How to lose weight efficiently through fasting
Intermittent fasting is a regular eating strategy that alternates between fasting and eating. Intermittent fasting can help you lose weight and prevent – or perhaps reverse – certain diseases. But how do you exactly go about it? Is it also secure? Intermittent fasting is a dietary practice in which people restrict their meal consumption to specific times of the day.
Vidhi Chawla, dietician, founder, Fisico Diet Clinic says, “IF does not prescribe which things to consume, but rather when to eat them. In this regard, it is not a diet in the usual sense, but rather an eating habit. Daily 16-hour fasts and 8-hour feeding periods are common intermittent fasting regimens. In a 24 hour day, a person will have a 16 hour fasting window and an 8 hour eating window.”
How does it work?
Intermittent fasting may be done in a variety of methods, all of which entail dividing each day or week in eating and fasting times. You eat very minimally or not at all during the fasting times. It does not prescribe which things to consume, but rather when to eat them. In this regard, it is not a dietary plan in the usual sense, but rather an eating habit.
The methods of intermittent fasting:
The 16/8 approach: It is also known as the Leangains programme, and it entails missing breakfast and limiting your day consuming time to 8 hours, such as 1-9 p.m. You then eat for 16 hours in between.
Eat-Stop-Eat: This entails fasting for 24 hours once or twice a week, such as avoiding food from dinner one day to supper the following.
The 5:2 rule: This strategy involves consuming 500-600 calories in two non-consecutive days throughout the week while eating regularly on the other five.
All these approaches should result in weight reduction by limiting your calorie intake, as long as you don’t compensate by eating significantly more during the meal intervals. Many individuals believe that the 16/8 technique is the simplest, most sustainable, and easiest to follow. It’s also the most common.
How Intermittent Fasting benefits?
Several processes happen in your body on the cellular and molecular levels while you fast. Your body, for example, alters hormone levels to make stored body fat more accessible. Your cells also undertake critical repair processes and alter gene expression.
Physiological changes that occur when you fast
Human Growth Hormone (HGH): Growth hormone levels increase, reaching up to 5-fold. This provides several advantages, including fat reduction and muscle building.
Insulin: Insulin sensitivity improves, and insulin levels fall rapidly. Lower insulin levels increase the accessibility of stored body fat.
Cellular repair: When you fast, your cells begin to repair themselves. This includes autophagy, in which cells break down and eliminate old and defective proteins that accumulate within cells.
Gene expression: There are changes in the function of genes associated with lifespan and disease resistance.
Weight loss: The most common motivation for people to try intermittent fasting is to lose weight.Intermittent fasting, by forcing you to eat fewer meals, can result in a natural reduction in calorie consumption.Furthermore, intermittent fasting alters hormone levels, facilitating weight reduction.
Inflammatory: Some research demonstrates that IF reduces inflammatory indicators, which are a major cause of many chronic illnesses.
Mental health:Intermittent fasting raises the brain hormone BDNF and may help with nerve cell proliferation. It may also provide protection against Alzheimer’s disease.
Who should exercise caution or avoid it?
Chawla says, “Intermittent fasting is not suitable for everyone. If you are underweight or have a history of eating problems, you should not fast without first speaking with a doctor. If you have a medical issue, check your doctor before attempting intermittent fasting. In these circumstances, it can be quite hazardous. If you have a medical issue, talk to your doctor before attempting intermittent fasting.”
Some people should avoid attempting intermittent fasting:
Children and teenagers under the age of 18.
Women that are pregnant or nursing.
People who have type 1 diabetes and use insulin.
Dt.Vidhi Chawla suggests consulting an expert before going further with Intermittent fasting. If you are on certain medications or have specific medical problems, any form of fasting might be risky. A health care practitioner can evaluate your medical history and advise you.
Many people swear by intermittent fasting because it improves their health and helps them control their hunger and weight. Others might not find this diet to be suitable for them, either because of health issues or it doesn’t fit their idea of a wholesome and sustainable diet. Do what works best for you, but always speak with a nutritionist before beginning an extreme diet.
