The Science Of Intermittent Fasting: Know How It Transforms Your Health And Well Being
Intermittent fasting has garnered significant popularity in the past few years. From celebrities to fitness coaches- all are availing of this diet plan.
New Delhi: Fasting is abstinence from any kind of food for a definite period of time. Based on the duration it can be classified as short fasting, long fasting and intermittent fasting- each of which has different therapeutic outcomes. Intermittent fasting has garnered significant popularity in the past few years. From celebrities to fitness coaches- all are availing this diet plan. But one must understand that intermittent fasting’s impact extends beyond mere weight management.
According to research, it can help to grill that excess fat and you will be able to get back into shape. One is able to lose weight as this type of diet helps to restrict calories and you will be able to deal with insulin resistance by lowering blood sugar levels and controlling type 2 diabetes. In this regard, ABP Live sought the opinion of experts who gave some more insights into intermittent fasting.
What Is Intermittent Fasting?
Intermittent fasting refers to voluntarily restricting eating hours and/or meal times as a way of boosting health. Water, coffee, and other calorie-free beverages are allowed during the fast, but no solid foods or calorie-containing drinks are permitted.
What Happens In Intermittent Fasting?
Dr. Manoj Kutteri, Medical Director & CEO of Atmantan Wellness Centre said, "Intermittent fasting aids the natural cleansing process by providing complete rest to the vital organs of the body through a controlled diet regime. It helps the body to reduce oxidative stress and inflammation. Some of the most important changes that happen during fasting and contribute to faster weight loss are lowering insulin levels in the blood, facilitating fat burning, increasing the metabolic hormones, removal of waste material from the body, preventing inflammation etc."
Types Of Intermittent Fasting:
Dr. Manoj Kutteri also shared the types of intermittent fasting and told that although there are many types of intermittent fasting, the most popular and effective one for weight loss is:
- The 16-hour fasting (Autophagy)
In this method of intermittent, one eats food at dinner time and then goes off food for 16-18 hours. During this period only plain water is taken. The physiological changes that happen in the body are known as Autophagy where there is degradation of protein molecules along with replacement of aged cells by new cells. Autophagy begins when liver glycogen is depleted, about 12-16 hours from the onset of the fast. The rate of autophagy peaks there, and then drops after about 2 days. Intermittent fasting helps the body to go through this phase more frequently and reduces the risk of adaptation by the body that happens in a prolonged fast.
- Eat-Stop-Eat Fasting
In this method of intermittent fasting, we have periodical abstinence from food followed by eating a healthy meal. There can be one or two lean meals before and after the fasting period followed by a wholesome healthy meal. The fasting phase can last for 24 to 48 hours depending on the individual. This method of fasting helps to retain muscle mass better than cutting down the daily intake of calories. During the fasting phase, one can consume low-calorie drinks such as plain lime juice, thin vegetable extracts, herbal teas and plenty of water. On breaking the fast, one has to eat in moderation and with increasing consistency. It is advisable to have one or two meals with soups and salad or steamed veggies and then come back to the main diet.
Benefits Of Intermittent Fasting:
Although intermittent fasting may seem frightening and difficult, it is often rather easy. In fact, since fewer meals need to be planned, you might even discover that fasting makes your day simpler.
Additionally, it doesn't usually call for calorie counting, macro monitoring, eating meals that you might not normally eat, or avoiding meals that you would otherwise love.
Talking about the benefits of intermittent fasting, Dr Aniket Mule, consultant internal medicine, Wockhardt Hospitals, Mira Road told ABP Live, "Intermittent fasting has a wide range of health benefits. It helps to tackle inflammation, and lower bad that is LDL cholesterol, blood triglycerides, and blood sugar, levels that can make you susceptible to heart problems."
"This type of diet should be avoided by children, pregnant or breastfeeding, ones with immunodeficiencies, kidney problems, and gastroesophageal reflux. This type of fasting will also allow you to lower blood pressure and stay whole and hearty. Even if you are doing this type of fasting, it will be essential for you to stay physically active throughout the day and exercise without fail.", he further added.
