{"id":1547,"date":"2024-09-04T17:40:02","date_gmt":"2024-09-04T10:40:02","guid":{"rendered":"https:\/\/www.chillboxofficial.com\/?p=1547"},"modified":"2024-09-04T18:02:41","modified_gmt":"2024-09-04T11:02:41","slug":"%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%95%e0%b9%89%e0%b8%ad%e0%b8%87%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%a2%e0%b8%b2","status":"publish","type":"post","link":"https:\/\/www.chillboxofficial.com\/en\/%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%95%e0%b9%89%e0%b8%ad%e0%b8%87%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%a2%e0%b8%b2\/","title":{"rendered":"5 ways to lose weight by controlling your diet without taking pills."},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When it comes to weight loss, many people often think that what they need to do is to exercise hard or fast to reduce their weight. However, doing this is more harmful to the body than to improve health [1] and may cause a yo-yo effect. Eating properly, with all 5 food groups in the right amounts, is an important guideline to help you lose weight effectively and without harming your body.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">In this article, CHILLBOX will introduce 5 ways to lose weight through various forms of eating that can be practiced, along with getting to know probiotics that help with weight loss.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Introducing 5 Ways to Control Weight by Controlling Food<\/b><\/h2>\n<ol>\n<li>\n<h3><b> 1. Doing IF (Intermittent Fasting)<\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-1552\" src=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Intermittent-Fasting-\u0e17\u0e33-IF.png\" alt=\"\" width=\"1024\" height=\"1001\" srcset=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Intermittent-Fasting-\u0e17\u0e33-IF.png 1024w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Intermittent-Fasting-\u0e17\u0e33-IF-1000x978.png 1000w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Intermittent-Fasting-\u0e17\u0e33-IF-768x751.png 768w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Intermittent-Fasting-\u0e17\u0e33-IF-12x12.png 12w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Doing IF or Intermittent Fasting means stopping eating for a period of time. I (Intermittent) means controlling calories. F (Fasting) means limiting the time to eat. This method is considered one of the weight loss methods that is popular worldwide. It does not focus on the type of food. But it emphasizes the time to eat. For example, IF 16\/8 means eating food within 8 hours and fasting for 16 hours continuously.<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-1553\" src=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Type-of-Intermittent-Fasting-\u0e27\u0e34\u0e18\u0e35\u0e17\u0e33-IF-\u0e21\u0e35\u0e01\u0e35\u0e48\u0e1b\u0e23\u0e30\u0e40\u0e20\u0e17.png\" alt=\"\" width=\"1216\" height=\"968\" srcset=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Type-of-Intermittent-Fasting-\u0e27\u0e34\u0e18\u0e35\u0e17\u0e33-IF-\u0e21\u0e35\u0e01\u0e35\u0e48\u0e1b\u0e23\u0e30\u0e40\u0e20\u0e17.png 1216w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Type-of-Intermittent-Fasting-\u0e27\u0e34\u0e18\u0e35\u0e17\u0e33-IF-\u0e21\u0e35\u0e01\u0e35\u0e48\u0e1b\u0e23\u0e30\u0e40\u0e20\u0e17-1000x796.png 1000w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Type-of-Intermittent-Fasting-\u0e27\u0e34\u0e18\u0e35\u0e17\u0e33-IF-\u0e21\u0e35\u0e01\u0e35\u0e48\u0e1b\u0e23\u0e30\u0e40\u0e20\u0e17-768x611.png 768w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Type-of-Intermittent-Fasting-\u0e27\u0e34\u0e18\u0e35\u0e17\u0e33-IF-\u0e21\u0e35\u0e01\u0e35\u0e48\u0e1b\u0e23\u0e30\u0e40\u0e20\u0e17-15x12.png 15w\" sizes=\"(max-width: 1216px) 100vw, 1216px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Which restricts the time to eat makes the amount of calories received per day decrease. Which ultimately results in weight loss. The advantages and disadvantages of doing IF are as follows:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Benefits of IF<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss[5][6] \u2013 Since growth hormone (HGH) increases during IF, the body burns more fat and builds muscle more efficiently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces insulin resistance[7][8] \u2013 IF can reduce blood sugar levels by about 3-6% and helps the body respond to insulin better, which is beneficial in preventing type 2 diabetes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promotes heart health[9] \u2013 Research has shown that IF helps reduce levels of bad cholesterol (LDL), triglycerides, inflammation in the blood (Inflammatory Marker) and blood sugar levels, all of which are causes of various heart diseases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slows aging[10][11] \u2013 From experiments, it was found that mice that ate IF lived 36-83% longer than mice that ate normally. Eating IF puts the body in a mode of saving metabolism, using