How does intermittent fasting work?
"The methods involved in intermittent fasting includes regular and short fasts which helps people to consume lesser calories while optimizing weight controlling hormones which help in losing weight. Short term fasting helps in certain body changes that easily cut down the fat. Certain hormonal changes like reduced insulin while eating and amplified growth hormone give a great uplift to metabolism which increases the burning of fat. Various researches said that intermittent fasting reduces the weight by 3-8% in 3-24 weeks. But, it also depends on one’s body type, medical history, and type of lifestyle along with the food choice he/she makes," says Dr Soin.
Scroll down to see her suggestions of the various ways you can try out intermittent fasting:
"This method involves fasting on a regular basis for 14-16 hours and limiting the window of eating to 8-10 hours. This method is extremely simple as you have to skip eating anything after your dinner and miss out the breakfast. You can eat three to four meals or more within your window of eating. Your eating window mainly consists of 8 hours and the rest 16 hours you have to stick to fasting."
"This method of intermittent fasting is also known as the ‘fast method’ and involves 5 days a week of normal eating and minimizing the intake of calories to 500-600 for the rest two days of the week. During the window of eating, you can eat two meals of smaller calories i.e. 250 each."
Eat: stop: eat
"This type of fasting can be done once or twice a week and it incorporates a complete 24 hours of fasting. It focuses on a proper 24 hours of fasting in which you have to choose a specific time to stop eating and start eating at the same time after the completion of 24 hours."
Alternate day fasting
"Going along with the name of the method, it involves doing the fasting on the alternative days. This method has different versions, some of them allowed to eat 500 calories during the time of fasting while some allowed only 100 calories."
The warrior diet
"This type of method involves eating and relying on smaller quantities of vegetables and fruits in the daytime duration and consume one enormous meal at night-time. "
Intermittent fasting tips:
Dr Soin adds, "Keep in mind, always follow this diet under the guidance of an expert and try to keep your fasting window short. Eat smaller and healthy versions during the time of fasting and keep yourself hydrated. Most importantly, eat enough protein!"
She also advises staying away from high-intensity workouts during this period as it can make you feel weak and lower down your energy levels. If you have any underlying medical condition such as diabetes, heart disease or hormonal issues- stay away from this diet.