Does fasting cause stomach borborygmus?

 

The concept of intermittent fasting is currently one of the most trending topics in health and fitness field. This type of fasting involves alternating your fasting and eating cycles. Many studies have shown that it is one of the most effective ways of losing weight. It also helps in improving metabolism and protects the body from various types of diseases. It may not be easy for everyone to remain hungry for a long period of time but once the body gets accustomed to this schedule, the benefits can be therapeutic. No food can be consumed during the fast; however one can drink water, tea, coffee or any other non-alcoholic beverage to keep the body hydrated.

The ideology of intermittent fasting is simple; you take a complete break from food for 24 hours twice in a week. For example- If you eat till 8 p.m. on a Sunday than fast till 8 p.m. on Monday and then resume regular eating. In case someone is unable to do complete 24hours, any duration between 20-24 hours will also be effective. According to the author, even if you do one fast per week, it can reduce the calorie count up to 10 percent.

 

Do’s and don’t’s of intermittent fasting

  • After a day of fasting, ensure that approximately 2000 calories equivalent of food is consumed in case of women and 2500 calories for men for next couple of days.
  • It is advised that one should not fast on consecutive days.
  • One should not exceed more than two fasts per week.
  • On fasting days, intake of calories should be low. Pilon recommends tea, coffee, sparkling water or diet soda for those days.
  • After you break the fast, eat food in moderation because if you overeat then it will defeat the whole purpose of fasting.
  • Carbohydrates can be taken normally.
  • Consuming lots of fruits and vegetables is very good.
  • Every four to five hours, 20 to 30 grams of protein rich food should be consumed so as to total up to 100 grams per day. One can also consume protein supplements if required.
  • In case someone feels that there is weight gain happening between fast days, then food consumption should be cut down by 10 percent on non-fasting days.
  • Engage yourself in weight training exercise rather than cardio when on Eat Stop Eat diet.
  • Avoid exercising on fasting days.
  • A consistent training schedule should be maintained i.e. three to four times a week which should include 2 to 4 exercises per body part.
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