Myths Pertaining To Intermittent Fasting:
Dr. Vishal Sehgal, President of Portea Medical busted certain myths pertaining to intermittent fasting.
Myth 1: Intermittent Fasting Means Skipping Breakfast
Dr. Vishal Sehgal said, "Breakfast does not significantly impact weight. In order to maintain a healthy diet, one must never skip breakfast. Additionally, intermittent fasting is not a guaranteed miracle cure for weight loss, although it can be a useful tool for shedding a few kilos.
Myth 2: One Can Consume Anything They Want During Those 8 Hours
"It is crucial to recognize that during the eating window, it is not advisable to indulge in unhealthy foods or compensate for missed meals; rather, it should be utilized as an opportunity to maintain a balanced and nutritious diet.", explained Dr. Sehgal.
Hacks To sustain Long Hours Of Fasting:
Intermittent fasting can be a beneficial way of eating, but it's important to find a fasting duration that is sustainable for your body and lifestyle. If you can't sustain such long hours of fasting, here are some hacks shared by Nutritionist & Lifestyle Coach Anupama Menon.
1. Finding a Sustainable Fasting Duration
When it comes to intermittent fasting, sustainability is key. It is crucial to sustain at least 70% of the fasting method to continue reaping its benefits. While fasting durations can vary, I recommend a period of 12 to 14 hours for most individuals. For women, fasting for more than 14 hours may adversely affect their period cycle. However, it's essential to understand what works for your body, considering both the benefits and convenience.
2. Starting with a Balanced Eating Pattern
To ease into intermittent fasting, begin with a healthy eating pattern that includes balanced meals rich in macronutrients (carbohydrates, proteins, and fats) and micronutrients. Divide your day into three or four meal blocks, along with two snacks. This approach establishes a foundation of proper nutrition and prepares you for longer fasting durations.
3. Gradually Extending the Fasting Period
As you become comfortable with the 12-hour fasting period, you can gradually extend it to 14 hours by omitting one meal in the day. This approach ensures that you continue to eat well and maintain a healthy gut while reducing the risk of certain diseases. However, fasting periods exceeding 14 hours may have varying effects on different body types, especially the gut. Some may have bloating or some may have cravings, and eventually may not be able to sustain more than a few months. Hence, it is essential to listen to your body and assess how it responds.
4. Adapting to Varied Fasting Hours
Maintaining the same fasting hours every day of the week can be challenging, especially when social engagements arise on certain days. In such cases, it is acceptable to fast for 16 hours on five days and modify the fasting duration on the remaining two days. This flexibility allows you to strike a balance between your fasting routine and social commitments.
5. Alternative Approaches for Sustaining a Longer Fast
If you find it challenging to sustain a 14 to 16-hour fasting period, you can try a different approach. Finish your dinner by 7:30 PM at the latest, and the next morning at 7:30 AM, consume a glass of warm water with 1 to 2 teaspoons of virgin coconut oil or ghee. Then, at 9:30 AM, have a 400ml glass of warm water with 1 tablespoon of soaked chia seeds and half a tablespoon of pumpkin seeds. Finally, have your actual breakfast around 11:30 AM. By incorporating these drinks, you consume about 200 calories without spiking your blood sugar, allowing you to sustain a 16-hour fast without feeling hungry.
Drawbacks Of Intermittent Fasting:
Dr. Sehgal said, "While intermittent fasting has benefits such as weight loss, improved health span, insulin sensitivity, and brain and heart health, it also has drawbacks like weakness, fatigue, hormonal changes, and an increased urge to overeat. Individuals who are pregnant or susceptible to hypoglycemia or other chronic conditions should refrain from adopting this diet plan. It is always advised to consult with experts, such as doctors or nutritionists, before starting intermittent fasting, especially if you have certain medical conditions or are pregnant or breastfeeding."
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