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धन्यवाद !
Use Of Metformin For Weight Loss Pcos Nondiabetics
Here’s why and what to do ⬇️
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Caloric Surplus 🍔🍟
Doesn’t matter if you’re eating all the protein in the world, if you’re stuffing your face with more calories than you burn, you’re not gonna lose shit. Track those damn calories and make sure you’re in a deficit.
Lack of Physical Activity 🏃♀️🏋️♂️
Diet alone won’t cut it. You gotta move your ass. Track your daily steps and hit the gym for some strength training.
Hidden Calories 🥤🍪
Those sneaky calories in your drinks and snacks are screwing you over. Stick to water and nutrient-dense foods.
Stress and Sleep 😴💤
High stress and shitty sleep mess with your hormones and metabolism. Manage your stress and aim for 7-9 hours of sleep every night.
Quality of Protein Sources 🥩🍗
Not all protein is equal. Go for lean proteins like chicken, fish, tofu, and low-fat dairy if you wanna lose that fat.
Not Enough Fiber 🌾🍏
Fiber keeps you full and helps with digestion. Load up on veggies, fruits, legumes, and whole grains.
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Fasting:
- The voluntary abstention from food and sometimes drinks for a certain period. It can be practiced for health, religious, or personal reasons. Fasting periods can range from a few hours to several days.
IF (Intermittent Fasting):
- A specific fasting method where you cycle between periods of eating and fasting. Common method is 16:8 (16 hours fasting, 8 hours eating) The goal is to restrict eating to certain windows to promote fat loss, improve metabolic health, and simplify diet plans.
ADF (Alternate Day Fasting):
- A style of intermittent fasting where you alternate between days of eating normally and days of restricted calories or no food. 36:12 (36 hours fasting, 12 hours eating)
Down Day:
- The fasting day in ADF where you either consume no calories or restrict your intake to a very low amount.
Up Day:
- The day after a Down Day in ADF where you eat normally, with no specific calorie restriction.
OMAD (One Meal A Day):
- A fasting practice where you eat all your calories for the day in one meal, typically within a 1-hour window. 23:1 (23 hours fasting, 1 hour eating)
BCAAs (Branched-Chain Amino Acids):
- Supplements taken to support muscle repair and reduce muscle breakdown during fasting periods. They can also help maintain energy levels during fasted exercise.
Himalayan Salt:
- A type of mineral-rich salt that can be used to help maintain electrolyte balance during fasting. It provides essential minerals like sodium, which help prevent dehydration and fatigue.
Potassium:
- An essential mineral and electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals. It's often supplemented during fasting to avoid imbalances and cramps.
Magnesium Glycinate:
- A form of magnesium that is easily absorbed by the body and can help with muscle relaxation, sleep, and preventing cramps. It’s especially useful during fasting.
500 Calorie Down Day:
- A modified Down Day in ADF where you consume up to 500 calories rather than fasting completely.
OMEOD:
"One Meal Every Other Day." It’s a type of intermittent fasting where you eat one meal every other day. On non-eating days, you abstain from food but can usually drink water or other non-caloric beverages. 47:1 (47 hours fasting, 1 hour eating)*pronounced OMEED
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00:21 Day 59 Up Day Eating Day
10:53 Day 60 Down Day Fasting Day
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To find information about GI (Glycemic Index):
https://draxe.com/low-glycemic-diet/
https://universityhealthnews.com/daily/nutrition/glycemic-index-chart/
http://www.lifetimefatloss.com/glycemic-index-list-of-foods.html
https://fifty50foods.com/Learn/Low-Glycemic-Diet-GI-Food-List