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Al Arabiya.net – Jamal Nazi
Posted on: June 28, 2023: 07:39 PM GST Last updated: June 28, 2023: 08:14 PM GST
For fast and healthy weight loss, you can try several diets from a long list. But you must focus as a priority on the type and quantity of nutrients that are eaten.
In context compare report, published by site Health Shotsbetween the advantages of intermittent fasting and the small meal regimen, showing which could be the best option for weight loss.
The strategies of intermittent fasting and eating small, frequent meals throughout the day have gained a lot of attention recently. While both methods aim to promote weight loss and general well-being, some people often find it difficult to differentiate between these two diet plans due to their contrasting characteristics. According to experts, both methods differ in their approach and the potential benefits of both.
Intermittent fasting versus small meals
Intermittent fasting involves cycles of fasting and eating at specific time intervals. On the other hand, the small meal plan calls for eating multiple small meals throughout the day to boost metabolism.
To understand the best diet plan for weight loss while maintaining overall health, Anjana Nair, a nutrition consultant at HRBR Layout Hospitals in India, said that both intermittent fasting and frequent small meals have their advantages and disadvantages, but the effectiveness of either of them depends on the goals of the individual and the nature of his body and metabolism.
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intermittent fasting
It includes intermittent fastingThese are, as the name suggests, alternating periods of fasting and eating within a set time frame. The most popular fasting methods include the 16/8 method, which is 16 hours of fasting and eating within 8 hours only, the 5:2 diet, which means eating normally for 5 days and drastically reducing calories for two non-consecutive days, and alternate day fasting. (Alternating between fasting days and regular eating days). During the fasting period, no calories or only a small amount are consumed, allowing the body to utilize fat stores for energy.
From a medical perspective, intermittent fasting has been shown to be beneficial in:
1. Weight control: By reducing your overall caloric intake, intermittent fasting contributes to weight loss. This approach can help individuals control their appetite and enhance fat burning during fasting periods.
2. Insulin sensitivity: Intermittent fasting has shown promising results in improving insulin sensitivity. It turns out to be particularly beneficial for individuals with insulin resistance or type 2 diabetes, as stable insulin levels can lead to better blood sugar control.
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3. Improved Cells and Longevity: Intermittent fasting triggers cellular repair processes, such as autophagy, in which cells remove damaged components. This cellular renewal has been linked to potential improvements in longevity and protection against age-related diseases.
But it is important to note that intermittent fasting cannot be followed for a longer period of time, and it varies from person to person. With intermittent fasting, a person needs to consider their dietary preferences and focus on regular exercise to maintain a steady weight loss.
Small meal system
The small, frequent meal approach involves eating multiple small meals or snacks throughout the day, usually every 2 to 3 hours. Meals are usually well-balanced, consisting of lean proteins, healthy fats, whole grains, and fruits or vegetables.
The goal of small meals is to keep your metabolism active and prevent hunger pangs by providing a steady supply of nutrients throughout the day. In contrast to intermittent fasting, small meals can be followed as a lifestyle.
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Its potential advantages include:
1. Regulating blood sugar: Small, regular meals help maintain blood sugar levels throughout the day by providing a steady supply of nutrients. This approach supports stable energy levels.
2. Control appetite: Eating small, frequent meals can help reduce feelings of hunger and thus prevent overeating. And by providing the body with a continuous supply of nutrients, it reduces the possibility of over-snacking. So, this eating pattern can eventually lead to weight loss or maintenance of a healthy weight.
3. Nutrient absorption: The body can effectively process and utilize nutrients from each meal before eating the next meal, which increases the absorption of nutrients.
the best choice
Weight loss is a common goal for many individuals, and intermittent fasting and mini-mealing can both be effective strategies.
Intermittent fasting, on the other hand, encourages a calorie deficit by restricting the eating period, making it easier to consume fewer calories overall. It also promotes fat burning due to the long fasting period.
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Smaller meals focus on portion control and can prevent overeating by providing regular portions of food. Small, frequent meals can also help people feel happier throughout the day, making it less likely that they will indulge in unhealthy snacks or overeat during meals.
Individual preferences and lifestyle
While choosing between intermittent fasting and a mini-meal diet depends on individual preferences, lifestyle, and specific health goals, a mini-meal diet plan is much better than intermittent fasting for a longer period of time.
And unlike intermittent fasting, the mini meal plan can be followed for life to maintain a healthy weight. It improves satiety after eating, increases metabolism, prevents low energy, stabilizes blood sugar levels, and prevents overeating.
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2023-06-28 15:39:00
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