Last Updated on 04/09/2024 by Arun jain
The trend of adopting intermittent fasting has increased among people to get rid of obesity. Celebrities like Kourtney Kardashian, Jennifer Aniston, Malaika Arora and R Madhavan have recently come into the limelight by adopting intermittent fasting to keep themselves fit.
Intermittent fasting may seem attractive to you, but most people do not know the right way to follow it. In such a situation, they are not able to take full advantage of it. Talking to India Today, Edwina Raj, Head of Services and Clinical Nutritionist, Aster CMI Hospital, says that instead of focusing on what to eat, the emphasis is more on when to eat. Food has to be limited to certain hours of the day in such a way that you can reduce calories, but do not feel a lack of nutrition.
What is intermittent fasting?
Taking this point further, Pavithra N Raj, Chief Dietician Officer, Manipal Hospital, Bangalore, says that the goal of this eating pattern is to reduce the time spent eating during the day. This gives your body a chance to spend more time in the fasting situation.
There are many ways to adopt intermittent fasting. Fasting for 16 hours and eating in 8 hours is the most popular and easy way. The second way is to eat normally for 5 days a week. On the other hand, limit the calorie intake to 500-600 calories on the remaining two days. The third way is to fast for 24 hours once or twice a week. The fourth way is alternate day fasting. In this, fast for one day, in which the calorie intake is low. Eat normally on the second day. The fifth way is the Warrior Diet. It includes eating a small amount of raw fruits and vegetables during the day and a large meal at night.
Know how intermittent fasting will benefit you
According to Dr. Sangeeta Tiwari, Clinical Nutritionist of Artemis Light Hospital, intermittent fasting reduces insulin levels in the body and increases the production of growth hormone. It promotes autophagy. In this, cells remove damaged components. Hormone changes in the body improve metabolic health and support fat burning.
Along with weight loss, intermittent fasting improves insulin sensitivity. This can reduce the risk of type 2 diabetes, heart disease and neurodegenerative disorders. Apart from this, intermittent fasting can help in improving mental health.
According to Edwina Raj, if you want to control weight and improve metabolic health, then intermittent fasting can prove to be helpful for them. This process of weight loss can prove to be very beneficial for those who have a balanced routine and can stick to the specific timing of eating without any major problem.
Who is intermittent fasting not for
Edwina further says that those who have eating disorders or any medical conditions like diabetes, hypoglycemia should avoid intermittent fasting. Apart from this, pregnant women, breastfeeding women should also avoid this process of weight loss. Also, those who are struggling with the psychological aspect of fasting should also avoid it.
According to experts, if you want to adopt intermittent fasting, then you must assess your health conditions before doing it. Apart from this, you should also consult professionals before doing it. According to dietitian Dr. Archana Batra, some people may experience low energy levels due to intermittent fasting. Changes in eating patterns can cause constipation or flatulence. Many people also feel irritable during fasting. Apart from this, those who are adopting intermittent fasting for the first time may complain of headache. They may also feel dizzy if they are not consuming enough fluids or electrolytes during fasting.
What is the correct way of intermittent fasting
The right way to practice intermittent fasting is one that fits comfortably into your daily lifestyle. Some people prefer to skip breakfast and eat from noon to 8 pm, while others prefer to eat dinner early, fasting overnight. Consistency, choosing nutrient-rich foods and maintaining hydration during fasting are beneficial for health as well as energy levels.
Additionally, Dr Sangeeta Tiwari explains that skipping meals as part of intermittent fasting is generally safe if done correctly and does not lead to extreme calorie restriction or nutrient deficiencies, but it is important to ensure that the food consumed is nutritious and balanced or else it can lead to nutrient deficiencies, muscle loss, hormonal imbalances, eating disorders and energy imbalances.
Source (PTI) (NDTV) (HINDUSTANTIMES)