energy and reducing the use of organs in the body. And adjust the time to be ready to use when eating only when necessary And restore the body more efficiently Reduce the deterioration of the body's organs, causing Reduce the risk of various diseases and slow down aging<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Disadvantages of doing IF<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling uncomfortable at first[12] \u2013 Some people may feel tired, have no concentration, get irritated or have anxiety when they start doing IF, which is caused by low blood sugar levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased appetite[13] \u2013 When restricting the time of eating, the brain mechanism tends to make the body want more food, which may cause some people to accidentally eat more than necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not suitable for some groups of people[13][14] \u2013 Pregnant women, breastfeeding women, young children, the elderly, and those with malnutrition are not suitable for weight loss with IF because fasting for several hours can affect the health of people in this group, such as fetuses not getting enough nutrients. As for children of reproductive age who fast, it may cause some sex hormones to decrease.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li>\n<h3><b> Ketogenic Diet<\/b><\/h3>\n<\/li>\n<\/ol>\n<figure id=\"attachment_1555\" aria-describedby=\"caption-attachment-1555\" style=\"width: 1500px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-1555\" src=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e04\u0e35\u0e42\u0e15-Ketogenic-Diet-Keto.jpg\" alt=\"\u0e17\u0e32\u0e19\u0e04\u0e35\u0e42\u0e15 (Ketogenic Diet)-Keto\" width=\"1500\" height=\"1500\" srcset=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e04\u0e35\u0e42\u0e15-Ketogenic-Diet-Keto.jpg 1500w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e04\u0e35\u0e42\u0e15-Ketogenic-Diet-Keto-1000x1000.jpg 1000w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e04\u0e35\u0e42\u0e15-Ketogenic-Diet-Keto-100x100.jpg 100w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e04\u0e35\u0e42\u0e15-Ketogenic-Diet-Keto-768x768.jpg 768w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e04\u0e35\u0e42\u0e15-Ketogenic-Diet-Keto-12x12.jpg 12w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e04\u0e35\u0e42\u0e15-Ketogenic-Diet-Keto-600x600.jpg 600w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><figcaption id=\"caption-attachment-1555\" class=\"wp-caption-text\">Ketogenic Diet<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">The ketogenic diet is a diet that focuses on good fats, moderate protein and low carbohydrates. It is also known as a low-carb diet. In general, the keto diet is characterized by the following foods [16]<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Good fats - 70%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All types of protein - 20%\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates - may be limited to 10% of food eaten throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The purpose of eating keto is to put the body's metabolism into a state of ketosis.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">What is ketosis?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ketosis is a type of metabolism in which the body burns fat for energy instead of carbohydrates. This condition occurs only when we reduce the amount of carbohydrates, which limits the production of glucose, causing the body to turn to burning fat instead. While the body burns fat, ketones are created, which the body uses as energy to replace the lost carbohydrates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By not eating carbohydrates or eating very little, the body will think that we are fasting. Therefore, more fat is drawn out from the body for use. This is the reason why weight loss can be achieved even when eating a lot of fat.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Benefits of Keto Diet<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight fast[18] \u2013 Of course, the keto diet can help you lose weight quickly by stimulating fat burning, which is as effective as a low-fat diet.[19]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce blood sugar levels[20][21] \u2013 The keto diet, which restricts carbohydrates to a very low level, results in lower blood insulin levels and helps the metabolism work better, which is very beneficial for people with type 2 diabetes because they do not have to take blood sugar-lowering drugs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the risk of certain cancers[22] \u2013 The ketogenic diet lowers blood sugar, which reduces insulin levels, a hormone that stimulates cell growth in the body that may be linked to certain cancers, such as brain cancer. It also reduces the risk of complications caused by high blood insulin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the risk of various diseases[23][24] \u2013 Many studies have found that the keto diet helps reduce the risk of certain diseases, such as epilepsy and Alzheimer's disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce acne[25] \u2013 Reducing carbohydrates lowers blood sugar, which helps reduce acne and helps brighten the face.