Dr. Kanika Chauhan

Intermittent Fasting – 4 W’s & 1 H

Did you know intermittent fasting has deep ceded roots in our ancient yogic culture, even though it is coined as a relatively new concept?

What is Intermittent Fasting?

Intermittent fasting is very unlike other diets as it doesn’t typically tell you what to eat or not to eat, but tells you when to consume. According to the intermittent fasting diet plan, individuals are expected to split their day or week into eating and fasting periods. People usually “fast” every day as they sleep, so intermittent fasting demands extending this fast by a few hours. E.g. You could eat dinner around 6:30 pm – 7:00 pm and fast until the next morning at 10:00 a.m. The timings of the fast can be flexible according to the schedules of individuals.

Intermittent fasting, along with a regular workout plan, can substantially speed up your weight loss program and bring you closer to your goal. However, it is crucial to ensure that the food consumed during your eating period is healthy, nutritious, and balanced in nature.

Why Intermittent Fasting?

Intermittent fasting is found to provide aid to adverse health issues, and it reduces the likelihood of obesity, blood glucose changes, issues of blood pressure, and a lot more. It is said, that following the intermittent fasting diet plan also increases productivity, both mentally and physically. It negates the myth, that our bodies need more food to remain healthy and not drop weak.

So the diet believes that a well-functioning body only takes a minimum amount of healthful food to function.

The same way a high working motor engine operates on minimal fuel providing maximum and long sustained results.

The Benefits of Intermittent Fasting

Among all other benefits of Intermittent fasting, it is also believed to increase/extend individual mortality rate. However, to be able to reap all the benefits of intermittent fasting, you need to do it right!

It can be done by avoiding these common 5 mistakes people often make during their fasting/eating period:

1. Not Eating the foods suggested – an easy way to fast is to follow a low carb et where the focus is on quality proteins and fats. This way, you are satisfied for more extended periods and allow for the metabolic flexibility to tap into fat stores for fuel during the fasting window.

2. Not being prepared – Intermittent fasting goes against society’s “normal” eating patterns. If you participate in intermittent daily fasting, you are probably eating at odd times of the day, breakfast at 11 AM or dinner at 4 PM, for example. If you work a regular 9-5 job, this can be challenging, but all it takes is a little preparation and adjustment.

3. Not eating enough Calories –  Calories provide energy, that the body needs to survive. This Stems from eating the right food and drinks.

4. Restricting all day and binging at night – Fasting all day and covering up for all the hunger by binge eating at night, will not help.

5. Making exceptions that the food you consume is out of your “food window” 

How to do intermittent fasting the RIGHT WAY

If you’re intrigued by this specific diet, want the benefits of it but don’t know where to begin, here is what you can do :

  • Skip two meals one day, where you take 24 hours off from eating. For example, eat on a regular schedule (finishing dinner at 8pm or 8:00 pm) and then you don’t eat again until 8 pm the following day.
  • With this plan, you eat your typical 3 meals per day, and then occasionally pick a day to skip breakfast and lunch the next day.
  • If you can only do an 18 hour fast, or a 20 hour fast, or a 22-hour fast that’s okay!
  • Adjust with different time frames and see how your body responds.

For further information, visit a professional nutritionist or a fitness expert near you!