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Make The Most Of Intermittent Fasting

Intermittent fasting has recently become a health trend. But how can you make the most of this weight-loss technique? Here’s everything you need to know.

By DR. LAKSHMI K

For millennia, we have been fasting for many reasons. Some of these choices are either influenced by our religions or personal goals like losing weight. While fasting has always been around, it has now gained more momentum. Fasting has become more of a necessity and a way of life for Millenials because intermittent fasting fits the bill perfectly for losing weight. Let’s take the festivals or spiritual months we celebrate in India. Well, intermittent fasting is no different. During Shivratri, Ramzan, Karvachauth or Lent many of us fast, as a token of our spiritual devotion or to give back in some form of way.

What Is Intermittent Fasting?

Intermittent fasting is basically an eating pattern/style which cycles between the period of fasting and eating. This has rapidly become a phenomenon globally among millennials, as they are always on the go. This style of fasting is less of a diet plan and more of a lifestyle choice for many. Following an intermittent diet can help you reap incredible health benefits, and lose weight simultaneously! Many research-based studies prove that it can help with weight loss, improve your metabolic health and help you live a wholesome life if you do it right. At those times you may wonder about intermittent fasting and what to eat then. Here’s some help.

 

Intermittent Fasting & The Binge Eating Connect

Yes, it is possible to overeat when you aren’t used to fasting for long hours or when you are unaware of how to do it correctly. This is another reason for you to consult our nutritionist. Peer pressure can also be one of the reasons why you or someone you know might want immediate results. But, it is extremely important to consult a nutritionist before changing your diet and ask for recommendations about what to eat during intermittent fasting. This type of intermittent fasting can be tough to adapt to if you have diabetes, thyroid or had an eating disorder in the past.

 

Variations of Intermittent Fasting

Circadian rhythm – This fast starts at sunset and lasts till morning.

16:8 – A 16 hour fast with an 8-hour feeding window.

18:6 – An 18 hour fast with a 6-hour feeding window.

20: 4 Intermittent – A 20 hour fast with a 4-hour feeding window.

36 hour fast – A single 36 hour fast, otherwise known as ‘Monk Fast’.

Custom fast – Create your own fast of up to 7 days long with the help of nutritionists at URLife.

 

Advantages Of Intermittent Fasting

  • Helps with weight loss by improving your metabolic rate.
  • Promotes cellular repair processes.
  • Increases longevity and slows down early ageing.
  • Enhances memory and brain function.
  • Makes your body cells more resilient.

 

Restrictions for Intermittent Fasting

Sometimes adapting to a new dietary pattern could be challenging for someone who eats every few hours (e.g., snacks in between meals), which is perfectly normal if you control your food portions, smartly. Not eating for long hours or semi-starvation can make you vulnerable to health risks or cause you to overeat when you break your fast.

 

Who Should Avoid Intermittent Fasting

  • Individuals with diabetes and thyroid.
  • People with eating disorders such as; anorexia or bulimia nervosa.
  • Anyone who is on medications that require food intake should avoid intermittent fasting.
  • Adolescents, pregnant women and breastfeeding women.
  • Post-surgery patients.
  • Individuals with a Body Mass Index of less than 18.5%.

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