intermittent fasting Has become popular among the people. There is a lot of research being done on intermittent fasting and how it is beneficial for various chronic diseases. According to Johns Hopkins Medicine, “Intermittent fasting is an eating plan that switches between fasting and eating at regular times. Research shows that intermittent fasting is a way to control your weight and prevent – ​​or reverse – some types of diseases.

Now, a recent study highlights the health benefits of following intermittent fasting for adults with metabolic syndrome – a group of health conditions that includes high blood pressureElevated blood sugar, abnormal cholesterol or triglyceride levels and abdominal obesity. More than 1 billion people worldwide suffer from this condition. its risk increases diabetesHeart disease and/or stroke.

According to studies from the Salk Institute and the University of California at San Diego, adults with metabolic syndrome can improve their health by limiting their daily eating to 8-10 hours.

As part of the study, researchers divided 108 prediabetic adults with metabolic syndrome into two groups and had only one of them follow intermittent fasting. For this study, the average eating window for the fasting group was 9:14 a.m. to 6:59 p.m. After nutrition counseling, researchers found that study participants who followed intermittent fasting lost more fat and had better blood sugar control than the other group.

The researchers say only one person in the fasting group reported negative side effects such as irritability, fatigue, and difficulty concentrating. Their findings were published in the Annals of Internal Medicine.

What should you eat during intermittent fasting?

You don’t have to starve yourself when you’re fasting. You can drink water and zero-calorie beverages like black coffee and tea. During the eating period, you should eat normally. However, this does not mean that you go crazy with food and eat high-calorie foods. If you’re eating high-calorie junk foods, deep-fried foods, and other treats during your diet, you probably won’t lose weight or be healthy.

But there are a variety of foods you can try when you’re doing intermittent fasting. “Most nutritionists consider the Mediterranean diet to be a good blueprint for what to eat, whether you’re doing intermittent fasting or not. You can hardly go wrong when you choose leafy greens, healthy fats, lean proteins and complex, unrefined carbohydrates like whole grains,” says Johns Hopkins Medicine.

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