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Fasting Benefits: कितनी देर तक भूखे रहने के बाद शरीर की चर्बी जलने लगती है? जानें पूरा विज्ञान

DIWIDA.NEWS health, health & fitness, health and exercise, health tips, weight loss

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<p>
 अगर आप वजन कम करने के लिए भूखे रहते हैं, तो यह संभवतः ठीक नहीं हो सकता। बहुत से लोग ऐसे में शामिल हो जाते हैं कि उन्हें डिनर के समय तक भूखे रहना पड़े, और इससे उनका ब्रेकफास्ट भी छूट जाता है। उनका मानना यह है कि जितनी देर तक उपवास करेंगे, उतनी देर तक उनकी चर्बी कम होगी। लेकिन यह सोच गलत है। इसके बजाय, ध्यान रखना चाहिए कि शरीर कितने समय तक फैट को खाने लगता है यदि आप कितने समय तक नहीं खाते हैं। यह कहा जाता है कि अगर आप 5:30 बजे से शाम को तक और सुबह 10 बजे तक नहीं खाते हैं, तो शरीर फैट को खाने लगता है।
</p>
<p>
 दरअसल, भारतीय संस्‍कृति में सद‍ियों से व्रत-उपवास की परंपरा है। एक द‍िन के लि‍ए न‍ियम-संयम ये भोजन करना या फिर पूरी तरह उपवास (Fasting) करना, ये सद‍ियों से हमारे ऋषि मुनी करते आ रहे हैं। इसके साथ ही साल भर कई ऐसे त्‍योहार भी होते हैं, जब व्रत रखा जाता है। कई लोग व्रत रखने को स‍िर्फ एक धार्मिक कर्म मानते हैं। जबकि वैज्ञान‍िकों ने भी ये मान ल‍िया है, कि उपवास रखकर शरीर में कई अनोखे बदलाव देखने को म‍िलते हैं।
</p>
<p>
 <strong>
  शरीर कितने समय तक भुख में रहने के पश्चात फैट को अपवाह करने लगता है?
 </strong>
</p>
<p>
 वास्तव में, फास्टिंग की शुरुआत होने से पहले कई घंटे तक, शरीर भोजन से मिलने वाले कार्बोहाइड्रेट को ग्लूकोज में परिवर्तित करके ऊर्जा उत्पादन करता है। ये ग्लूकोज आणि अन्य फूड से मिली ऊर्जा को शरीर धारण करता है। लगभग 8-12 घंटे तक, शरीर इन थ्रीस्क्वेड ग्लूकोज का उपयोग करता है। ऐसा होने के ठीक बाद, जब लगभग 12-16 घंटे तक फास्ट किया जाता है, तो शरीर ग्लूकोज के ढाँचों को खत्म कर देता है। इसके बाद, शरीर फैट को जलाकर ऊर्जा उत्पादन करने की प्रक्रिया शुरू कर देता है। इस स्टेज को 'मेटाबोलिक स्विच' कहा जाता है, जहां शरीर ग्लूकोज की जगह फैट को प्राथमिक ऊष्णकांतक के रूप में उपयोग करने लगता है। फास्टिंग 16-24 घंटे तक जाने के बाद, शरीर फैट को तेजी से जलाने लगता है। इस चरण में, लिवर फैट को 'कीटोन्स' में परिवर्तित करता है और इन्हें ऊर्जा के रूप में उपयोग करता है। इस प्रक्रिया को कीटोसिस कहा जाता है।
</p>
<p>
 <strong>
  इस समय शरीर में होता है तेजी से वेट लॉस
 </strong>
</p>
<p>
 रिपोर्ट्स के मुताबिक, शाम को 5.30 बजे से खाने और इसके बाद सुबह 10 बजे नाश्ता करने से शरीर में तेजी से वेटलॉस होता है। फास्टिंग के दौरान शरीर प्रभावी रूप से इंसुलिन का उत्पादन कम कर देता है। ऐसे में जब खाना शरीर में जाता है तो इंसुलिन प्रभावी रूप से अपनी क्षमता में सुधार करता है। उपवास से ब्लड शुगर कंट्रोल में रहता है। मोटापे में भी कमी आती है। इसके अलावा पेट के आसपास की चर्बी को जलने में भी सहायता मिलती है।
</p>
<p>
 <strong>
  डिस्क्लेमर:
 </strong>
 यह लेख सिर्फ सामान्य जानकारी के लिए है। किसी भी तरह से किसी दवा या इलाज का विकल्प नहीं हो सकता। ज्यादा जानकारी के लिए हमेशा अपने डॉक्टर से संपर्क करें।
</p>
<p>
 <p class="Article_headline__wsIqc">
  <strong>
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 </p>
</p>

