Introduction:
According to current research in the field of nutrition science, global nutrition experts observed that sustaining or maintaining a healthy weight 50 years ago was easier than in the world today. In current research and several randomized controlled trials in the United States, the portion sizes of a meal consumed by people a few decades ago as compared to today were much lesser and the calorific intake also in turn was lesser in those times. This would be possibly attributed by researchers currently to changing lifestyle factors such as the advent of new age technologies - the work-at-home culture, computers, laptops, television, play stations and mobile gaming, and indoor or virtual world communications.
Also, because of modern-age amenities such as the internet, social media, and easy accessibility through online retail and virtual world communications, this may restrict time for outdoor activities, physical exercise, and the number of calories one burns in a day. Binge eating which is a form of consuming unhealthy foods or frequent cravings to keep snacking all day and primarily through the night, in younger and middle-aged populations, has also paved the way for more people being at an increased risk for central obesity and subsequently to lifestyle compelled type 2 diabetes or hypertension diseases.
What Are the Various Types of Intermittent Fasting Plans?
Intermittent fasting is one of the major introductions into the field of nutrition science that has been advised by many nutritionists for individuals looking forward to sustaining or losing healthy weight and all those extra calories. The fact to be noted is that intermittent fasting would have no possible benefit unless one combines it with an hour of physical activity at least every day. People can also get help from nutrition experts to choose a suitable plan of intermittent fasting for their body type and BMI (body mass index).
There are several different ways to implement intermittent fasting based on the way one chooses regular periods to eat and fast. For instance, one of the popular methods is eating only once during eight hours and then fasting for the remaining day, repeating after an eight-hour gap.
Another popular plan is the 5:2 approach which involves eating as per the normal dietary schedule and convenience for five days a week and the remaining two days of the meal need to be limited to only 500 to 600 kilocalorie-based meal consumption.
An intermittent fasting plan that is given by the dietician can give one several health benefits as per current research such as weight loss, improved glucose uptake and insulin resistance, and lowered bad cholesterol in the blood (according to a systematic review published in the Frontiers in Nutrition-2022).
What Are the Health Benefits of Fasting Teas for Intermittent Fasting?
Intermittent fasting can be generally made easier by the consumption of fasting teas. These teas are not only known to satiate hunger within this period, but they can also make a person calm down by exerting a soothing effect on the central nervous system.
What Are the Different Types of Fasting Teas?
The fasting teas that are generally recommended by nutrition experts are tea leaves, which contain polyphenols that are powerful antioxidants for immune boost. Additionally, the benefit of these antioxidant-filled fasting teas can also aid better digestion. Ginger, hibiscus, and turmeric-based green teas are the most commonly used fasting teas. Decaffeinated teas like barley tea, essiac tea, and garlic tea also can be good options for retaining the good flavor and experience of tea for those wishing to avoid caffeine completely.
What Are the Examples of Fasting Teas for Intermittent Fasting?
1. Ginger Tea and Peppermint Tea: Certain teas would prove more soothing and rejuvenating on the body system, such as ginger or peppermint teas. Ginger tea is known to soothe gastrointestinal symptoms like nausea or vomiting and especially for individuals who follow intermittent fasting the first time, it can prove to be easy on their stomach.
2. Jasmine Tea and Chamomile Tea: As per current nutrition research, jasmine tea or chamomile tea can produce a much more relaxing effect that can help prevent insomnia and promote sleep. Additionally, the scent of jasmine tea may have a positive mood-boosting or sedative-like effect on the autonomic nervous system that can help one deal with stress or lack of sleep.
3. Matcha Tea: This tea is similarly high in catechin antioxidant compounds and is a preferred option by many individuals following antioxidant-rich diets and even while observing intermittent fasting. Research suggests matcha tea has a unique combination of caffeine and L-theanine (as in other green teas), that can promote a mood boost and help improve neurocognitive (memory, language, learning, and executive function) health because of the presence of EGCG or epigallocatechin gallate which is one of the main polyphenols found in matcha. Also, matcha tea dried leaf extract in comparison to other green teas shows a concentration of EGCG almost 137 times greater, hence being a suitable option for intermittent fasting.
What Are the Possible Side Effects of Caffeinated or Commercial Teas?
It is possible to experience the side effects of enjoying too much caffeine that can cause a person sleeping issues and even prevent the timely release of glycogen from the liver causing blood sugar levels to spike. Therefore, it is important to consume green tea during intermittent fasting in moderation. A few healthy tips are as follows:
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Always choose organic loose tea leaves over commercial teas that may have added sugar in them. Organic teas are more nutrient-loaded and taste more flavorful as well.
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Make sure the teas are cold brewed because they can preserve the positive effects of valuable ingredients, such as catechins, like in matcha tea.
How to Store the Teabags?
After purchasing the teabags, they should be ideally stored either in the original container or placed in a sealed plastic bin to prevent the effect of heat, air, and moisture content. Loose-leaf teas should also be stored in airtight containers and in a cool dry place. Purchasing expensive teas from the shops would contain added sweeteners, which need to be checked on the label, and checking the method of processing the tea would help too. Additives like sweeteners, sugar, cream, and even milk can reduce the polyphenol content of tea, so it is best to opt for organic natural homemade fasting teas.
What Are the Contraindications of Fasting Teas?
Individuals suffering from Crohn's, irritable bowel syndrome, gastrointestinal disorders, acidity and individuals on systemic medications, oral contraceptive pills, and estrogen therapies should ideally refrain from fasting teas as the caffeine content would be interfering potentially with the meditative effect.
Conclusion
A nice warm cup of tea can be both refreshing and delicious and can ultimately support the positive impact of intermittent fasting for both systemic health, and immunity boosting and that can support an individual's healthy weight loss. One can consult a registered dietician or nutritionist to know the best options suited for their body type and also with any medical history, so one can easily follow intermittent fasting for weight loss or for sustaining a healthy weight if one wants to.