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Disadvantages of Keto Diet<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keto Flu[26] \u2013 For those who are new to the keto diet, you may experience the keto flu, which can cause symptoms such as stomach pain, dizziness, fatigue, and mood swings. This is because your body is still adjusting to ketosis, and it also affects your body\u2019s balance of minerals and fluids. It is recommended to add salt to your diet or take vitamin supplements, which will gradually improve over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of certain nutrients[27] \u2013 The keto diet involves avoiding certain foods, such as vegetables and fruits, which can cause your body to lack certain essential minerals and vitamins. It is therefore necessary to take supplements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Digestive and bowel problems[27] \u2013 Because you have to reduce your intake of certain foods, vegetables or fruits that contain both carbohydrates and fiber, you may experience irregular bowel movements and frequent constipation. Therefore, you should take supplements that contain fiber instead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of muscle mass[28] \u2013 The keto diet can help you lose weight quickly, but there is a chance that your body may also lose muscle mass due to a reduced protein intake, which can lead to muscle atrophy. Therefore, it is important to do your research before starting the keto diet.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li>\n<h3><b> Vegan Diet [29] [30]<\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1556\" src=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e27\u0e35\u0e41\u0e01\u0e19-vegan-diet.jpg\" alt=\"\u0e17\u0e32\u0e19\u0e27\u0e35\u0e41\u0e01\u0e19-vegan-diet\" width=\"926\" height=\"604\" srcset=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e27\u0e35\u0e41\u0e01\u0e19-vegan-diet.jpg 926w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e27\u0e35\u0e41\u0e01\u0e19-vegan-diet-768x501.jpg 768w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e27\u0e35\u0e41\u0e01\u0e19-vegan-diet-18x12.jpg 18w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/\u0e17\u0e32\u0e19\u0e27\u0e35\u0e41\u0e01\u0e19-vegan-diet-600x391.jpg 600w\" sizes=\"(max-width: 926px) 100vw, 926px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Vegan diet, or eating only vegetables, fruits, grains, seeds, nuts, and avoiding all types of meat or animal products, including eggs, milk, gelatin, and foods produced by animals such as honey, is considered a stricter form of eating than vegetarianism. In the United States, about 3% of the population [31] consider themselves vegan. Some people choose to eat this type of food to maintain their health, while others choose to eat it because they do not want to harm or promote animal cruelty. Veganism can be done in many ways, depending on the purpose, and can be done in conjunction with other weight loss methods, such as keto.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Advantages of vegan Diet<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight and get a good figure[32][33]\u2013 Eating a diet that is mainly vegetables and fruits can help you lose weight very well. In addition, vegans have a slimmer body and a lower BMI (Body Mass Index). This is why veganism is popular among those who want to lose weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get essential minerals and fibers for the body \u2013 Eating mainly vegetables, fruits, and grains allows the body to receive more minerals found in vegetables and fruits. Most importantly, it provides a high amount of fiber, which helps stimulate the digestive system and control weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the risk of various chronic diseases[34][35][36] \u2013 Many studies have found that eating a vegan diet reduces the risk of diseases such as diabetes, high blood pressure, cardiovascular disease, and some cancers, such as colon cancer, prostate cancer, and pancreatic cancer.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Disadvantages of vegan Diet<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of certain nutrients[37] \u2013 Vegans do not get protein from meat and are often at risk of vitamin B12 and iron deficiency, which are mainly found in meat, as well as vitamins B3, B2, vitamin D, calcium, and zinc. However, if the vegan diet plan is not appropriate It may also cause various diseases. It may affect mental health [38] [39] [40]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From a study report comparing people who do not eat meat and people who eat meat in terms of mental health, it was found that people who do not eat meat have a rate of depression in the period of 1 month, 12 months and throughout life as high as 7.4%, 24.1% and 35.2% respectively, while people who eat meat have a much lower rate of 6.3%, 11.9% and 19.1% respectively. In addition, focusing too much on eating healthy food may cause Orthorexia, a type of eating disorder in which patients will be concerned about food, consider and choose to eat only clean food too much, which may affect their health.