Fasting Benefits: कितनी देर तक भूखे रहने के बाद शरीर की चर्बी जलने लगती है? जानें पूरा विज्ञान

अगर आप वजन कम करने के लिए भूखे रहते हैं, तो यह संभवतः ठीक नहीं हो सकता। बहुत से लोग ऐसे में शामिल हो जाते हैं कि उन्हें डिनर के समय तक भू...

10 minutes of meditation a day makes fat loss easier? Fitness trainer shares 'realistic weight loss advice' to burn fat

DIWIDA.NEWS exercise for weight loss, health & fitness, healthy living, weight loss, weight loss advice

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<p>
 Out of sight, out of mind! Remove junk food from your kitchen to avoid temptation if you are serious about shedding kilos, according to
 Rishabh Telang
 . The fitness coach and Cult.Fit founder said in a recent Instagram post that by incorporating his 'realistic' tips into your daily routine, you'll be well on your way to achieving a healthier
 weight loss
 .
 <strong>
  Also read |
 </strong>
 <strong>
  Want a flat tummy? Fitness trainer shares 5 tips to help lose belly fat: ‘Avoid drinking your calories’
 </strong>
</p>
<h2>
 Sleep, stress, your environment shape your results
</h2>
<p>
 Rishabh shared how you should focus on sustainable lifestyle changes rather than quick fixes. He also spoke about how to avoid fat storage around belly. He wrote, “After two decades in fitness, here's some realistic weight loss advice...”
</p>
<p>
 In his caption he wrote, “The most powerful weight loss strategies aren’t the ones that require superhuman willpower. They’re the ones that work with your body’s natural systems. Swipe through to learn how sleep, stress, and your environment shape your results more than you might realise.”
</p>
<div>
 <span data-embed-id="ab19852721ad49b3af0bd2d9c087aeb9" data-embed-type="social-auto">
 </span>
</div>
<h2>
 Prioritise sleep and manage stress
</h2>
<p>
 1. “
 Inadequate sleep
 disrupts hunger-regulating hormones, leading to increased cravings and episodes of overeating. Prioritise 7-9 hours of sleep every night,” Rishabh said.
</p>
<p>
 2. “Non-exercise activity is your weight loss superpower. It is all about how active you are throughout the day, outside of your gym workout. Tracking 10,000 steps or taking the stairs more often are needle-moving behaviours for your goal,” he added.
</p>
<p>
 3. Rishabh further said, “Long-term
 stress
 triggers fat storage around the belly and everywhere else. Make sure to focus on slowing down. 10 minutes of meditation a day is purely magical and it makes fat loss much easier.”
</p>
<h2>
 Avoid crash diets and stay hydrated
</h2>
<p>
 4. “If the food is within your reach, you will eventually eat it. If you are serious about weight loss, make sure you clear your kitchen of junk food. You will be amazed at how impactful this will be,” Rishabh said.
</p>
<p>
 5. He added, “
 Crash diets
 may seem to work in the short-term, but they lead to long-term damage to your metabolism and your relationship with food. Weight management requires fundamental shifts in habits that you can follow for the rest of your life.”
</p>
<p>
 6. “
 Stay hydrated
 because it can impact how much you eat. In fact, downing 500 ml water before eating meals is a very effective strategy to control portion sizes,” according to Rishabh.
</p>
<p>
 <i>
  Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
 </i>
</p>
<p>
 Read more news like this on
</p>

10 minutes of meditation a day makes fat loss easier? Fitness trainer shares 'realistic weight loss advice' to burn fat

Out of sight, out of mind! Remove junk food from your kitchen to avoid temptation if you are serious about shedding kilos, according to ...

