Intermittent Fasting: The New Mania?

Every so often, something or some type of a new health trend comes along which promises to be the answer to all health and very specifically, all weight related issues. There was the “No Fat” period, the “Orange Juice and Popcorn” period, the “High Protein” period and so many more. Each one assures all the health enthusiasts to be the magic wand one desires, to achieve their health and weight goals. Moreover, many do prove to be the answer, even if for a short while.

Having said that, not all trends are mere fads. Some do actually help and have the backing of science.

One such health trend, which has been all the rage since a while is “Intermittent Fasting” or “IF”.

Fasting has been a spiritual practice across the globe for centuries. There is significant research

telling us the benefits that fasting has on an individual’s body. From giving your body and its vital

organs rest to rejuvenate and work better, to lowering blood pressure, boosting brain function,

reducing body fat levels, and improving blood sugar levels, the advantages are many.

So, what is intermittent fasting?

It is vital to understand that Intermittent Fasting is not a “Diet”. There are periods of fasting and eating in a cyclical eating pattern. During the fasting window, either very little or no food is consumed whereas during the eating window, there is no restriction as such, but a balanced meal consumption in line with your health goal is advised. In simple words, Intermittent Fasting is another type of restricted calorie eating pattern where calories are reduced for short periods of

time.

Before I go into a little more detail about this pattern, a word of caution –

Intermittent fasting must be done under strict supervision of your Nutritionist. Especially the more

complicated combinations of fasting and eating. DO NOT TRY IT ON YOUR OWN.

A few of the simpler and commonly followed combinations are –

1.16:8 method – In this method, one fasts for 16 hours in the day and eats during the 8-hour

window. Dinner must be done by 8 PM latest. After which the fasting period starts. It is

easier to follow if the sleeping hours are included in the fast period. Skip breakfast the next

day and break your fast at noon.

2. The 5:2 or twice a week method – In this method, fasting is done for only two days of the

week. The rest of the week a balanced and nutritious meal plan is followed. During the

fasting days, there might be either calorie restriction or complete fasting. Your Nutritionist

decides this, in keeping with your health goals and where you are in the journey. Two

consecutive days of fasting is not advised.

3. Eat – Stop – Eat - This method involves fasting for a whole day either once or twice a week.

For example, breakfast to breakfast. This is followed by normal eating days.

In effect, one is reducing the intake of calories which over a period lead to reduction in body fat as

long as binge eating is not done during the eating periods. For beginner’s, it is advisable to start with shorter periods of fasting for example for 12 hours. This helps the body to adapt to it without

causing any side effects such as headaches, irritability, fatigue etc.

Are there any benefits to IF?

Well, yes! Several in fact. There is tons of research, which suggests that, Intermittent Fasting when

done in the right manner and for the right duration is very beneficial.

• Weight loss – IF helps increase the production of growth hormone in the body which help to gain muscle, reduce fat, improve bone density, slow down aging and a lot more. IF also helps increase the production of a hormone that regulates fat metabolism in the body.

• Anti – inflammatory - Intermittent Fasting helps to reduce the oxidative stress on the body thereby reducing inflammation in the system. Chronic high inflammation in the body is the precursor to several diseases such as diabetes, elevated triglycerides, blood pressure, wrinkles and faster aging.

• Insulin resistance – Studies show the IF helps lower the insulin resistance in the body, which in turn lowers risk of weight gain, type 2 diabetes, and hormonal imbalances like PCOS.

• Alzheimer’s disease – IF reduces inflammation in the brain, which may help delay, the onset of and protect from Alzheimer’s disease.

• Cell repair and gene expression – Research shows that fasting triggers repair in the body at a cellular level. Old cells are digested and eliminated. Positive changes in the function of genes are also seen.

The right type and duration of exercise is important. Exercising while on IF helps further with muscle

gain and losing fat. Especially during the Eat – Stop – Eat method, it is vital to opt for lighter exercise formats like yoga. In the 16:8 method, one can follow their regular regimented exercise plan.

While IF has its benefits, it is important to note that research is still lacking to show how it affects humans when followed for a longer duration. Slowing down of metabolism and plateaus in weight management are still a challenge which can be avoided with the right guidance.

Intermittent Fasting while beneficial to most must not be done indiscriminately by all. Pregnant and

breastfeeding women, individuals suffering from diabetes, and adolescents in the development

phase must avoid it. Those with a predisposition to eating disorders must follow it only after

consulting their Nutritionist.

Following a healthy, balanced meal plan, which includes all food groups during the eating phase, is as crucial as avoiding binge eating or over compensating calories. Refrain from opting for sugar rich or junk and processed foods because you “fasted”.

Be consistent. Be moderate. Avoid extremes.