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"4\">\n<li>\n<h3><b> Eating Dukan Diet to lose weight by focusing on eating protein [41] [42]<\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1557\" src=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/DukanDiet.jpg\" alt=\"Dukan Diet\" width=\"830\" height=\"644\" srcset=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/DukanDiet.jpg 830w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/DukanDiet-768x596.jpg 768w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/DukanDiet-15x12.jpg 15w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/DukanDiet-600x466.jpg 600w\" sizes=\"(max-width: 830px) 100vw, 830px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The Dukan Diet is a weight loss method that focuses on eating protein and calculating the amount of weight you want to lose with the time you have to eat Dukan. It will receive protein sources from various meats, fish, seafood, nuts and skim milk. And there is no need to fast at all. This eating method was invented in the 70s by Dr. Pierre Dukan, a French nutritionist.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The Dukan Diet states that you must eat about 80% protein of all foods during the weight loss period. The weight loss period can take from 3 days to several weeks, depending on the weight loss goal. The principle of the Dukan Diet weight loss is divided into 4 phases (Phase) that are quite strict:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1558 alignleft\" src=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Dukan-Diet-plan.jpg\" alt=\"\" width=\"560\" height=\"585\" srcset=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Dukan-Diet-plan.jpg 560w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/Dukan-Diet-plan-11x12.jpg 11w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Attack Phase (1-7 days) - Emphasize eating lean protein such as chicken breast, fish, chicken eggs or lean meat. And should not use oil or butter for cooking. There is also a recommendation to eat about 1.5 tablespoons of oat bran to add fiber and minerals to the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cruise Phase (1-12 months) \u2013 This is the longest period. It is about eating lean protein and adding non-starchy vegetables such as cabbage, broccoli, carrots, tomatoes, bell peppers, and salad vegetables every other day to your meals. Eat about 2 tablespoons of oat bran per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consolidation Phase (5 days per 1 pound or 454 grams of weight loss) \u2013 During this period, you can eat protein foods to your heart's content without limiting the source of protein. Eat vegetables and fruits every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stabilization Phase (continuous) \u2013 This is the final period when your weight starts to reach your goal. You can eat in the Consolidation Phase or go back to eating normally, except for one day that must be a day for eating protein like in the Attack Phase, which has additional advice to exercise at least 20 minutes per day.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Advantages of the Dukan Diet<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight quickly [43] \u2013 Eating foods that focus on a high proportion of protein can help you feel full longer because the stomach takes longer to digest protein than carbohydrates. It helps adjust blood sugar levels and inhibits the secretion of ghrelin hormone, which makes you not feel hungry often.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set weight loss and control goals [41] \u2013 During the Cruise Phase, the weight loss is clearly visible, so it can help you reach your weight loss goals in a visual way. When you enter the Consolidation and Stabilization Phases, you will be able to control your weight to be in the appropriate range in the long term.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No need to fast [44] \u2013 Because the Dukan Diet focuses on eating protein with low fat, it has lower calories than other weight loss diets that require monitoring and counting calories, sometimes requiring skipping meals due to excess calories.