Time-Tested Diets: Cottage Cheese and 1,000 Calories a Day Keep Winning Back Fans in the UK

DIWIDA.NEWS diet and nutrition, healthy weight loss, nutrition, weight loss, weight loss diets

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<p>
 We're a country obsessed with diets. Around four out of ten people say they're attempting to shed pounds by jumping onto each new dietary trend, frequently without considering if these trends hold any real scientific merit. Back in the day, we would gather advice from magazines, which offered detailed instructions highlighting the benefits of various approaches.
 cottage cheese
 to cabbage soup. While
 weight-loss drugs
 Promise a speedy path to shedding pounds today; however, the reality is that for those aiming to lose even a small amount of weight, certain fundamental principles will always remain constant.
</p>
<p>
 In this section, specialists delve into the beginnings of well-known eating plans – and discuss how we might utilise them nowadays to aid with weight management.
</p>
<h2 class="u-heading-size-large u-heading-style-normal">
 The 1,000-calorie diet
</h2>
<h2 class="u-heading-size-medium u-heading-style-normal">
 History
</h2>
<p>
 "In the 1960s, counting calories gained significant popularity," states Dr. Myriam Wilks-Heeg, who lectures on 20th-century history at the University of Liverpool. "This trend paralleled worries about obesity, an expanding market for food products, and women's magazines embracing various diet trends." This led to
 Woman’s Own
 In 1966, she released a diet plan allowing only 1,000 calories per day, she mentions.
</p>
<p>
 Diets that involve reducing calorie intake continue to be widely favoured nowadays. These encompass various approaches such as:
 5:2 diet
 – developed by the late Dr Michael Mosley in 2012 – which entails consuming only 500 to 600 calories for two days per week and eating as usual during the remaining five days.
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 What leads to weight reduction?
</h2>
<p>
 It's true that burning more calories than you consume is essential for losing weight. Therefore, reducing your caloric intake has become one of the most common methods to achieve this.
</p>
<p>
 By inducing an energy shortfall, low-calorie diets result in weight reduction as the body utilises more calories than it takes in," explains Kim Pearson, a specialist in nutritional weight management. "The lesser the intake, the greater reliance there is on the body’s stored fat deposits to meet its energy requirements.
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 What lessons can be gleaned from it today?
</h2>
<p>
 Milder reductions in calorie intake are advised for a more wholesome and enduring approach to losing weight. As an illustration, British health recommendations suggest decreasing daily caloric consumption by 600 calories. This equates to approximately 1,400 calories per day for women and around 1,900 calories for men.
</p>
<p>
 Eating
 too few calories can
 This can result in nutrient shortages, impacting bone density, immune response, and skin condition, since it gets challenging to ingest all the vital vitamins, minerals, and proteins required by the body, according to Pearson.
</p>
<p>
 Moreover, very-low-calorie diets lead to fatigue, mood swings, and low energy. According to Pearson, these diets may increase the likelihood of binge eating and make it more difficult to sustain long-term weight loss.
</p>
<p>
 Nevertheless, under the supervision of a healthcare professional, very-low-calorie diets can be effective. For instance, the NHS provides a three-month liquid diet, consisting of soups and shakes, for certain patients.
 type 2 diabetes
 People who are overweight or obese participate in this regimen involving only 800 calories per day. Studies have demonstrated that it aids in shedding pounds and can lead to remission of diabetes for approximately half of those treated. Nonetheless, these individuals receive close monitoring to make sure they obtain all necessary nutrients.
</p>
<p>
 Aside from aiding in weight loss, calorie restriction has also been found to decelerate aging by reducing the creation of damaging molecules known as free radicals, which harm cells and accelerate aging, according to Pearson. Furthermore, this dietary approach can boost the body’s repair processes.
 improve the longevity
