Intermittent Fasting: Puasa Berkala sebagai Upaya Menurunkan Berat Badan

Halo, Gen Muda! Bagaimana kabarnya hari ini? Liburan semester memang membuat kita lebih sering melakukan aktivitas di luar kampus, misalnya kulineran. Akan tetapi, terlalu sering kuliner tentu dapat menaikkan berat badan karena kita tidak tahu berapa banyak kalori yang kita makan satu hari.
Untuk itu, salah satu jenis diet yang sering kali diterapkan oleh beberapa orang adalah intermittent fasting. Adapun jenis diet ini dilakukan dengan mengatur waktu konsumsi dalam satu hari. Rentang waktu melakukan intermittent fasting umumnya 12 hingga 40 jam. Metode demikian dianggap efektif karena seseorang hanya perlu mengatur jadwal makan tanpa mengurangi jumlahnya. Akan tetapi, tetap diperlukan olahraga ringan sebagai pendukung.
Sejatinya, metode atau aturan waktu dalam melakukan intermittent fasting dapat ditentukan sesuai dengan kemampuan individu tertentu. Akan tetapi, ada beberapa cara yang populer dalam melakukan jenis diet ini, yaitu:
Dalam metode ini, seseorang diperbolehkan makan dalam jangka waktu 8 jam dan berpuasa 16 jam. Contoh kasusnya ialah mengonsumsi makanan di jam 11 siang hingga 7 malam, yang kemudian dilanjut berpuasa hingga jam 11 di hari berikutnya.
Metode intermittent fasting yang satu ini menganjurkan seseorang untuk makan dengan porsi normal selama lima hari dan berpuasa atau membatasi kalori selama dua hari dalam seminggu.
Merupakan jenis puasa berkala yang menganjurkan seseorang untuk makan dengan porsi normal, tetapi hari berikutnya berpuasa penuh atau mengonsumsi makanan rendah kalori.
Dilakukan dengan mengonsumsi buah dan sayur di siang hari, lalu makan dengan porsi normal di malam hari.
Ketepatan program intermittent fasting dapat memberikan dampak positif dalam tubuh. Dua di antaranya, yakni:
1. Penurunan Berat Badan
Penurunan ini disebabkan oleh tubuh yang secara otomatis mengolah lemak cadangan menjadi energi. Proses inilah yang kemudian menurunkan berat badan sekaligus menjaga konsentrasi lemak pada tubuh.
2. Kesehatan Jantung Terjaga
Berpuasa berkala (intermittent fasting) dapat menurunkan kadar kolesterol yang menjadi kunci utama dari beberapa penyakit. Dengan demikian, jantung dapat memompa darah dengan baik.
Written by Annika Nurma Roji
Sumber: Siloam Hospitals, 2023. Mengenal Manfaat & Cara Melakukan Diet Intermittent Fasting. Diakses melalui siloamhospitals.com. 3 Agustus2023
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