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Disadvantages of the Dukan Diet<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very strict \u2013 Because the Dukan Diet has many limitations, such as eating only protein with low fat, the types of food must be eaten as recommended, must be eaten in the proportions clearly specified by each Phase, and must follow many requirements. This may confuse many people and cause them to be unable to follow it properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not getting enough nutrients [45] \u2013 Restricting the food you eat to just protein can lead to a lack of vitamins and minerals that are essential for the body, lack of vegetables that are sources of fiber, as well as lack of carbohydrates and good fats, which may lead to health problems and nutritional imbalances in the future.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High price [46] \u2013 The Dukong diet is a form of eating to lose weight that relies mainly on protein sources, such as meat, fish, chicken eggs, oat bran, etc., which are considered expensive foods. You have to eat them continuously according to the Dukong formula, so it requires a certain amount of budget. As a result, this method is not very popular because of the high cost.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"5\">\n<li>\n<h3><b> hCG Diet Weight Loss by Boosting Hormones[47]<\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1559\" src=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/rsz_the_hcg_diet.jpg\" alt=\"the_hcg_diet\" width=\"1000\" height=\"664\" srcset=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/rsz_the_hcg_diet.jpg 1000w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/rsz_the_hcg_diet-600x398.jpg 600w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/rsz_the_hcg_diet-768x510.jpg 768w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/rsz_the_hcg_diet-18x12.jpg 18w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The hCG Diet is a diet that contains Human Chorionic Gonadotropin hormone or takes supplements of this hormone during weight loss. hCG is a hormone that is present in high levels during pregnancy[48], which indicates that a woman is pregnant and is an important hormone for the growth of the baby. It is also a hormone used to treat infertility[49]. In addition, it has been referenced that hCG can help stimulate metabolism and break down fat without causing hunger[50][51].<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The hCG Diet weight loss involves eating a very small amount of calories, only 500 calories per day, divided into 3 phases:<\/span><\/p>\n<figure id=\"attachment_1560\" aria-describedby=\"caption-attachment-1560\" style=\"width: 474px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1560\" src=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/the_hcg_diet-plan.jpg\" alt=\"the_hcg_diet plan\" width=\"474\" height=\"560\" srcset=\"https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/the_hcg_diet-plan.jpg 474w, https:\/\/www.chillboxofficial.com\/wp-content\/uploads\/2024\/09\/the_hcg_diet-plan-10x12.jpg 10w\" sizes=\"(max-width: 474px) 100vw, 474px\" \/><figcaption id=\"caption-attachment-1560\" class=\"wp-caption-text\">the_hcg_diet plan<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Loading Phase[52] \u2013 Start by taking hCG hormone supplements to increase this hormone in the body along with eating high-fat and high-calorie foods for 2 days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight Loss Phrase[52] \u2013 This is the period when hCG hormone is taken continuously but food intake is limited to only 500 or 800 calories per day. This will take about 3-6 weeks, which is when the weight loss is most significant.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintenance Phrase[52] \u2013 After reaching your goal weight loss, this is the time to gradually reduce your intake of hCG hormone while gradually increasing your calorie intake to around 1,200 to 1,500 calories per day for about 3 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the hCG Diet, most people will only eat 2 meals per day and are advised to eat lean protein, vegetables, bread, fruit, and drink plenty of water, as well as avoid butter, oil, and sugar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advantages of  of hCG<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HCG supplements require very little lifestyle or eating changes compared to other weight loss methods that require much more strict diets or completely different lifestyle changes.[53]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">hCG supplements can help reduce cravings, making you want to eat less and reducing your calorie intake according to your hCG weight loss goals.[53]<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Disadvantages of hCG<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some brands of hCG supplements can cause allergic reactions, such as headaches, fatigue, drowsiness, or even depression.[47]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some brands of hCG supplements can cause allergic reactions, such as headaches, fatigue, drowsiness, or even depression.[47]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The hCG weight loss method is not suitable for long-term weight loss because it has negative effects on the body's metabolism and hormone systems.