 of cells, she adds.
</p>
<h2 class="u-heading-size-large u-heading-style-normal">
 The one-ingredient diet
</h2>
<h2 class="u-heading-size-medium u-heading-style-normal">
 History
</h2>
<p>
 The one-ingredient diet is a fad diet that has endured in one form or another for decades. It involves restricting what you eat to a single food or food group.
</p>
<p>
 The diet plans featuring only meat and those consisting solely of fruits, suggested within the book’s pages,
 Woman’s Own
 In the late 1960s, we saw some of the first instances of this phenomenon, according to Dr Wilks-Heeg. This approach has since been relabelled as the carnivore diet (entailing consumption of animal products exclusively) and has attracted a dedicated online community.
</p>
<p>
 Other variations encompass the cottage cheese diet, which entails consuming only
 cottage cheese
 , as explained by Dr Wilks-Heeg. Although this approach is now less popular, it involves maintaining a diet with reduced calories.
 cheese has remained
 widely favoured by those watching their diet and has recently gained traction among Generation Z, leading to a significant uptick of 40 percent in sales this year, as reported by certain dairy producers.
</p>
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<p>
 “She mentions the tin opener diet, where one would only consume tinned fruits and meats while completely avoiding all carbs.”
</p>
<p>
 The much-feared cabbage soup diet requires consuming only cabbage-based meals for ten days, although certain versions permit additional items like fruits and dairy products. While the inception of this regimen remains obscure, it became popular during the 1980s and has lately made a comeback through platforms like TikTok.
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 What leads to fat loss?
</h2>
<p>
 Limiting your diet to just one type of food or a specific food group will probably lead to quick weight reduction because individuals generally eat fewer calories overall, according to Pearson.
</p>
<p>
 “They gain popularity because, theoretically, these diets are simple to follow,” she explains. “Just consuming one kind of food is simpler than mastering the guidelines of a more intricate dietary regimen.”
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 What lessons can we draw from it today?
</h2>
<p>
 "These one-ingredient regimes typically revolve around nutritious options," Pearson points out, implying that the components of these plans can easily fit into an overall wholesome dietary approach.
</p>
<p>
 For instance, "we might suggest starting with a bowl of cabbage soup – this could serve as an ideal appetiser for those watching their weight since it’s low in calories yet rich in fibre, which helps you feel more satiated before the primary course."
</p>
<p>
 Yet, avoid attempting a single-ingredient diet, she advises. These diets are overly limiting and could result in nutritional deficiencies if adhered to for extended periods, as they fail to provide all the vital nutrients your body requires to operate properly, according to Pearson’s warning.
</p>
<p>
 Moreover, adhering to a single-ingredient diet can result in losing both muscle mass and body fat. This reduction in metabolic rate occurs because your body adjusts to receiving fewer nutrients. As explained by her, this makes maintaining weight loss more challenging and heightens the likelihood of regaining lost pounds.
</p>
<p>
 "Many individuals would likely find these eating plans quite difficult to stick with over extended periods," she remarks. "A well-balanced diet tends to promote healthier, more efficient, and lasting weight reduction compared to focusing solely on specific components," she adds.
</p>
<h2 class="u-heading-size-large u-heading-style-normal">
 The air hostess diet
</h2>
<h2 class="u-heading-size-medium u-heading-style-normal">
 History
</h2>
<p>
 In the 1960s, being an air hostess was considered a stylish career option for women," says Dr Wilks-Heeg. "Airlines had very strict criteria when it came to physical appearance back then." She adds, "It was thought that this role offered chances to interact with affluent male passengers like pilots or businessmen who frequently travelled.
</p>
<p>
 As a result,
 Woman’s Own
 released "The Air Hostess Diet" in 1969, aimed at women looking to attain a similarly slender physique.
</p>
<p>
 It involved eating a
