generate energy by a process called ‘gluconeogenesis’. This also helps conserve the muscle tissues from breaking down. Again, remember that this state occurs only when you follow radical fasting windows, and may not be appropriate for everyone.
PART-Two
Weight loss:Â 5 healthiest ‘chapatis’Â to help you lose weight faster
01/7Here’s how your chapati can help you lose weight!
One of the best ways to speed up our weight loss is by following a moderate diet and minimizing our carb intake. This is also one reason many believe that our regular chapatis are not completely weight-loss friendly.
02/7Are regular chapatis really that unhealthy?
While carbs give us energy, they are also our biggest weight-loss enemy.
Now, as versatile as a humble chapati is, remember that it contains over 104 calories in a single serving, which may make you worry if you are concerned about the calories that you are having regularly.
Second, the use of wheat or seldom-refined flour can also make it unfavorable. So, if you are not really conscious of your choices, you may end up adding inches to your waistline.
That being said, you cannot really do without including chapati in your diet, can you? If you cannot forego this essential carb source, there are some ways you can make your chapati healthier, and lose weight without having to give it up entirely.
We tell you about 5 healthy flour choices that will help get you closer to your weight loss goals:
03/7Ragi flour
Ragi is one of the healthiest and traditionally preferred grains, and so for righteous reasons. Known to be a rich source of iron, calcium, and fiber, having ragi or nachni in any form cuts down on the risk of developing health complications.
As to battling weight gain, having ragi is a preferred option for many weight watchers because it can help suppress appetite and make you feel fuller for longer. Thus, having ragi in any meal is a nutritious choice. Ragi rotis are also easily digestible by the body.
04/7Almond flour
Almonds are a great source of nutrition, and if you are following the ketogenic diet, there’s no better option to have than almond flour rotis! The reason you ask? Almonds weigh low on carbohydrates, supplement protein in your diet, and contain healthy fats. What’s also helpful is that almonds contain less phytic acid, which means that nutrient absorption isn’t hindered.
05/7Bajra flour
If you are looking for a gluten-free, fiber-rich chapati, start having bajra rotis in your diet and skip regular wheat rotis! While the high fiber content ensures that you say bye-bye to unnecessary snacking and be fuller for longer, magnesium and other essential vitamins ensure you stay in shape and cut out bloating and water retention.
06/7Jowar flour
Easier to digest than regular wheat chapatis, adding jowar to your diet is a great way to boost digestion. It also contains the goodness of trace minerals and vitamins, which facilitate toxin removal from the body and actively fight free radicals! It’s also a great source of vitamin C!
07/7Oat flour
Looking for more ways to introduce oats to your diet? Oat-flour rotis are the way to go! A trendy dietary hack, oats are an excellent weight-loss-promoting food, and for good reasons. With the complex carbs that are good for you, B-vitamins, and fiber-rich content, oats should be plenty if you are a weight watcher. Mixing oats with your regular wheat flour will also ensure that you don’t bore yourself out.
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