Everything You Need to Know About Intermittent Fasting

From your BFFs to your work colleagues and your Insta explore page, intermittent fasting (IF) seems to be popping up everywhere.  

More than a diet, IF is actually a time-based eating pattern that involves scheduling your meals so that you get the most out of them. It doesn’t change what you eat, it changes when you eat. 

"Intermittent fasting (IF) is an eating pattern where individuals adopt a certain number of hours as a fasting period in the day - essentially a cycle or pattern of fasting & eating.  One is generally allowed only liquids during the fasting period(green tea, lemon water, some people sip on 1 cup of coffee, coconut water)," says Sumaya Dalmia, celebrity fitness and wellness expert.

 

 

 

 

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How does it work?

"Restricting your meals and snacks to a strict time will naturally decrease your calorie intake, which can lead to weight loss. This eating pattern may reduce levels of insulin, a hormone involved in blood sugar management. This, in turn, increases fat burning to promote weight loss. Short-term fasting increases metabolic rate by 3.6-14 per cent. Intermittent fasting may also increase levels of norepinephrine, a hormone that can boost your metabolism that increases calorie burning throughout the day," says Dr Simal Soin, health and beauty expert, AAYNA Clinic.

While there are many ways to use the IF detox plan, these are some of the popular methods:

16:8 - you have an eight-hour eating window, and you fast for 16 hours  Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

5:2 - 5 days a week you consume regular calories and 2 days a week you fast (consuming less than 500 cal a day on the 2 fasting days).

20:4 - Here, you fast for twenty hours and allow yourself a four-hour window to eat. It’s likely you might get just one, maybe two meals each day, depending on what you find works for you.

BUT...

While many swear by this disciplined eating schedule that not only helps you get fitter but also improves your cholesterol profile and detoxes the body, there are certain precautions to keep in mind. 

"The safety of IF depends more on who is doing the fasting than the style of fasting itself. People who have any medical conditions should seek the counsel of their healthcare provider before initiating IF," says Dr Vandana Luthra, fitness expert and founder of VLCC Group. She also warns of the following side-effects of this regimen:  

● Hunger, weakness, and tiredness in the beginning stages of the plan

● Overeating or eating unhealthful foods during the eating window due to excessive hunger

● Heartburn or reflux as a result of overeating 

Here's how you can try it

Start early: "It is a good idea to eat a fruit first thing in the morning (within 5-10 minutes of waking up), then after an hour’s gap you can have your usual cup of tea, or even better, milk," says nutritionist Harshita Dilawari. 

Eat good fats: "High (good) fat foods - avocado, ghee, nut butter (unsweetened), almond flour, yoghurt, unprocessed cheese. For example, your breakfast consists of eggs, avocado, yoghurt with nuts, veggies such a tomatoes/mushrooms. Lunch and dinner can be chicken or fish with a side of veggies/avocado. Snack on nuts, keto crackers, some hummus or guacamole and veggies," says Sumaya.

No excuse for snacking: "These days even restaurants have healthy eating options, so eating out is no longer an excuse to get off track. For example, if you’re eating pizza, opt for a wholewheat base or choose wholewheat pita bread with hummus. When you’re craving snacks, have unsalted almonds & cashew nuts, fruits or fresh juice or coconut water. Much healthier options!" says Harshita. 

Water is your bae: "Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger," says Dr Luthra. 

Curb overeating: "Follow portion control – don't switch to heavy meals post fasting," she adds.

Workout: "Indulge in a regular exercise: Whether it is yoga or gym you should adopt the habit of doing a workout regime every day for at least 30 minutes. You can also opt for brisk walking or cardio exercises at home, even that much of effort can make a difference," says Dr Soin. 

Sleep well: She also adds, "The Secret to glowing, healthy skin and charged up body is sound sleep. Inadequate sleep can you make you look dull and tired which you don’t want before your wedding day."

Now, are you ready to get fitter and fabulous-er?