In the year 2023, a study by Madras Diabetes Research Foundation and Indian Council of Medical Research came out, according to which about 101 million people in India are suffering from diabetes, while approximately 136 million people are in the pre-diabetic stage. At the same time, the World Health Organization also believes that the increasing cases of diabetes are a big challenge for India. Experts believe that due to changing lifestyle and wrong eating habits, cases of diabetes are increasing. But you can control your diabetes problem through intermittent fasting. At the same time, a recent report has stated that intermittent fasting can also prove beneficial for type 2 diabetes patients. Know here what is intermittent fasting and its benefits.
People are trying to maintain their sugar levels but there is no permanent solution to this disease. But through intermittent fasting, you can control your diabetes problem.
What is intermittent fasting?
It is like an eating pattern when you cycle between eating and fasting. It does not mean that you shouldn’t eat anything but you have to make a bridge between your eating and fasting time. It is the best way to control your weight.
Types of intermittent fasting
1. 12:12 Hour :- If you are doing 12 hours per day intermittent fasting you have to make a schedule of time. suppose you are starting at 6 am and 6 pm, then you have to finish your dinner before 6 pm.
2. 16:8 Hours :- In this kind of fasting you need to keep fasting for 16 hours and you are allowed to have meals only between those remaining 8 hours.
3. 14:10 fasting :- If you are taking your first meal at 9 am so your last meal will be at 7 pm in this ratio you are fasting for 14 hours and having a meal in between 10 hours.
4. 5:2 fasting :- To adopt this kind of fasting you have to take 5 days of your regular meal plan and 2 days you have to follow a low-calorie diet.
5. 6:1 fasting :- In this fasting you take 6 days of your normal meal and one day you have to follow a liquid diet for 24 hours.
6. 1:1 alternate fasting :- In this kind of fasting you take one full meal and the next day only a liquid or low-calorie diet.
Intermittent fasting for Diabetic Patients
Intermittent fasting is one of the most proven tracks to control diabetes. In research done in China, it is found that intermittent fasting can reverse type 2 diabetes. About 47.5 % of people reversed their type 2 diabetes by doing 3 months of intermittent fasting. Scientists and researchers say through intermittent fasting people can control their type 2 diabetes easily without medicines. It is found that when patients start losing weight the production of insulin also starts increasing which makes it easier for the liver and muscles to handle sugar levels.
Benefits other than diabetes
1. It is found that it improves your mental health and cognitive abilities.
2. It improves blood circulation and maintains a healthy heart.
3. It Also improves physical performance like running or playing any physical strength game.
When not to do intermittent fasting
– Doctors suggest that you should avoid intermittent fasting if you are diabetic with pregnancy. Breast feeding mother or have any serious health issues that can harm your health.
– It is also not for children under the age of 18 years.
– Those who have an eating disorder.
– People who have sleeping disorders should not do intermittent fasting because going to bed hungry might be different from having sound sleep.
( Note : Please consult your doctor before intermittent fasting. This article is for information purposes only, not for treatment.)
