Intermittent fasting has gained popularity in the past decade and is adopted as a healthy lifestyle choice by many. For many in India, the concept of fasting is not new, running down for centuries; it is often practiced by many, especially during religious ceremonies and festivals. However, this guide will specifically describe to you the structured eating pattern called intermittent fasting and all its qualities, benefits, associated risks, and how to get started. If you want to have a healthy change in life and control your weight, this blog will aim to assist you with all queries.
What is Intermittent Fasting?
Many get confused by the term fasting as choosing a type of food for a period of time; rather, it does not prescribe specific foods to eat but focuses on when to eat. Intermittent fasting has a fixed proportionate time duration between eating and fasting. There are several popular methods for this practice, including:
- 16/8 Method: It involves fasting for 16 hours and eating in only an 8-hour window. This helps you to control what you eat and restrict overeating. For example, you can eat between 8 AM and 4 PM, covering your breakfast, and lunch.
- 5:2 Diet: Some people who can’t control their hunger for so long can practice this technique where you consume a normal healthy diet for 5 days a week and restrict your calorie intake to almost half on two non-consecutive days. Prefer days when you don’t have excess physical work to handle dizziness.
- Warrior Diet: This involves eating only one full meal and for the rest eating raw fruits and veggies in smaller amounts for the day. For example, you eat small chunks during the day and have a full meal at night, as people don’t prefer eating fruits at night.
- More Alternatives for the 16/8 Method: Although the most popular method of intermittent fasting is the first on the list, it has some alternatives too, like 20/4 and 12/12. The process remains the same; however, the calorie intake and food choices may differ for all three.
Benefits of Intermittent Fasting
- Weight Management
As per the Mumbai Dietitian Mrs. Geetanjli, one of the most significant health benefits of following intermittent fasting is to maintain your weight, mostly to lose some pounds of fat. By restricting eating hours, many people naturally consume fewer calories. Moreover, intermittent fasting helps to increase metabolism, allowing our body to burn fat more efficiently.
- Improved Insulin Sensitivity
A major reason people become obese is because of the way insulin works in their bodies. Insulin is released to regulate sugar levels in your body when food enters the bloodstream. But its dysregulation can contribute to obesity as insulin sensitivity can cause many hormones to work abnormally, like ghrelin and leptin, making it harder to feel full and satisfied. Intermittent fasting may improve insulin sensitivity, reducing many health problems like diabetes. Taking the right amount of healthy foods like whole grains (ragi, millets), legumes, and vegetables during your eating window can support stable blood sugar levels.
- Healthy Heart
Intermittent fasting also helps the heart to function well and reduces blood pressure. No more hard pumping of blood to digest food every time. Traditional Indian dishes that are low in cholesterol levels, like steamed and non-greasy foods such as idli and dhokla, are excellent sources of fiber and nutrients without having trouble digesting them.
- Boosting Confidence
It is often seen that people who change their lifestyle to a healthier one have a boost in their confidence and self-esteem. They are more confident in socializing, trying out new things, and even taking risks for things they have never done before. Intermittent fasting tends to keep this motivation upward and reduces mental stress.
Risks of Intermittent Fasting
While practicing intermittent fasting has a positive role and numerous health benefits, it is essential to be aware of potential risks:
- Nutritional Deficiencies
A major concern with intermittent fasting is the risk of not getting enough and every nutrient required for the body. If the food choices are restricted, then it can lead to nutrient deficiency. It is crucial to choose nutrient-dense foods and oscillate through them timely to ensure a healthy diet.
- Overeating
Most beginners start feeling their body resisting this art of sustaining, and it sends signals to eat more to cover up the loss of appetite. This leads to weight gain instead of loss. It’s essential to add more low-calorie foods like raw fruits and veggies to have a balanced diet. Packaged food or sweets may give you an idea of eating less, but they are very high in calories and have an adverse effect on your body.
- Not Suitable for Everyone
It is advised to consult the dietician before practicing intermittent fasting, as it can also harm your body. It’s not suitable for everyone, particularly for small kids in their growing age, pregnant or breastfeeding women, or those with certain medical conditions.
How to get Started with Intermittent Fasting
- Choose your Method
Choose the best method of fasting that fits best to your lifestyle. The 16/8 method is often the easiest for beginners and is most recommended given the fact it gives enough eating window to have a balanced meal in smaller quantities (better for digestion).
- Planning Meals
Preparing a balanced meal that includes whole grains with maximum nutrients and is still low in calories plays a crucial role else there’s no benefit to fasting. For example. Choosing only one among rice and wheat with food is better and eating fibre like fruits before starting to eat the main course helps to fill up your stomach in less food.
- Stay Active
It is essential to initiate physical activities regularly; this enhances the benefits of fasting. Traditional Indian practices of yoga and different asanas can help you to stabilize your body.
Some Notable Tips for Intermittent Fasting
- Prefer a plant-based diet and add some milk products as they digest quickly and improve your health instead of eating non-vegetarian sources.
- The first week is always hard and the body resists the most during this period, so stay focused.
- Break one big meal into smaller proportions as it helps to boost digestion and metabolism.
- Low calorie in ample amounts makes you more satisfied than eating less but high in calories. For example, eating fruits and whole grains is better than fried and packaged food.
Conclusion
Intermittent fasting can be a beneficial lifestyle choice for many but it is crucial to eat the right food in the right amount to see any difference. With its potential for weight management and mental clarity, it must be tried by everyone. This helps to reduce diseases that particularly come from bad habits of eating and eating more garbage. But remember, only you know what’s best for your body, and customise your own eating routine to get the best results.