 a single scrambled egg for breakfast
 , accompanied by a fresh green salad and a glass of milk for lunch. Her dinner consisted of an 85g serving of lean meat (approximately half a chicken breast) along with another green salad, totaling just about 354 calories for the entire day.
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 What leads to weight reduction?
</h2>
<p>
 “Eating such a limited number of calories will inevitably lead to weight loss,” Pearson states. “Nevertheless, this is probably going to include both muscle and fat reduction, potentially jeopardising overall health and sustained weight management,” she adds.
</p>
<p>
 This minimal calorie consumption can disturb hormonal equilibrium, potentially impacting women’s menstrual cycles and reproductive health, as Pearson points out. Similar to other reduced-calorie regimes, this approach may lead to nutritional shortfalls and tends to be hard to sustain over time.
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 What lessons can we glean from it today?
</h2>
<p>
 Consuming only 350 calories daily is "far too little to sustain over an extended duration," according to Pearson. Nonetheless, the items included in the flight attendant’s diet, when eaten in greater quantities, can serve as the foundation of a well-balanced regimen that promotes weight reduction, she notes.
</p>
<p>
 For instance, eggs are rich in nutrients and packed with protein, helping to reduce feelings of hunger and cravings—though individuals should consume three to four at breakfast rather than just one, she advises. Additionally, meat provides crucial amino acids that aid in maintaining muscles, she points out.
</p>
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<p>
 Salads prepared using fresh veggies boost fibre, vitamins, and minerals in your diet, aiding digestion and providing essential nutrients.
 stabilise blood sugar levels
 Pearson states, 'Combined with some beneficial fats such as olive oil, these ingredients form well-rounded, fulfilling meals that promote sustainable weight reduction.'
</p>
<h2 class="u-heading-size-large u-heading-style-normal">
 A history of dieting
</h2>
<p>
 "People often express surprise upon learning that many popular diets have existed for over five decades," notes Dr Wilks-Heeg, explaining that dieting and weight loss gained significance during the interwar era.
</p>
<p>
 She attributes this partly to the rise of the "new woman" concept.
</p>
<p>
 This concept suggested that women were no longer restricted to their conventional roles as homemakers, with numerous individuals entering employment and acquiring disposable income. According to her, flapper girls symbolised this shift within British society. "Clearly, this necessitated a specific slender figure," notes Dr Wilks-Heeg, adding that it led women to aspire towards achieving similar slimmer physiques.
</p>
<p>
 She explains, “It wasn’t until the 1960s that commercial weight loss became widely prevalent.” This period witnessed an eruption of dietary guidance appearing primarily through magazine articles.
 Woman’s Own
 , a prominent magazine from post-war Britain, featured clubs like Silhouette Slimming along with diet experts such as fitness trainer Eileen Fowler and nutrition scientist Professor John Yudkin.
</p>
<p>
 Advice on weight loss for men became more prevalent in the 1960s, with the belief that having a trim figure was crucial for achieving career success. Meanwhile, dietary guidance aimed at women frequently revolved around the notion that maintaining a slender physique would ensure their spouse’s contentment. As worries grew over
 the looming obesity crisis
 The significance of body weight for overall health gained more attention, as stated by Dr Wilks-Heeg.
</p>
<p>
 Even with progress in nutritional science, dietary recommendations were based on concepts that remain significant nowadays, like cutting down carbs and increasing protein intake.
</p>
<p>
 Recommended
</p>
<p>
 Why the rational iDiet plan will assist you in maintaining your slimmer figure for an extended period.
</p>
<p>
 Read more
</p>
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Time-Tested Diets: Cottage Cheese and 1,000 Calories a Day Keep Winning Back Fans in the UK

We're a country obsessed with diets. Around four out of ten people say they're attempting to shed pounds by jumping onto each new...