[54]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The hCG weight loss method is not suitable for self-treatment. You should see a doctor regularly because it has many side effects that require a doctor to evaluate the symptoms.[53]<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.chillboxofficial.com\/en\/\"><b>Thank you for reference<\/b><\/a><span style=\"font-weight: 400;\"><br \/>\n<\/span><a href=\"https:\/\/www.nutrisense.io\/blog\/side-effects-of-unhealthy-weight-loss\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[1]<\/span><\/a> <a href=\"https:\/\/www.bangkokhospital.com\/en\/content\/lose-weight-without-yo-yo\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[2]<\/span><\/a> <a href=\"https:\/\/www.samitivejhospitals.com\/th\/article\/detail\/%E0%B8%A5%E0%B8%94%E0%B8%99%E0%B9%89%E0%B8%B3%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%81%E0%B8%94%E0%B9%89%E0%B8%A7%E0%B8%A2-if\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[3]<\/span><\/a> <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[4]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC329619\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[5]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25540982\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[6]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33531076\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[7]<\/span><\/a> <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S193152441400200X\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[8]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34733872\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[9]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8932957\/#:~:text=IF%20and%20PF%20or%20FMD,in%20some%20cases%2C%20reduced%20longevity.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[10]<\/span><\/a> <a href=\"https:\/\/karger.com\/ger\/article-abstract\/28\/4\/233\/145669\/Effects-of-Intermittent-Feeding-Upon-Growth-and?redirectedFrom=fulltext\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[11]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4992682\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[12]<\/span><\/a> <a href=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-side-effects#1.-Hunger-and-cravings:~:text=1.-,Hunger%20and%20cravings,-It%20may%20be\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[13]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6521152\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[14]<\/span><\/a> <a href=\"https:\/\/www.healthline.com\/nutrition\/ketogenic-diet-101#what-it-is\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[15]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[16]<\/span><\/a> <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/24003-ketosis#:~:text=Ketosis%20is%20a%20process%20that%20occurs%20when%20your%20body%20uses%20fat%20as%20its%20main%20fuel%20source.%20Normally%2C%20your%20body%20uses%20blood%20sugar%20(glucose)%20as%20its%20key%20energy%20source.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[17]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3945587\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[18]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23651522\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[19]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6472268\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[20]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5487935\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[21]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5842847\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[22]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6836058\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[23]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6720297\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[24]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36779329\/#:~:text=Interestingly%2C%20very%20low,of%20acne%20disease.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[25]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[26]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/#:~:text=Digestive%20issues%3A%20High%2Dfat%2C%20low%2Dfiber%20diets%20can%20cause%20digestive%20problems%2C%20such%20as%20constipation%2C%20diarrhea%2C%20and%20bloating\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[27]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9505561\/#:~:text=It%20has%20been%20shown%20to%20reduce%20muscle%20weight%2C%20fiber%20area%2C%20and%20grip%20strength\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[28]<\/span><\/a> <a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[29]<\/span><\/a> <a href=\"https:\/\/www.healthline.com\/nutrition\/vegan-diet-guide\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[30]<\/span><\/a> <a href=\"https:\/\/news.gallup.com\/poll\/238328\/snapshot-few-americans-vegetarian-vegan.