Know how intermittent fasting can help you to lose weight.- जानिए वज़न घटाने के लिए कैसे काम करती है इंटरमिटेंट फास्टिंग।

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बढ़ता वजन कई बीमारियों जैसे – डायबिटीज, हाई ब्लड प्रेशर, हृदय संबंधी रोग और लिवर डिजीज की वजह बन सकता है। ऐसे में आवश्यक है कि समय रहते बढ़ते वजन को नियंत्रित किया जाए। इसके लिए व्यायाम, डाइटिंग और अन्य तरीकों के अतिरिक्त इंटरमिटेंट फास्टिंग (Intermittent Fasting) का विकल्प भी कारगर हो सकता है। इस समय ये सबसे लोकप्रियत वेट लॉस ट्रेंड में से एक है। जिसे अलग-अलग तरह से आजमाया जा सकता है। पर क्या ये वाकई वेट लॉस (Intermittent fasting to lose weight ) का प्रभावी समाधान है? आइए चेक करते हैं।

weight loss ki sanak
वेटलॉस की सनक अच्छी नहीं होती है। चित्र: शटरस्टॉक

इंटरमिटेंट फास्टिंग (Intermittent Fasting), स्वस्थ जीवनशैली के लिए किए जाने वाले व्रत का एक तरीका है। डाइट से अलग यह खाने का एक पैटर्न है। इसमें व्रत करने का एक निर्धारित वक़्त होता है। व्यक्ति अपनी सुविधा के मुताबिक उस निर्धारित वक़्त का चुनाव कर इंटरमिटेंट फास्टिंग शुरू कर सकता है।

इसमें क्या खाना चाहिए, से अधिक ध्यान खाने के समय और व्रत की अवधि पर दिया जाता है। इंटरमिटेंट फास्टिंग के फायदे की बता करें, तो यह स्वास्थ्य के लिए काफी हद तक लाभकारी हो सकती है। यह शरीर के वजन और सूजन को कम करने के साथ-साथ अन्य कई स्वास्थ्य संबंधी परेशानियों से बचाने में मददगार हो सकती है।

इन 7 तरह से किया जा सकता है इंटरमिटेंट फास्टिंग का अभ्यास

1. 16/8 इंटरमिटेंट फास्टिंग

यह इंटरमिटेंट फास्टिंग का सबसे अधिक चर्चित प्रकार है। इसमें 16 घंटे तक व्रत किया जाता है और 8 घंटे का समय खाने के लिए रखा जाता है। इस प्रकार के इंटरमिटेंट फास्टिंग को 8 घंटे की डाइट या समय-प्रतिबंधित आहार भी कहा जाता है।

WeightLoss.jpg
इंटरमिटेंट फास्टिंग स्वस्थ जीवनशैली के लिए किए जाने वाले व्रत का एक तरीका है। चित्र शटरस्टॉक

2. हर दूसरे दिन का व्रत

इसमें लगातार फास्टिंग रखने के बजाय हर दूसरे दिन फास्टिंग की जाती है, ताकि आप अपने शरीर को विभिन्न कैलोरी आपूर्ति के साथ समायोजित करना सीख सकें। इसी के साथ कुछ लोग अपने हिसाब से एक निर्धारित समय चुनते हैं और फास्टिंग करते हैं।

यह भी पढ़े- वेट लॉस के लिए करें दालचीनी पर भरोसा, ऐसे करें आहार में शामिल 

3. 24 घंटे का व्रत

इसमें व्यक्ति सप्ताह में 1 या 2 दिन के लिए 24 घंटे का व्रत कर सकता है। बेहतर है व्यक्ति अपने शेड्यूल और सुविधा के मुताबिक दिन चुनें और फिर उपवास करें। आजकल कुछ लोग वीकेंड पर जब उन्हें कम ऊर्जा की जरूरत होती है, तब ये चौबीस घंटे का उपवास चुनते हैं। जबकि कुछ लोग इसे 36 घंटे तक भी बढ़ा लेते हैं।

4 रमज़ान के दौरान फास्टिंग

रमजान के महीने में किया जाने वाला उपवास भी इंटरमिटेंट फास्टिंग की श्रेणी में ही आता है। इसमें सूर्योदय के पहले हल्का भोजन किया जाता है, वहीं सूर्यास्त के बाद अधिक भोजन का सेवन किया जाता है। इसलिए, रमजान में खाने और उपवास की अवधि करीब 12 घंटे की होती है।

5 एक समय के भोजन से परहेज

इस तरह की इंटरमिटेंट फास्टिंग में एक समय का भोजन छोड़ना होता है। जैसे नाश्ते को छोड़कर दोपहर और रात का भोजन किया जा सकता है या नाश्ते के बाद सीधे रात का भोजन किया जा सकता है।

6 कभी-कभी न खाना

यदि किसी व्यक्ति को लगातार उपवास करने में परेशानी आ रही है, तो व्यक्ति हफ्ते में किसी एक दिन उपवास कर सकता है या पूरे दिन में एक समय का भोजन छोड़ सकता है। यह सब व्यक्ति की सुविधा के मुताबिक होता है। यह लंबी अवधि के इंटरमिटेंट फास्टिंग को शुरू करने का एक अच्छा तरीका हो सकता है।

healthy tareeke se weight ke liye tips
जानें हेल्दी तरीके से वज़न कम करने के तरीके। चित्र : शटरस्टॉक

7 वॉरियर आहार

फास्टिंग के इस प्रकार में व्यक्ति को दिन में हल्का भोजन और रात में ज्यादा भोजन करने की सलाह दी जाती है, जिसमें प्रोटीन युक्त खाद्य पदार्थों को भी शामिल किया जाता है। साथ ही इस फास्टिंग के दौरान व्यायाम करना भी आवश्यक होता है।

पर क्या वाकई वेट लॉस में मददगार है इंटरमिटेंट फास्टिंग?

एनसीबीआई (National Center for Biotechnology Information) की वेबसाइट पर प्रकाशित एक रिसर्च के मुताबिक, इंटरमिटेंट फास्टिंग, सामान्य वजन, अधिक वजन और मोटापे से ग्रस्त व्यक्तियों के बीच अल्पकालिक वजन घटाने (Short Term Weight Loss) में प्रभावी साबित हो सकती है। पर इसके दूरगामी परिणाम अभी तक देखने में नहीं आए हैं।

इसके अलावा, जानवरों पर की गई रिसर्च में इंटरमिटेंट फास्टिंग का असर लाभकारी पाया गया है। फिलहाल, इस बारे में अभी और सटीक वैज्ञानिक प्रमाण की जरूरत है, लेकिन व्यक्ति खुद को स्वस्थ रखने और वजन को संतुलित रखने के लिए इंटरमिटेंट फास्टिंग का सहारा ले सकता है।

यह फास्टिंग न सिर्फ वजन को संतुलित रखने में प्रभावकारी हो सकती है, बल्कि इसके फायदे हृदय के स्वास्थ्य को बरकरार रखने में सहायता कर सकते हैं। ये शरीर को डिटॉक्स करने का भी एक बेहतर विकल्प हो सकता है। जब आप एक निश्चित अवधि तक सभी तरह के ठोस आहार से परहेज करते हैं।

यह भी पढ़े- जानिए क्या है इसबगोल, जो आपकी पेट संबंधी सभी समस्याओं से दिला सकता है राहत

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