Intermittent Fasting Explained: Common Questions and Answers

   ♦ What is intermittent fasting?

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and eating within specific time windows. You make an eating window in the day to eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed) and you won't eat other than in your eating window. But make sure you don't eat in bulk, or junk in that eating period of the day. Avoid snacking or eating at nighttime, all the time.

For instance, you are doing the 16/8 method, You will eat only in 8 hours window in a day, and abstain from food for the remaining 16 hours, though you're still allowed to drink water and other no-calorie beverages, like plain coffee or tea.

♦ How does intermittent fasting work?

Intermittent fasting works by creating a calorie deficit, which can lead to weight loss. During the fasting periods, the body depletes stored glycogen and starts burning stored fat for energy. According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This encourages weight loss.

♦ What are the different methods of intermittent fasting?

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. 

The most popular types of intermittent fasting include:

The 12:12 Method: Fasting for 12 hours each day by only eating between 7 am and 7 pm.

The 16:8 Method: Fast for 16 hours each day by only eating between noon and 8 pm.

Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24-hour fast).

The 5:2 Diet: During 2 days of the week, eating only about 500–600 calories.

♦ What are the potential health benefits of intermittent fasting?

Intermittent fasting has been associated with the following health benefits:

• Weight Loss: Intermittent fasting can be an effective strategy for weight loss as it helps create a calorie deficit. By limiting the eating window or reducing calorie intake on fasting days, people often consume fewer calories overall.
• Insulin Sensitivity: Intermittent fasting may improve insulin sensitivity and promote balanced blood sugar levels, which can be beneficial for individuals with insulin resistance or type 2 diabetes.
• Cellular Repair: During fasting periods, the body initiates cellular repair processes such as autophagy, where old or damaged cells are cleared out and replaced with new ones.
• Metabolic Health: Some studies suggest that intermittent fasting may have positive effects on metabolic health markers, including cholesterol levels, blood pressure, and inflammation.

♦ What Should I Eat While Fasting? 

It is important to ensure you are eating a full and satisfying meal but of course, low-calorie food and nutrient-packed food as you have to complete your body's nutrient requirements within your eating window.  

Try to have a balanced meal with: 

• Proteins 
• Vegetables
• Fruits
• Healthy fats.
• Legume and beans
• Whole Grains
• Beverages

♦ Can I drink water or other beverages during fasting periods?

Yes, staying hydrated is important during fasting periods. Water, herbal tea, and black coffee (without sugar or cream) are generally allowed but avoid consuming beverages that contain calories.

♦ How much I can lose in a month with intermittent fasting?

If you are doing intermittent fasting correctly and ensuring that it is aligning with your mind, body, and soul, that means it is not affecting your mental health and you personally Like your new eating pattern, You can expect good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels.

♦ What are the tips to do Intermittent fasting for a long time?

It can seem challenging at first but don’t be discouraged. Try again or even work your way up to a full 16:8 fasting period. Follow some tips to stay motivated and achieve your goal.

• Stay busy and keep your mind occupied- Don’t sit around timing your fast or counting down the hours until you can eat.
• Stay hydrated- If you feel quenched or groggy, take a beverage or replenishing electrolytes drink. 
• Don’t binge eat- Don't eat in bulk, or junk in that eating period of the day. Avoid snacking or eating at nighttime, all the time.
• Be patient- Your body will rebel against such fasting, after all, it is new and surprising for your body, but you will get through it, give some time to your body, and stay focused.

♦ Is intermittent fasting safe for everyone?

Intermittent fasting may not be suitable for everyone. Pregnant or breastfeeding women, individuals with a history of disordered eating, certain medical conditions, or those taking certain medications should consult with a healthcare professional before starting intermittent fasting.

♦ Will intermittent fasting cause muscle loss?

If you don't consume enough protein or engage in regular exercise, muscle loss can occur. Yes, weight loss occurs from the fat and muscle both, so you might have muscle loss with intermittent fasting but it can be prevented if you stay regular with your strength training. Experts recommend all healthy adults do strength-training exercises for around 30 minutes, two to three times per week. This may include lunges, squats, lifting weights, planks, or crunches. It’s important to start slow to build up stamina, especially if you haven’t had a regular exercise routine in a while.

When combined with resistance training and a balanced diet, intermittent fasting can help preserve muscle mass. 

♦ Can I exercise while intermittent fasting?

Yes, exercise can be done during fasting periods. However, some individuals may find it more challenging to maintain high-intensity workouts during fasting periods. Adjust your exercise routine and listen to your body's cues. Go slow and don't overdo anything. Breaks (days off) are also necessary, to allow your body time to recuperate (if you overuse your muscles, you can damage them).

♦ How long does it take to see results with intermittent fasting?

The results vary for each person. Some people may experience weight loss and other health benefits within a few weeks, while others may take longer. Consistency and adherence to the fasting schedule are key factors.

♦ Should I continue intermittent fasting long-term?

Intermittent fasting can be practiced long-term, but it is essential to listen to your body and assess whether it suits your lifestyle, health goals, and individual needs. Adjustments may be necessary over time.

♦ Any Side effects of Intermittent fasting?

Extreme hunger, excessive weight loss, dehydration, low blood pressure, and weakness can be adverse health effects of fasting. If fasting is impacting your emotions, decreasing your energy levels, or causing extreme hunger, it may be time to stop. You can restart it or go very slowly again, but if you are not feeling fine after doing this fasting, you should stop and try some other method of losing weight.

♦ Can I Opt for Intermittent fasting If I am breastfeeding my child?

While some women may be able to incorporate intermittent fasting into their routine while breastfeeding, it is important to prioritize the health and nutritional needs of both the mother and the baby. Discuss your plans with your healthcare provider. It is important to ensure you are consuming enough calories and nutrients to support your own health and provide for your baby's needs. The priority should always be the health and well-being of both you and your baby. 

Intermittent fasting is a way of eating that is simple and safe and based on robust evidence. It is truly a powerful and easy way to optimize overall health, weight, brain health, and gut health. It is important to note that fasting can affect the way your body absorbs certain vitamins and medications, so you’ll want to take them with food. 

LOVE AND SUPPORT ALWAYS...!!