टाइप 2 डायबिटीज में इंटरमिटेंट फास्टिंग कंट्रोल होगी या बढ़ेगा रिस्क!

[{"selector":"#anim-21251da1-d86b-4ba7-8d45-80e9b50d232b","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-678bf42b-bfe7-45a9-8614-d31035dc0429","keyframes":{"transform":["translate3d(0px, 124.11449%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Image Credit: pinterest by Roopali Sharma | jun 10 , 2026

टाइप 2 डायबिटीज़ (T2DM) को कंट्रोल करने और इंसुलिन रेजिस्टेंस को कम करने के लिए भारत में इंटरमिटेंट फ़ास्टिंग (IF) का ट्रेंड तेज़ी से बढ़ा है, आइये जानते है इसके बारे में:

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फ़ास्टिंग शुरू करने से पहले डाक्टर से सलाह लें। वे हाइपोग्लाइसीमिया से बचाने के लिए मेडिसिन की खुराक प्रिवेंट कर सकते हैं

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इसके लिए शाम 6 बजे से सुबह 10 बजे तक फास्टिंग रखें। सुबह 10 बजे से शाम 6 बजे के बीच भोजन करें

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एकदम से फास्टिंग करने से पहले 12:12 से शुरू करें और धीरे-धीरे बढ़ाएं। फिर 14:10 और अंत में 16:8 प्रोटोकोल अपनाएं

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भोजन में मल्टीग्रेन रोटी, दाल, पनीर और सब्जियां शामिल करें। कार्बोहाइड्रेट, प्रोटीन और फाइबर का बैलेंस बनाए रखें

[{"selector":"#anim-33ec8eed-c496-4d01-a633-328da28a423b","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fdce19c2-c46a-4225-a906-26cccd877394","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-efb010d8-14a5-4c2b-9b64-039236a25b10","keyframes":{"transform":["translate3d(-117.96611%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97bd1c0f-ad99-4883-a6e9-1d67c7e0ae35","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-90d6081b-166a-44b2-938c-449d3e567503","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-2628092a-99b2-426d-8a07-328919ec5afd","keyframes":{"transform":["translate3d(116.77215%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-978517dc-138b-4b6a-b2a5-74732ef81a27","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-926741b0-68cf-475c-b0b6-405bcf8ce097","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

फास्टिंग के दौरान भरपूर मात्रा में पर्याप्त पानी पिएं। ग्रीन टी, हर्बल टी या ब्लैक कोफी बिना चीनी ले सकते हैं

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शुरुआती हफ्तों में दिन में 3–4 बार शुगर जांचें। इससे फ़ास्टिंग के एफेक्ट और सेफ्टी पर नज़र रखी जा सकती है

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नाश्ते में मूंग दाल चीला, दलिया, दही और मेथी परांठा बेहतर ओप्शन होते हैं। ये ब्लड शुगर को अचानक बढ़ने से रोकते हैं

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शुगर 70 mg/dL से कम या 300 mg/dL से ज्यादा हो तो फ़ास्टिंग तोड़ दें। चक्कर, पसीना या हाथ कांपने पर तुरंत ग्लूकोज लें

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कभी भी समोसा, कचौरी, मिठाई और कोल्ड ड्रिंक न लें। ये ब्लड शुगर बढ़ाकर फ़ास्टिंग के लाभ कम कर देते हैं

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घर का पुराना अनयूज्ड आइटम भी बन सकता है आर्टिफैक्ट, आपके ड्राइंग रूम का! Find out More

टाइप 2 डायबिटीज में इंटरमिटेंट फास्टिंग कंट्रोल होगी या बढ़ेगा रिस्क!

डाक्टर से कंसल्ट

इसके लिए शाम 6 बजे से सुबह 10 बजे तक फास्टिंग रखें। सुबह 10 बजे से शाम 6 बजे के बीच भोजन करें

16:8 फ़ास्टिंग शेड्यूल

एकदम से फास्टिंग करने से पहले 12:12 से शुरू करें और धीरे-धीरे बढ़ाएं। फिर 14:10 और अंत में 16:8 प्रोटोकोल अपनाएं

धीरे-धीरे शुरुआत करें

भोजन में मल्टीग्रेन रोटी, दाल, पनीर और सब्जियां शामिल करें। कार्बोहाइड्रेट, प्रोटीन और फाइबर का बैलेंस बनाए रखें

बैलेंस डाइट लें

फास्टिंग के दौरान भरपूर मात्रा में पर्याप्त पानी पिएं। ग्रीन टी, हर्बल टी या ब्लैक कोफी बिना चीनी ले सकते हैं

हाइड्रेटेड रहें

शुरुआती हफ्तों में दिन में 3–4 बार शुगर जांचें। इससे फ़ास्टिंग के एफेक्ट और सेफ्टी पर नज़र रखी जा सकती है

ब्लड शुगर मोनिटर करें

नाश्ते में मूंग दाल चीला, दलिया, दही और मेथी परांठा बेहतर ओप्शन होते हैं। ये ब्लड शुगर को अचानक बढ़ने से रोकते हैं

लो-GI भोजन चुनें

शुगर 70 mg/dL से कम या 300 mg/dL से ज्यादा हो तो फ़ास्टिंग तोड़ दें। चक्कर, पसीना या हाथ कांपने पर तुरंत ग्लूकोज लें

रेड फ्लैग्स पहचानें

कभी भी समोसा, कचौरी, मिठाई और कोल्ड ड्रिंक न लें। ये ब्लड शुगर बढ़ाकर फ़ास्टिंग के लाभ कम कर देते हैं

जंक फूड से बचें