NutriNotes by Zahra

Intermittent Fasting Intermittent fasting (IF) has become one of the most popular dietary approaches in recent years, touted for its potential to promote weight loss, improve metabolic health, and even extend lifespan. However, like any dietary strategy, it comes with its own set of benefits and risks.  1. What is Intermittent Fasting? Intermittent fasting is an eating pattern that cycles between periods of fasting (not eating) and eating. It doesn't prescribe specific foods to eat, but rather focuses on when you should eat them. Popular Methods: 16/8 Method: Involves fasting for 16 hours and eating during an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM, then fast from 8:00 PM to 12:00 PM the next day. 5:2 Diet: Involves eating normally for 5 days of the week and significantly reducing calorie intake (about 500-600 calories) on the other 2 days. Eat-Stop-Eat: Involves fasting for a full 24 hours once or twice a week. Alternate-Day Fasting: Involves alte...

Keto Diet The ketogenic diet, commonly known as the keto diet, has gained widespread popularity for its potential benefits in weight loss and health improvement. However, like any diet, it comes with its own set of advantages and disadvantages. 1. What is the Keto Diet? The keto diet is a high-fat, low-carbohydrate diet that forces the body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates. Macronutrient Breakdown:   -Fats: 70-80% of daily calories   - Proteins: 15-25% of daily calories   -Carbohydrates: 5-10% of daily calories (typically under 50 grams per day) How it Works: By drastically reducing carbohydrate intake, the body is deprived of glucose, its primary energy source. As a result, the liver converts fat into ketones, which are used as an alternative energy source. 2. Pros of the Keto Diet a. Effective Weight Loss Rapid Fat Loss: The keto diet can lead to significant weight loss, particularly in the initial weeks. This is p...