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[31]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466943\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[32]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7598634\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[33]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466941\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[34]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16873779\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[35]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26853923\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[36]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7779846\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[37]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32308009\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[38]<\/span><\/a> <a href=\"https:\/\/www.webmd.com\/mental-health\/eating-disorders\/what-is-orthorexia#:~:text=Orthorexia%20is%20an%20unhealthy%20focus%20on%20eating%20in%20a%20healthy%20way.%20Eating%20nutritious%20food%20is%20good%2C%20but%20if%20you%20have%20orthorexia%2C%20you%20obsess%20about%20it%20to%20a%20degree%20that%20can%20damage%20your%20overall%20well%2Dbeing.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[39]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10027313\/#:~:text=%2D32%5D.-,Mental%20health,impacted%20by%20mental%20disorders%20such%20as%20stress%20%5B34%2D36%5D.,-Orthorexia\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[40]<\/span><\/a> <a href=\"https:\/\/www.healthline.com\/nutrition\/dukan-diet-101#dukan-diet-phases\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[41]<\/span><\/a> <a href=\"https:\/\/www.webmd.com\/diet\/a-z\/dukan-diet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[42]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[43]<\/span><\/a> <a href=\"https:\/\/health.clevelandclinic.org\/dukan-diet#:~:text=The%20Dukan%20diet%20focuses%20on%20whole%2C%20one%2Dingredient%20foods%20that%20you%20prepare%20yourself%2C%20which%20means%20you%20don%E2%80%99t%20have%20to%20meticulously%20parse%20out%20your%20portions%20or%20count%20calories.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[44]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26024402\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[45]<\/span><\/a> <a href=\"https:\/\/patient.info\/healthy-living\/weight-loss-weight-reduction\/dukan-diet#:~:text=The%20Dukan%20diet%20is%20based%20on%20higher%2Dpriced%20food%20items%20such%20as%20meat%2C%20fish%20and%20oat%20bran%20so%20can%20be%20an%20expensive%20way%20to%20lose%20weight\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[46]<\/span><\/a> <a href=\"https:\/\/www.healthline.com\/nutrition\/hcg-diet-101#whats-h-cg\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[47]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23934239\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[48]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6087849\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[49]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23606549\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[50]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/595585\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[51]<\/span><\/a> <a href=\"https:\/\/www.verywellfit.com\/the-hcg-diet-4688734#:~:text=Carroll%2C%20RD%2C%20MPH-,The%20Diet%20Plan,loss%2C%20some%20state%20that%201%2C200%20to%201%2C500%20is%20an%20appropriate%20target.,-During%20the%20brief\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[52]<\/span><\/a> <a href=\"https:\/\/iuventusmedcenter.com\/pros-and-cons-of-hcg-diet\/#:~:text=taking%20HCG%20diet.-,PROS%20OF%20HCG%20DIET,-1.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[53]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5639963\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[54]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3539293\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[55]<\/span><\/a> <a href=\"https:\/\/www.eatingwell.com\/article\/2058068\/inflammation-might-be-the-reason-youre-not-losing-weight-here-are-5-things-you-can-do-about-it\/#:~:text=Inflammation%20increases%20with%20weight%20gain%2C%20which%20leads%20to%20insulin%20resistance,sleep%20and%20decreasing%20stress%20levels.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[56]<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8540110\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[57]<\/span><\/a> <a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-probiotics-weight-loss\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[58]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28165863\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[59]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23836895\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[60]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32751306\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">[61]<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0e40\u0e21\u0e37\u0e48\u0e2d\u0e1e\u0e39\u0e14\u0e16\u0e36\u0e07\u0e01\u0e32\u0e23\u0e25\u0e14\u0e19\u0e49\u0e33\u0e2b\u0e19\u0e31\u0e01 \u0e2b\u0e25\u0e32\u0e22\u0e04\u0e19\u0e21\u0e31\u0e01\u0e04\u0e34\u0e14\u0e27\u0e48\u0e32\u0e2a\u0e34\u0e48\u0e07\u0e17\u0e35\u0e48\u0e15\u0e49\u0e2d\u0e07\u0e17\u0e33\u0e04\u0e37\u0e2d\u0e01\u0e32\u0e23\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e2d\u0e22\u0e48\u0e32\u0e07\u0e2b\u0e31\u0e01\u0e42\u0e2b\u0e21 \u0e2b\u0e23\u0e37\u0e2d\u0e2d\u0e14\u0e2d\u0e32\u0e2b\u0e32\u0e23\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e43\u0e2b\u0e49\u0e15\u0e31\u0e27\u0e40\u0e25\u0e02\u0e19\u0e49\u0e33\u0e2b\u0e19\u0e31\u0e01\u0e25\u0e14\u0e25\u0e07 \u0e41\u0e15\u0e48\u0e01\u0e32\u0e23\u0e17\u0e33\u0e41\u0e1a\u0e1a\u0e19\u0e35\u0e49\u0e40\u0e1b\u0e47\u0e19\u0e01\u0e32\u0e23\u0e17\u0e33\u0e23\u0e49\u0e32\u0e22\u0e23\u0e48\u0e32\u0e07\u0e01\u0e32\u0e22\u0e21\u0e32\u0e01\u0e01\u0e27\u0e48\u0e32\u0e01\u0e32\u0e23\u0e2a\u0e23\u0e49\u0e32\u0e07\u0e2a\u0e38\u0e02\u0e20\u0e32\u0e1e[1] \u0e41\u0e25\u0e30\u0e2d\u0e32\u0e08\u0e17\u0e33\u0e43\u0e2b\u0e49\u0e40\u0e01\u0e34\u0e14\u0e42\u0e22\u0e42\u0e22\u0e48\u0e40\u0e2d\u0e1f\u0e40\u0e1f\u0e01\u0e15\u0e4c (Yo-Yo Effect) CHILLBOX \u0e44\u0e14\u0e49\u0e23\u0e27\u0e21 5 \u0e27\u0e34\u0e18\u0e35\u0e25\u0e14\u0e19\u0e49\u0e33\u0e2b\u0e19\u0e31\u0e01\u0e44\u0e21\u0e48\u0e15\u0e49\u0e2d\u0e07\u0e01\u0e34\u0e19\u0e22\u0e32 \u0e0b\u0e36\u0e48\u0e07\u0e01\u0e32\u0e23\u0e23\u0e31\u0e1a\u0e1b\u0e23\u0e30\u0e17\u0e32\u0e19\u0e2d\u0e32\u0e2b\u0e32\u0e23\u0e2d\u0e22\u0e48\u0e32\u0e07\u0e16\u0e39\u0e01\u0e27\u0e34\u0e18\u0e35 \u0e21\u0e35\u0e2a\u0e32\u0e23\u0e2d\u0e32\u0e2b\u0e32\u0e23\u0e04\u0e23\u0e1a\u0e17\u0e31\u0e49\u0e07 5 \u0e2b\u0e21\u0e39\u0e48 \u0e43\u0e19\u0e1b\u0e23\u0e34\u0e21\u0e32\u0e13\u0e17\u0e35\u0e48\u0e40\u0e2b\u0e21\u0e32\u0e30\u0e2a\u0e21\u0e16\u0e37\u0e2d\u0e40\u0e1b\u0e47\u0e19\u0e41\u0e19\u0e27\u0e17\u0e32\u0e07\u0e2a\u0e33\u0e04\u0e31\u0e0d\u0e17\u0e35\u0e48\u0e08\u0e30\u0e0a\u0e48\u0e27\u0e22\u0e43\u0e2b\u0e49\u0e25\u0e14\u0e19\u0e49\u0e33\u0e2b\u0e19\u0e31\u0e01\u0e44\u0e14\u0e49\u0e2d\u0e22\u0e48\u0e32\u0e07\u0e21\u0e35\u0e1b\u0e23\u0e30\u0e2a\u0e34\u0e17\u0e18\u0e34\u0e20\u0e32\u0e1e \u0e41\u0e25\u0e30\u0e44\u0e21\u0e48\u0e2a\u0e48\u0e07\u0e1c\u0e25\u0e40\u0e2a\u0e35\u0e22\u0e15\u0e48\u0e2d\u0e23\u0e48\u0e32\u0e07\u0e01\u0e32\u0e22 &nbsp; \u0e43\u0e19\u0e1a\u0e17\u0e04\u0e27\u0e32\u0e21\u0e19\u0e35\u0e49 CHILLBOX \u0e08\u0e30\u0e21\u0e32\u0e41\u0e19\u0e30\u0e19\u0e33 5 \u0e27\u0e34\u0e18\u0e35\u0e01\u0e32\u0e23\u0e25\u0e14\u0e19\u0e49\u0e33\u0e2b\u0e19\u0e31\u0e01\u0e1c\u0e48\u0e32\u0e19\u0e01\u0e32\u0e23\u0e23\u0e31\u0e1a\u0e1b\u0e23\u0e30\u0e17\u0e32\u0e19\u0e2d\u0e32\u0e2b\u0e32\u0e23\u0e23\u0e39\u0e1b\u0e41\u0e1a\u0e1a\u0e15\u0e48\u0e32\u0e07\u0e46 \u0e17\u0e35\u0e48\u0e2a\u0e32\u0e21\u0e32\u0e23\u0e16\u0e19\u0e33\u0e44\u0e1b\u0e1b\u0e0f\u0e34\u0e1a\u0e31\u0e15\u0e34\u0e44\u0e14\u0e49 \u0e1e\u0e23\u0e49\u0e2d\u0e21\u0e17\u0e33\u0e04\u0e27\u0e32\u0e21\u0e23\u0e39\u0e49\u0e08\u0e31\u0e01\u0e01\u0e31\u0e1a\u0e42\u0e1e\u0e23\u0e44\u0e1a\u0e42\u0e2d\u0e15\u0e34\u0e01\u0e0a\u0e48\u0e27\u0e22\u0e25\u0e14\u0e19\u0e49\u0e33\u0e2b\u0e19\u0e31\u0e01 &nbsp; \u0e41\u0e19\u0e30\u0e19\u0e33 5 \u0e27\u0e34\u0e18\u0e35\u0e25\u0e14\u0e19\u0e49\u0e33\u0e2b\u0e19\u0e31\u0e01\u0e44\u0e21\u0e48\u0e15\u0e49\u0e2d\u0e07\u0e01\u0e34\u0e19\u0e22\u0e32 \u0e17\u0e33\u0e44\u0e14\u0e49\u0e14\u0e49\u0e27\u0e22\u0e15\u0e19\u0e40\u0e2d\u0e07\u0e07\u0e48\u0e32\u0e22\u0e46 \u0e01\u0e32\u0e23\u0e17\u0e33 IF (Intermittent Fasting) \u0e01\u0e32\u0e23\u0e17\u0e33 IF \u0e2b\u0e23\u0e37\u0e2d Intermittent Fasting \u0e04\u0e37\u0e2d \u0e01\u0e32\u0e23\u0e2b\u0e22\u0e38\u0e14\u0e23\u0e31\u0e1a\u0e1b\u0e23\u0e30\u0e17\u0e32\u0e19\u0e2d\u0e32\u0e2b\u0e32\u0e23\u0e40\u0e1b\u0e47\u0e19\u0e0a\u0e48\u0e27\u0e07\u0e46\u00a0 \u0e42\u0e14\u0e22 I (Intermittent)\u00a0 \u0e2b\u0e21\u0e32\u0e22\u0e16\u0e36\u0e07\u0e01\u0e32\u0e23\u0e04\u0e27\u0e1a\u0e04\u0e38\u0e21\u0e41\u0e04\u0e25\u0e2d\u0e23\u0e35 \u0e2a\u0e48\u0e27\u0e19 F (Fasting) \u0e2b\u0e21\u0e32\u0e22\u0e16\u0e36\u0e07\u0e01\u0e32\u0e23\u0e08\u0e33\u0e01\u0e31\u0e14\u0e0a\u0e48\u0e27\u0e07\u0e40\u0e27\u0e25\u0e32\u0e43\u0e19\u0e01\u0e32\u0e23\u0e23\u0e31\u0e1a\u0e1b\u0e23\u0e30\u0e17\u0e32\u0e19 \u0e0b\u0e36\u0e48\u0e07\u0e27\u0e34\u0e18\u0e35\u0e19\u0e35\u0e49\u0e19\u0e31\u0e1a\u0e40\u0e1b\u0e47\u0e19\u0e2b\u0e19\u0e36\u0e48\u0e07\u0e43\u0e19\u0e27\u0e34\u0e18\u0e35\u0e01\u0e32\u0e23\u0e25\u0e14\u0e19\u0e49\u0e33\u0e2b\u0e19\u0e31\u0e01\u0e17\u0e35\u0e48\u0e44\u0e14\u0e49\u0e23\u0e31\u0e1a\u0e04\u0e27\u0e32\u0e21\u0e19\u0e34\u0e22\u0e21\u0e44\u0e1b\u0e17\u0e31\u0e48\u0e27\u0e42\u0e25\u0e01 \u0e42\u0e14\u0e22\u0e44\u0e21\u0e48\u0e44\u0e14\u0e49\u0e40\u0e19\u0e49\u0e19\u0e44\u0e1b\u0e17\u0e35\u0e48\u0e1b\u0e23\u0e30\u0e40\u0e20\u0e17\u0e2d\u0e32\u0e2b\u0e32\u0e23 \u0e41\u0e15\u0e48\u0e08\u0e30\u0e43\u0e2b\u0e49\u0e04\u0e27\u0e32\u0e21\u0e2a\u0e33\u0e04\u0e31\u0e0d\u0e01\u0e31\u0e1a\u0e40\u0e27\u0e25\u0e32\u0e01\u0e32\u0e23\u0e01\u0e34\u0e19 \u0e40\u0e0a\u0e48\u0e19 IF 16\/8 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