- Do you want to lose your excess weight and adopt a healthier lifestyle? Then consider intermittent fasting. But before you do so, remember that this dietary approach is effective only when followed correctly.
- What is this?
- What effect does it have on the body?
- not for all
- It has some side effects too
- What is the correct way?
- What about midnight cravings?
- Before starting the fast
How to do intermittent fasting correctly?
Do you want to lose your excess weight and adopt a healthier lifestyle? Then consider intermittent fasting. But before you do so, remember that this dietary approach is effective only when followed correctly.
In short
- Intermittent fasting focuses on when to eat rather than what to eat
- In addition to being an effective means of weight loss, this approach also offers several other benefits
- However, intermittent fasting may not be suitable for everyone
Scrolling through countless reels every night, we are often attracted by health fads. Be it a viral recipe or a trending diet, there is always something new to try. But amid all the fleeting trends, one diet method has stood the test of time and proven its effectiveness for many.
From Kourtney Kardashian and Jennifer Aniston to Malaika Arora and R Madhavan, many celebrities follow this method to stay fit and healthy – we are talking Intermittent Fasting,
While the idea of intermittent fasting may sound appealing, many people don’t know the right way to do it. Seek guidance from experts on how to make the most of this popular diet method.
What is this?
“Intermittent fasting is a dietary approach that involves alternating between eating and fasting, allowing a person to strategically manage their food intake and health,” explains Edwina Raj, Service Head, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bengaluru. India Today.
This diet focuses on when to eat rather than what to eat. By restricting eating to certain hours of the day, you can reduce calorie consumption without feeling deprived.
Additionally, Pavithra N Raj, chief dietitian at Manipal Hospital in Bengaluru, says the goal of this eating pattern is to space out eating times during the day, giving your body a chance to spend more time in a fasted state, which may lead to metabolic benefits.
Furthermore, Gurugram-based dietitian Dr Archana Batra explains that there are several ways to do intermittent fasting, each with different fasting periods and eating times:
- 16/8 methodThis involves fasting for 16 hours and eating in a gap of 8 hours. This is the most popular and comparatively easy method.
- 5:2 DietEat normally for five days a week and restrict your calorie intake to 500-600 calories on two days off.
- Eat-Stop-EatThis involves fasting for 24 hours once or twice a week.
- alternate-day fastingThis involves alternating between fasting days (very low calorie intake) and eating days.
- warrior dietThis involves eating small amounts of raw fruits and vegetables during the day and one larger meal at night.
What effect does it have on the body?
Dr. Sangeeta Tiwari, Clinical Nutritionist at Artemis Light, New Delhi, says, “Intermittent fasting affects the body by lowering insulin levels and increasing growth hormone production. At the cellular level, it stimulates autophagy, a process in which cells remove damaged components. Hormonal changes improve metabolic health and aid fat burning. These adjustments can enhance overall cellular repair and function.”
Fasting also activates the secretion of growth hormone, which plays an important role in muscle preservation and fat metabolism.
According to Pavitra N Raj, intermittent fasting may be an effective means of weight loss by reducing calorie intake and promoting fat burning through lower insulin levels and increased metabolic rate.
In addition to weight loss, it may improve insulin sensitivity, reduce inflammation, and lower the risk of chronic diseases like type 2 diabetes, heart disease, and neurodegenerative disorders.
Additionally, this method may also enhance brain health and contribute to longevity.
not for all
Edwina Raj advises that people who want to control their weight, improve metabolic health, or enhance overall well-being can benefit from intermittent fasting.
“This may be particularly suitable for people who have a structured routine and can stick to specific meal times without feeling deprived,” she says.
However, people with a history of eating disorders, specific medical conditions such as diabetes or hypoglycemia, pregnant or breastfeeding women, and those struggling with the psychological aspects of fasting should avoid fasting.
Experts suggest that it is essential to assess your individual health conditions and consult an expert before starting intermittent fasting.
It has some side effects too
Dr. Archana Batra said that hunger is the most common side effect, apart from this, energy levels may also decrease in some people.
Additionally, changes in diet may cause constipation or bloating, and it is quite common for some people to feel irritable (or perhaps even hungry) during the fast.
People new to this diet may also experience headaches or dizziness, especially if they are not consuming enough fluids or electrolytes during the fast.
“Most individuals complain of severe micronutrient deficiencies, hair loss, and insomnia,” says Edwina Raj.
What is the correct way?
Experts say intermittent fasting largely depends on your lifestyle, personal preferences, and health goals.
The right way to practice intermittent fasting is one that fits perfectly into your daily routine, allowing you to maintain consistency and achieve the desired health benefits.
Some people choose to skip breakfast and eat from noon to 8pm, while others eat early, fasting overnight. The key is consistency, choosing nutrient-rich foods and maintaining hydration during the fast to maintain overall health and keep up energy levels.
Some ideal food choices include protein-rich foods, healthy fats like nuts and seeds, and fiber-rich foods.
Additionally, Dr. Sangeeta Tiwari points out that skipping meals under intermittent fasting is generally safe if done correctly and does not lead to extreme calorie restriction or nutrient deficiencies.
However, it is important to ensure that the food consumed is nutritious and balanced. Remember that skipping meals can lead to nutrient deficiencies, muscle loss, hormonal imbalances, eating disorders, and energy imbalances if not managed properly.
What about midnight cravings?
Even though we try to eat healthy throughout the day, we all struggle when midnight cravings strike. However, Dr Archana Batra says you can easily control midnight cravings:
- Stay hydratedThirst is often mistaken for hunger. Drinking water or herbal tea can help reduce thirst.
- Protein-rich snacksIf the craving is strong, a small, protein-rich snack (such as a handful of nuts or a boiled egg) can be eaten without much impact on your fast.
- Balanced dietMake sure your last meal before the fasting period is well-balanced, including protein, healthy fats, and fiber, so that you stay satiated for longer.
- sleep hygiene: Poor sleep can lead to food cravings, especially for sugary foods. Make sure you have a regular sleep schedule and a conducive environment for sleep.
- Eating MindfullyIf you get a craving, stop and see if it’s really hunger or just a habit. Distract yourself with an activity like reading or deep breathing.
- Routine adjustmentsIf you’re still hungry at midnight, consider adjusting your eating schedule to include a later meal or snack before you begin your fast.
Before starting the fast
- It’s important to understand your body’s specific needs and how it responds to fasting. This means paying attention to hunger cues and energy levels.
- Always plan your meals carefully, and focus on nutrient-rich foods that will give you energy during meals, thus avoiding the temptation of unhealthy options.
- Embrace the change with ease and allow your body to adapt without disturbing it too much.
- Maintain a positive attitude and be patient during this lifestyle change. Doing so will lead to long-term success and promote a healthy relationship with food.
- Do not hesitate to consult a healthcare professional if you experience any adverse effects.
- Remember that consistency and a holistic approach will help maximize the benefits of intermittent fasting.
