You may have often heard of the term 'intermittent fasting' bandied about in the fitness and wellness circles. Well, is a diet strategy that involves alternating periods of eating and extended fasting.
But, how does it work? Beauty and wellness expert Dr Simal Soin explains, "First, 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. Decreased levels can increase fat burning to promote weight loss."
She also adds that short-term fasting increases metabolic rate by 3.6-14 per cent and that intermittent fasting may also increase levels of norepinephrine, a hormone that can boost your metabolism that increases calorie burning throughout the day. So, here are some expert-approved tips to stick to your fasting routine:
"Try eating a fruit first thing in the morning , ideally 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 foods rich in good fats such as avocado, ghee, nut butter (unsweetened), almond flour, yoghurt, unprocessed cheese. Your ideal breakfast should consist of eggs, avocado, yoghurt with nuts, veggies such a tomatoes/mushrooms. Then, 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 Dalmia, celebrity nutritionist and wellness expert.
"Many restaurants have healthy eating options, so eating out is no longer an excuse to get off track. So, 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.
"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 Vandana Luthra, founder and CEO of VLCC Healthcare.
"Follow portion control after fasting. It is a bad idea toswitch to heavy meals post fasting or over-eat," adds Vandana.
"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 Simal Soin, dermatologist and wellness expert.
"The secret to glowing, healthy skin and charged up body is sound sleep. Inadequate sleep can make you look dull and tired as well as not allow your body to recuperate," says Dr Soin.