Intermittent fasting has so many benefits that it has become a popular healthy trend worldwide. Instead of focusing on the food you are eating, this approach focuses on when you eat. Many people find it easier to manage weight, build better eating habits, and plan meals by alternating between periods of eating and fasting.
As a beginner, you may feel overwhelmed by intermittent fasting; however, it is often less restrictive than many diets because you do not have to eliminate any particular foods or food groups. Knowing the principles behind intermittent fasting and determining which schedule works for you will help you approach this eating style safely and effectively.
What Is Intermittent Fasting?
Intermittent fasting is taking a break from eating between meals. Intermittent fasting does not tell you what foods to eat; it tells you when you should be eating your meals during a specific time frame. While you are not consuming any food, your body will slowly access stored energy so that it can improve your metabolic function and gain more control of your weight. Intermittent fasting is structured to allow for planned eating schedules instead of what most people consider to be “diets”.
How Intermittent Fasting Works?
When you eat, the body principally depends on glucose obtained from the food you eat for energy. However, while we are fasting, insulin levels decrease, resulting in our bodies depending on stored fat for energy.
This will create an eventual metabolic shift, which can result in:
- Weight loss
- Better control of your appetite
- Better insulin sensitivity
- Less late-night snacking
- Easier meal preparation
The success of intermittent fasting is still dependent on the overall quality of food consumed as well as the caloric count.
Popular Types of Intermittent Fasting
Method 1: 16 Hour Fast/8 Hour Eating
This is the best for beginners in intermittent fasting. While following this type of intermittent fasting, you will fast for 16 hours and eat during an 8-hour eating window.
For example, during an eating window of noon to 8 PM, you will be fasting until noon the next day.
Method 2: 14 Hour Fast/10-Hour Eating
This type of intermittent fasting is the best for new-to-fasting beginners. While following this type of intermittent fasting, you will fast for 14 hours and eat during a 10-hour eating window.
This type of fasting will also be the most likely to be maintained easily over time.
Method 3: 5 Days of Regular Eating/2 Days of Caloric Restriction (5:2 Fasting Method)
5 Days of eating normally, two non-consecutive fasting days
Method 4: Alternate Day Fasting
This method follows an alternating fasting/non-fasting day schedule.
Generally, this type of intermittent fasting is more difficult to do and is not usually recommended for people new to fasting.
Possible Advantages of Doing Intermittent Fasting
Aid in Losing Weight
Eating in shorter windows can reduce the total calories consumed per day and lead to fewer instances of mindless snacking.
Make Insulin Work More Effectively
Some studies indicate that intermittent fasting may assist the body in utilizing insulin more efficiently.
Help Organize Your Meals
If you eat less frequently, then organizing your food intake could be a snap.
Increase Mindful Eating
When people follow structured meal patterns, they usually become more aware of their body’s hunger and fullness signals.
Help Support Your Metabolic Health
Some studies have indicated that combining intermittent fasting with other healthy dietary practices may benefit some metabolic health markers.
People Who Should Not Do Intermittent Fasting
Intermittent fasting is not right for everyone. You should check with a doctor before starting an intermittent fasting plan if you:
- Are you pregnant/nursing
- Have diabetes that requires medication to manage
- Have suffered from an eating disorder
- Are underweight
- Have one of the many chronic medical conditions that can be aggravated by not eating consistent meals.
Generally, children and adolescents should not do intermittent fasting on their own.
What Are You Allowed To Have While Fasting?
Most types of fasts allow:
- Water
- Black coffee
- Unsweetened tea
- Plain sparkling water
You should not drink:
- Fruit juice
- Sugar-based drinks, e.g., soft drinks
- Milk-based coffee drinks
The above drinks contain calories and thus will interfere with your fast.
Foods to Focus on When You’re Eating
protein rich foods, High Protein Foods for Vegetarians in hindi
Lean proteins:
- Eggs
- Fish
- Chicken
- Tofu
- Lentils
Protein can help with feelings of fullness and aid in keeping muscle mass intact.
Vegetables:
- Broccoli
- Spinach
- Carrots
- Bell peppers
- Cucumbersa
Vegetables are an excellent source of fibre and other nutrients.
Healthy fats:
- Nuts
- Seeds
- Avocado
- Olive oil
Healthy fats can help keep you full in between meals.
Complex carbohydrates:
- Oats
- Brown rice
- Whole grain
- Sweet potatoes
Complex carbohydrates provide sustained energy to get you through the day.
Common Mistakes Beginners Make
- Overeating during your eating window.
Fasting does not provide permission to eat as much as you want.
- Ignoring thirst.
A common mistake for new folks is to confuse being thirsty with being hungry. Drink water consistently throughout the day.
- Starting with too long a fast.
Some people will find it difficult to start fasting for the first time with a 16-hour fast. You may want to start with a 12:12 or 14:10 fast schedule.
- Eating low-quality foods.
Eating fast food and packaged snacks will diminish the benefits you get from intermittent fasting.
- Expecting quick results.
If you’re on an intermittent fasting schedule, it may take some time and patience to see healthy weight loss.
Is intermittent fasting long-term sustainable?
Many people may find that they will do better long-term with intermittent fasting versus a highly restrictive diet because intermittent fasting is primarily about the timing of when you eat instead of eliminating all food categories.
If you want intermittent fasting to be a long-term, sustainable practice, it is important to consider the following:
- Being consistent
- Having well-balanced nutrition
- Ensuring you have enough sleep
- Being physically active through regular exercise
- Having realistic expectations of your plan
The best fasting schedule for you is the one that you feel most comfortable with.
Conclusion
Intermittent fasting is a dietary pattern that alternates between periods of eating and periods of not eating. Many people opt for intermittent fasting with the 14:10 or the 16:8 methods, as they are both easy to initiate and provide a foundation for healthy eating habits.
Intermittent fasting can help you with weight management, appetite control & metabolism improvements. Your success with intermittent fasting will depend on the quality of your food, your adherence to your fasting schedule, and the way you live your life overall.
Starting gradually into your intermittent fasting lifestyle while ensuring to include only high-quality sources of nutrition in your diet will help make your path toward achieving a healthy body & life.
FAQs
Q: What is the best intermittent fasting schedule for beginners?
A good first choice for beginners with intermittent fasting could be using the 14:10 fasting/eating schedule.
Q: Can I have coffee while I am fasting?
Yes, you can drink black coffee (without sugar or milk).
Q: How quickly can someone see results from intermittent fasting?
It can take 2-3 weeks for people to visibly lose weight from intermittent fasting; however, some may take longer (up to several months) depending on how heavy they are at the start.
Q: Can you lose belly fat with intermittent fasting?
Intermittent fasting can assist with fat loss; however, you cannot specifically target belly fat through this type of fasting alone.
Q. What breaks a fast?
Most foods and any beverages with calories will break your fast.
Q. Is it safe to do intermittent fasting every day?
For most healthy adults, doing intermittent fasting daily can be safe, but since every person has different medical needs, it’s best to speak with a health professional about it before starting.
Q. Do I have to count my calories while I’m doing intermittent fasting?
Not really, but you still have to factor your total calorie intake into your overall weight loss results.
Q. Can you exercise while you’re fasting?
Most people can do moderate-intensity exercise while fasting but might need to adjust some of the amount of exercise they do at the beginning.
(The article is written by Deepa Sarkar, Senior Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)
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